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Shoulder Pain Prevention Tips

Stretching for Shoulder Pain

 

Shoulder pain can make it difficult to enjoy the activities you love and even fall asleep at night. Although shoulder pain often can’t be prevented, there are preventative measures you can take to reduce the risk of developing it.

 

What Causes Shoulder Pain?

Shoulder pain may stem from a variety of reasons. Some of the most common causes of shoulder pain include:

 

Overuse

Overuse is a common reason for shoulder pain. This may occur from using your shoulder often in sports like swimming, or in a profession like construction. Shoulder pain may also occur from improper techniques when working out or playing sports.

 

Injury

A shoulder injury may occur from a sudden twist/movement or improper technique and overuse over a long period of time.

 

Arthritis

Arthritis of the shoulder can develop from age, previous injury, overuse and more. If you have shoulder arthritis you may have shoulder pain, reduced range of motion, and stiffness in the shoulder.

 

Bursitis

Shoulder bursitis occurs when the bursa is inflamed. This condition is typically caused from overuse. Common symptoms of this condition include shoulder pain, stiffness in the shoulder, pain at night, and pain when reaching overhead.

 

How Can I Prevent Shoulder Pain?

Shoulder pain can’t always be prevented, but there are many things you can do to reduce your risk:

 

Do Not Play Through the Pain

If you are playing a sport or working a job where you experience shoulder pain, stop what you are doing. We are often taught to be tough and push through pain, but that can lead to greater injury and a longer recovery. Instead of pushing through, take a break and stretch.

Stretch Often

If you use your shoulders often, it is important to take time to stretch. Always stretch your shoulders before and after playing a sport. You can also stretch when pain starts to come on and before going to bed.

 

Seek Help from a Physical Therapist

If you have had shoulder injuries in the past or have a shoulder condition, talk to a physical therapist about preventive exercises. They may give you strengthening and stretching exercises to protect your shoulder from injury.

 

Rest

If you are using your shoulder often it is important to take rest days. Athletes often overwork themselves and never take a day off. This can lead to increased risk of developing an injury.

 

Use Proper Techniques

It is easy to use the wrong techniques when lifting weights or playing a sport. Improper technique can lead to shoulder pain and increased risk of developing an injury.

 

Seek Help from a Shoulder Doctor

If you experience shoulder pain that won’t seem to go away, talk to a shoulder doctor. They can find out what may be causing your shoulder pain and how to relieve it. A shoulder doctor will provide you with treatment options such as activity modification, medication, injections, and physical therapy. To schedule an appointment with one of our Nashville shoulder specialists, call us or request online today.

 

Author
Marina von Rutenberg Marina is the Marketing Coordinator for Elite Sports Medicine + Orthopedics. She has been writing and reviewing medical content since 2021. https://www.linkedin.com/in/marina-von-rutenberg/

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