Shoulder Pain? Not Today!
If you’ve ever suffered a shoulder injury, then you know how debilitating it can be. Not only are you experiencing persistent pain, but most shoulder injuries also restrict the range of motion in the joint, making day-to-day tasks — from grabbing a cup off the high shelf to brushing your hair — feel nearly impossible.
At Atlas Physical Therapy, our team of physical therapists will work with you to identify and resolve the underlying causes of your shoulder pain. We offer acute pain relief and can guide you through complete shoulder rehabilitation regardless of whether or not you require surgery — and often, you can resolve a shoulder injury with physical therapy alone!
But that process can take a while, and we want to help you avoid shoulder injuries, too. While we do incorporate injury prevention information into our rehab programs, it’s never a bad time to start incorporating small changes into your routine that can help prevent shoulder pain.
If you’d like to learn more about how we help prevent and alleviate shoulder pain, call us to schedule an appointment today!
What Causes Shoulder Pain and Injury, Anyway?
Your shoulder is an incredibly complex ball-and-socket joint with several moving parts, including:
- Three separate bones: the humerus (arm bone), scapula (shoulder blade), and clavicle (collarbone)
- Cartilage that wraps and protects these bones from rubbing against each other
- Three main ligaments that connect your shoulder’s bones
- A collection of muscles and tendons known as the rotator cuff that wrap and support the shoulder joint
- Bursae: small fluid-filled sacs that protect your tendons
Damaging any of these structures can lead to shoulder pain, weakness, and immobility. Some people injure their shoulders through sudden, acute injuries, especially if they’re active — a hard fall on the football field could tear your rotator cuff or dislocate the arm bone out of your shoulder socket.
However, most shoulder injuries are actually chronic injuries, meaning the pain and immobility symptoms occur due to repeated micro-injuries in your shoulder’s tissue. Often, sports-related shoulder injuries are actually due to motions (such as throwing a ball or certain swimming strokes) that put stress on the shoulder, leading to symptoms.
Preventing shoulder pain is really about fixing underlying movement faults and then strengthening the shoulder to tolerate a given activity. By making small changes, you can keep your shoulders strong, healthy, and pain-free!
4 Ways You Can Help Prevent Shoulder Pain
- Strengthen your upper body: Strong upper back and shoulder muscles are better able to provide the shoulder joint with the support and stability it needs, meaning you’ll be less likely to suffer an injury. Not sure how to get started? Our PTs can walk you through some appropriate exercises.
- Keep your mobility: We can show you simple range of motion exercises that will get the blood flowing to your joints, keeping them healthy. Reaching overhead, across your body, or behind your back are all basic stretches that can do wonders.
- Don’t forget to warm up first: Many popular recreational activities require extensive use of the shoulder joint, including swimming, pickleball, and tennis. It’s crucial that you warm up your shoulder before you dive in. Try some quick cardio paired with active shoulder stretches and exercises.
- Train legs and core: Your legs and core provide a foundation for your upper body to move around. Having a strong and stable foundation reduces stress at the shoulder while also allowing you to generate more power.
Need A Little Help? We’ve Got You
Our physical therapists can help you prevent shoulder injuries as easily as we can treat them! Whether you’re looking for a shoulder stretch and strengthen routine, pain relief, getting back to your sport, or a means to enhance your shoulder’s strength and power, we’re here for you.
Call us today to get started!
Your Success Is Our Priority!
Return to Atlas Physical Therapy and Let’s Continue Your Journey to Wellness Together. Schedule Your Appointment Now!
Savor the goodness of this healthy recipe, crafted to nourish your body and delight your taste buds. It’s the perfect way to enjoy a wholesome, flavorful meal!
Enjoy This Heart Healthy Recipe!
Balsamic Berry Vinaigrette Salad
- ¼ cup balsamic vinegar
- 2 tbsp plain fat-free Greek yogurt
- 1 tbsp sugar-free strawberry preserves
- 1 ½ tsp olive oil
- 1 tsp Dijon-style mustard
- 1 clove garlic, minced
- ¼ tsp kosher salt
- 1/8 tsp black pepper
- 3 cups fresh baby spinach
- 3 cups torn romaine lettuce
- 1 small Braeburn/Gala apple, thinly sliced
- ½ cup crumbled blue, feta/goat cheese
- ½ cup pomegranate seeds
- ¼ cup chopped walnuts
For vinaigrette, in a small bowl whisk together vinegar, yogurt, preserves, oil, mustard, garlic, salt and pepper. In an extra-large serving bowl, combine spinach, romaine, apple, cheese, pomegranate seeds and walnuts. Drizzle with half of the vinaigrette; toss to coat. Pass the remaining vinaigrette.
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Ergonomic Tips for Good Shoulder Health
Ergonomics is a field of study focused on optimizing the environments in which people work, ensuring a safe, happy, and productive workplace.
Whether you work in an office or at a construction site, your job might contribute to your shoulder pain. Simple ergonomic adjustments can help minimize your risk of a shoulder injury.
If You Have an Office Job…
- Adjust the height of your desk and chair to ensure your elbows are bent at a 90-degree angle.
- Make sure your mouse is close enough to your keyboard that you don’t overreach to use it.
- Adjust your monitor so the top is at or slightly below eye level.
- Take frequent breaks throughout the day to get up, move around, and stretch.
If You Have a Manual Job…
- Use assistance when able. Partner lifts, forklifts, carts and dolleys can all greatly reduce the repeated stress of manual lifts.
- To reduce repeated overhead movements, alternate the arm you perform a particular task with when able and alternate overhead movements with other movements.
- Take regular breaks, especially if you’re performing repetitive movements.
- Always warm up before starting your day!
Call Atlas Physical Therapy for Customized Tips
Want more personalized ergonomic advice from our team of physical therapists? Call to schedule an appointment today!
Our Patients Get Great Results
“De was an amazing physical therapist to work with for 3+ months. He tailored my exercise program to my specific individualized needs. This was unlike other PT locations I had tried. The therapy program he designed helped to strengthen my weaknesses, and for this I am grateful. De was professional and personable. I highly
recommend giving him and Atlas PT a try.”
— Stacey O.
Exercise of the Month
Shoulder Shrugs (Weights)
Stand upright with dumbbells in your hands and your arms straight by your sides. Slowly shrug your shoulders diagonally up and back in a straight line. Feel the contraction in your upper back just below your neck. Repeat 3 sets of 10 reps.
Refer a Friend
If you’ve experienced the outstanding care at Atlas Physical Therapy, why not share it with your friends? Referring them means giving them access to personalized treatment that can make a real difference in their health and well-being. Help them find a trusted healthcare partner—refer a friend to Atlas Physical Therapy today!
