Shoulder Pain: Common causes and how to reduce pain

Shoulder pain is a common injury we see in our Physiotherapy clinic in Surrey. It can present as a slight ache or an intense pain that can affect everyday activities. Although many cases of shoulder pain can be improved with short term rest or modifying activities, some need help from a medical professional who can provide correct treatment and rehabilitation. This blog will discuss some of the most common conditions we see in clinic and ways to reduce pain.

The shoulder is complex and there are many muscles, ligaments and tendons which enable it to function, as illustrated by the below diagram:

Common causes of shoulder pain

• Overuse
• Poor technique
• Trauma
• Heavy lifting
• Poor posture
• Lack of warm-up/activation
• Age related wear and tear
• Previous injuries

Any of these causes can bring on or worsen shoulder pain.

Common shoulder conditions

• Frozen shoulder/ Adhesive capsulitis
  A condition that makes the shoulder joint become painful and stiff, causing a great deal of pain and a visual lack of shoulder movement. It develops gradually and can start suddenly. There are three stages: freezing, frozen and thawing. A frozen shoulder usually takes months and even years in some cases to resolve.
• Rotator cuff issues
  The rotator cuff ‘refers to four very important stabilising muscles of the shoulder which are: Supraspinatus, Infraspinatus, Subscapularis and Teres minor. When they are used a lot in movements such as overhead activity or have been torn suddenly in a traumatic event, it can lead to pain, weakness and reduced mobility of the shoulder.
• Shoulder impingement
  This is where structures in the shoulder joint get aggravated, leading to a compression of the humeral head between the acromion, especially during arm elevation. We call this movement ‘the painful arc’. It is often linked to overuse or a biomechanical issue. It is typically seen more so in the older populations.

Ways to reduce pain

• Modify activity – This could involve reducing the number of times you perform the aggravating movement for example, if you’re a swimmer and front crawl is hurting your shoulder for the next few sessions involve more kickboard drills and involve more breaststroke as both have less overhead shoulder movement.
• Ice or heat – Ice is best for swelling or new flare ups. However, use heat for muscle soreness/tightness.
• Manual therapy – Some hands-on treatment such as sports massages, taping or mobilisations may provide short-term relief from shoulder pain. For example, massage can help to release the muscles surrounding the shoulder joint which may be extremely tight due to the injury, allowing increased mobility and a reduction of pain.
• Gentle exercises – Exercises that do not place too much stress on the shoulder joint will help keep active and moving. Walking and cycling are great examples of keeping the body moving without too much strain on the shoulders.
• Physiotherapy – This would be a good option for you if your shoulder pain is very severe, has not improved or modifying activity does not help. Speaking to a professional who knows how to best help will allow the shoulder to recover faster and better.
• Surgery – Surgery is usually the last resort, however in some cases, especially traumatic ones, this may be the best option for long-term recovery.

If anything in this blog relates to you and your pain it would be a good idea to book in with one of our physios for a one-to-one initial assessment. In this appointment, they will gibe you a full assessment, a diagnosis and a rehabilitation plan to get you back doing what you love.

If you would like to speak to a physiotherapist or book in for a sports massage then please get in touch. Book an appointment online.