Shoulder Injuries
Common injuries to these areas of the body include:
(select to read more)
Shoulders
Tight Shoulders / Upper Traps
Muscle Knots / Trigger Points
Shoulder Ache / Pain
Frozen Shoulder
Rotator Cuff Injury
Shoulder Strain / Overuse
Shoulder Inpingement / Pinch
Arthritis / Degeneration
Tight Shoulders / Upper Traps
WHAT TO DO
Stretching: Perform gentle stretching exercises targeting the shoulders and upper trapezius muscles to alleviate tightness.
Massage: Massage can help to release tension in the shoulders and upper traps.
Posture Correction: Be mindful of your posture throughout the day. Sit and stand with your shoulders relaxed and your spine aligned.
Heat Therapy: Apply a warm compress or take a warm shower/bath to help relax tense muscles.
Stress Management: Practice stress-reducing techniques such as belly breathing, meditation, or yoga to alleviate tension in the shoulders.
ABOUT
Tight shoulders, particularly in the upper trapezius muscles, are a common issue caused by various factors such as poor posture, stress, overuse, or muscular imbalances. The upper trapezius muscles run from the base of the skull to the tip of the shoulders and can become tense and tight, leading to discomfort, limited range of motion, and even headaches. This condition can hinder everyday activities and may contribute to neck and shoulder pain and discomfort.
WHAT NOT TO DO
Avoid Slouching: Refrain from slouching or hunching over, as this can exacerbate tightness in the shoulders and upper traps.
Avoid Stressful Breathing Patterns: Take note of your breathing and try not to breathe up high in the chest and shoulders.
Avoid Overexertion: Do not push through pain or overexert yourself, as this can lead to further tension and potential injury.
TIME FRAME FOR RECOVERY
Recovery time for tight shoulders varies depending on how chronic the problem is, as well as its underlying cause. Most are linked with poor posture and require postural correction. Chronic tightness may take longer to resolve and may require ongoing management strategies.
EXERCISES AND TIPS
Shoulder Shrugs: Perform shoulder shrugs to release tension in the upper trapezius muscles. Lift your shoulders up towards your ears, hold for a few seconds, then relax them down.
Upper Back Strengthening: Strengthen the muscles of the upper back and shoulders to help support proper posture and alleviate tension. Exercises such as rows, reverse flyes, and lat pulldowns can be beneficial.
Foam Rolling: Use a foam roller to massage the upper back and shoulders, targeting areas of tightness and trigger points.
Regular Breaks: If you sit for extended periods, take regular breaks to stretch and move your shoulders to prevent stiffness and tightness from setting in.
Ergonomic Workspace: Ensure your workstation is ergonomically set up to promote good posture and reduce strain on the shoulders and upper back.
Muscle Knots / Trigger Points
ABOUT
Muscle knots, also known as myofascial trigger points, are areas of localized muscle tension or tightness. These knots can form in response to overuse, muscle injury, poor posture, stress, or muscle imbalances. They often feel like small, hard nodules or lumps within the muscle tissue and can be tender to the touch. Muscle knots can cause discomfort, pain, and limited range of motion in the affected area.
TIME FRAME FOR RECOVERY
Recovery time for muscle knots varies depending on how chronic the problem is, as well as its underlying cause. Most are linked with poor posture and require postural correction. If the muscle knot does not resolve with massage and stretching then it’s time for a Chiropractic appointment.
WHAT TO DO
Massage Therapy: Gentle massage or self-massage techniques can help release muscle knots by applying pressure to the affected area. Techniques such as deep tissue massage, trigger point therapy, or using a massage ball or foam roller can be effective.
Heat Therapy: Apply a warm compress or heating pad to the affected muscle to help relax and loosen tight muscles and promote blood flow to the area.
Stretching: Perform stretching exercises targeting the muscles surrounding the knot to help alleviate tension and improve flexibility.
Hydration and Nutrition: Ensure proper hydration and nutrition, as dehydration and nutrient deficiencies can contribute to muscle tightness and knots.
Posture Correction: Maintain good posture to prevent muscle imbalances and reduce strain on the muscles, which can contribute to the formation of knots.
WHAT NOT TO DO
Avoid Overexertion: Refrain from activities or exercises that exacerbate pain or discomfort in the affected muscle knot.
Don't Ignore Pain: Ignoring muscle knots or trying to push through the pain can worsen the condition and lead to further muscle tension and discomfort.
Avoid Prolonged Immobility: While rest is important for muscle recovery, prolonged immobility can contribute to muscle stiffness and worsen muscle knots. Gentle movement and stretching are beneficial for promoting blood flow and muscle relaxation.
EXERCISES AND TIPS
Foam Rolling: Use a foam roller to apply pressure to the muscle knots and surrounding areas. Roll slowly over the affected muscle, pausing on areas of tension or discomfort.
Stretching: Incorporate stretching exercises into your routine to help relax tight muscles and prevent the formation of new muscle knots.
Strength Training: Strengthening exercises targeting the muscles prone to knots can help improve muscle balance and reduce the risk of future knots.
Hydration: Drink plenty of water to stay hydrated, as dehydration can contribute to muscle tightness and exacerbate muscle knots.
Stress Management: Practice stress-reducing techniques such as deep breathing, meditation, or yoga, as stress can contribute to muscle tension and the formation of muscle knots.
Shoulder Ache / Pain
ABOUT
Shoulder ache or general pain in the shoulder region is a common complaint that can result from various causes, including overuse, muscle strain, injury, poor posture, or underlying medical conditions such as arthritis or tendonitis. This type of pain may manifest as a dull, achy sensation, sharp pain with movement, or discomfort that radiates to the neck, back, or arms. It can significantly impact daily activities and quality of life.
TIME FRAME FOR RECOVERY
Recovery time for general aches and pains varies depending on the diagnosis and how chronic the problem is. If the ache/pain does not resolve within 48 hours or if it’s a intermittent problem that keeps reoccurring, then it’s time for a Chiropractic appointment.
WHAT TO DO
Rest: Give your shoulder adequate rest to allow for healing and avoid activities that exacerbate the pain.
Ice and Heat Therapy: Apply ice packs to the affected area for the first 48 hours to reduce inflammation, then switch to heat therapy to relax muscles and promote blood flow.
Pain Management: Over-the-counter pain relievers such as ibuprofen or acetaminophen can help alleviate pain and discomfort. Follow the recommended dosage instructions.
Gentle Stretching: Perform gentle stretching exercises to improve flexibility and range of motion in the shoulder joint.
Seek Diagnostic Help: If pain persists, there will be a reason why. Consulting with a medical professional such as a Chiropractor can help to diagnose and treat your injury.
WHAT NOT TO DO
Avoid Overexertion: Refrain from activities that worsen the pain or strain the shoulder, especially repetitive or overhead movements.
Don't Ignore Pain: Ignoring persistent pain or pushing through it can lead to further injury or exacerbate the existing condition.
Limit Heavy Lifting: Avoid lifting heavy objects or carrying loads that put strain on the shoulders until the pain subsides.
EXERCISES AND TIPS
No specific exercises can be given for general aches and pains as the cause may vary greatly!
Check the “What To Do” section for pain management tips.
Frozen Shoulder
ABOUT
Frozen shoulder, also known as adhesive capsulitis, is a condition characterized by stiffness, pain, and limited range of motion in the shoulder joint. It occurs when the connective tissue surrounding the shoulder joint (the capsule) thickens and tightens, leading to decreased synovial fluid production and adhesions within the joint. The exact cause of frozen shoulder is not always clear, but it can develop after prolonged immobilization, injury, surgery, or in association with certain medical conditions such as diabetes or thyroid disorders.
TIME FRAME FOR RECOVERY
Recovery from frozen shoulder can be gradual and may take several months and up to 2 years.
Early intervention with conservative treatments such as physical therapy and pain management can help expedite the recovery process and improve outcomes.
WHAT TO DO
Range of Motion Exercises: Perform gentle range of motion exercises prescribed by a physical therapist to gradually improve flexibility and mobility in the shoulder joint.
Pain Management: Use over-the-counter pain relievers or prescription medications as directed by your healthcare provider to manage pain and discomfort associated with frozen shoulder.
Treatment: Participate in a structured treatment program such as Chiropractic, Physio and/or Accupuncture to relieve symptoms as well as strengthen the muscles surrounding the shoulder joint and improve shoulder function.
Heat Therapy: Apply heat to the affected shoulder using a heating pad or warm compress to help relax muscles and increase blood flow to the area.
WHAT NOT TO DO
Avoid Aggressive Stretching: Refrain from aggressive stretching or forceful manipulation of the shoulder joint, as this can exacerbate pain and potentially cause further injury.
Limit Overhead Activities: Avoid activities that require excessive reaching or overhead movements, as these can strain the shoulder joint and worsen symptoms.
Don't Ignore Pain: Pay attention to your body and avoid activities or movements that cause significant pain or discomfort in the affected shoulder.
EXERCISES AND TIPS
It's essential to work closely with a healthcare professional, such as a chiropractor, physical therapist or orthopedic specialist, to develop an individualized treatment plan tailored to your specific needs and stage of frozen shoulder. In some cases, more aggressive interventions such as corticosteroid injections or surgical procedures may be recommended.
Rotator Cuff Injury
ABOUT
A rotator cuff injury involves damage to the group of muscles and tendons surrounding the shoulder joint. These muscles and tendons play a crucial role in stabilizing the shoulder and facilitating its movement. Rotator cuff injuries can range from mild inflammation (tendonitis) to severe tears, often resulting from overuse, repetitive motion, trauma, or degeneration due to aging. Symptoms may include pain, weakness, and limited range of motion in the shoulder.
TIME FRAME FOR RECOVERY
Recovery time may vary depending on the severity of the injury:
Mild strains/inflammation/tendonitis may resolve within a 2-6 weeks with rest and conservative treatments like Chiropractic.
Moderate tears and tendonitis may take 6 weeks to a 3 months to heal.
Severe tears may require surgical intervention and have a longer recovery period, typically 3 months to a year.
WHAT TO DO
Rest: Give your shoulder adequate rest to allow healing.
Ice: Apply ice packs for 15-20 minutes several times a day to reduce inflammation and pain.
Medication: Over-the-counter pain relievers like ibuprofen or acetaminophen can help manage pain and inflammation.
Physical Therapy: Consult a physical therapist for exercises and stretches to strengthen the rotator cuff muscles and improve flexibility.
Modify Activities: Avoid activities that worsen the pain or strain the shoulder.
WHAT NOT TO DO
Avoid Overhead Activities: Refrain from activities that involve repetitive overhead movements or heavy lifting.
Don't Ignore Pain: Ignoring pain or pushing through it can exacerbate the injury. Listen to your body and rest when needed.
Avoid Sudden Movements: Avoid sudden jerking or twisting motions that can further strain the shoulder.
EXERCISES AND TIPS
Shoulder Strengthening Exercises: Perform exercises such as shoulder blade squeezes, external rotation with resistance bands, and shoulder press with light weights to strengthen the rotator cuff muscles.
Stretching: Incorporate stretches like shoulder stretches, cross-body arm stretches, and doorway stretches to improve flexibility and range of motion.
Proper Posture: Maintain good posture to reduce strain on the shoulders. Sit and stand up straight, and avoid slouching.
Warm-Up: Always warm up before engaging in physical activities to prepare the muscles and reduce the risk of injury.
Use Proper Technique: When lifting objects or performing activities involving the shoulder, use proper technique to avoid strain.
Shoulder Strain / Overuse Injury
ABOUT
A strain or overuse injury occurs when muscles, tendons, or ligaments are overstretched or subjected to repetitive stress beyond their capacity, resulting in tissue damage. This type of injury is common in athletes and individuals who engage in repetitive activities or motions. Strains can vary in severity from mild discomfort to severe pain and limited function, depending on the extent of tissue damage. Keep in mind the repetitive stress does not need to be strenuous - even a mundane task repeated over and over can lead to overuse.
TIME FRAME FOR RECOVERY
The recovery time for a strain or overuse injury depends on various factors, including the severity of the injury, individual healing capacity, and adherence to treatment protocols.
Mild strains may resolve within a few days to a couple of weeks with rest and conservative measures.
Moderate to severe strains may require several weeks to months of rest, rehabilitation, and gradual return to activity.
WHAT TO DO
Rest: Allow the affected area to rest and avoid activities that exacerbate pain or discomfort. Resting helps prevent further tissue damage and allows for natural healing.
Ice Therapy: Apply ice packs to the injured area for 15-20 minutes every few hours during the first 48 hours to reduce pain and inflammation.
Compression: Use compression bandages or wraps to provide support and minimize swelling. Ensure the compression is firm but not too tight to avoid impairing circulation.
Elevation: Elevate the injured limb or area above the level of the heart whenever possible to reduce swelling and promote drainage of excess fluid.
Pain Management: Over-the-counter pain relievers such as ibuprofen or acetaminophen can help alleviate pain and inflammation. Follow the recommended dosage instructions.
WHAT NOT TO DO
Avoid Overexertion: Refrain from activities that put strain on the injured area or aggravate the symptoms. Overexertion can delay healing and increase the risk of further injury.
Don't Ignore Pain: Pay attention to your body's signals and avoid pushing through pain. Continuing to engage in activities despite pain can worsen the injury and prolong recovery.
Avoid Heat Early on: While heat therapy can be beneficial for muscle relaxation and pain relief, avoid applying heat to the injured area during the initial stages when inflammation is present, as it can exacerbate swelling.
EXERCISES AND TIPS
Gradual Return to Activity: Once pain and inflammation subside, gradually reintroduce activities or exercises, starting with low-impact and non-strenuous movements. Gradually increase intensity and duration as tolerated.
Stretching and Strengthening: Incorporate gentle stretching and strengthening exercises into your routine to improve flexibility, range of motion, and muscle strength. Focus on exercises that target the affected muscle groups to prevent re-injury.
Proper Technique: Pay attention to proper technique and form during activities and exercises to avoid placing unnecessary stress on muscles and joints.
Cross-Training: Engage in cross-training activities to prevent overuse of specific muscle groups and reduce the risk of developing new strains or injuries.
Listen to Your Body: Pay attention to any signs of discomfort or pain during activities and adjust accordingly. If pain persists or worsens, seek medical attention for further evaluation and treatment.
Shoulder Impingement / Pinch
ABOUT
Shoulder impingement, also known as shoulder pinch or impingement syndrome, occurs when the tendons of the rotator cuff and the subacromial bursa become compressed or "pinched" between the bones of the shoulder joint, particularly the acromion and the humerus. This compression can lead to inflammation, pain, and reduced range of motion in the shoulder. Shoulder impingement is often associated with repetitive overhead activities, poor posture, muscle imbalances, or structural abnormalities in the shoulder joint.
TIME FRAME FOR RECOVERY
The recovery time for shoulder impingement varies depending on the severity of the condition, adherence to treatment, and individual factors.
With rest, conservative treatments, and physical therapy, mild cases of shoulder impingement may improve within a few weeks to months.
Chronic or severe cases of shoulder impingement may require more intensive interventions and have a longer recovery period.
WHAT TO DO
Rest: Avoid activities that exacerbate shoulder pain and inflammation. Allow the shoulder to rest to prevent further irritation of the affected tissues.
Ice Therapy: Apply ice packs to the affected shoulder for 15-20 minutes several times a day to reduce pain and inflammation. Use a cloth or towel to protect the skin and avoid direct contact with the ice.
Pain Management: Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen can help alleviate pain and reduce inflammation. Follow the recommended dosage instructions.
Chiropractic/Physical Therapy: Consult a chiropractor or physio for exercises and stretches designed to improve shoulder mechanics, strengthen the rotator cuff muscles, and restore range of motion.
Posture Correction: Maintain proper posture to reduce strain on the shoulder joint. Avoid slouching or hunching over, and engage in exercises to strengthen the muscles of the upper back and improve shoulder alignment.
WHAT NOT TO DO
Avoid Overhead Activities: Refrain from activities that involve repetitive overhead movements or lifting heavy objects above shoulder level, as these can exacerbate shoulder impingement symptoms.
Don't Ignore Pain: Ignoring shoulder pain or continuing to engage in activities that worsen symptoms can lead to further irritation and potential worsening of the condition.
Limit Heavy Lifting: Avoid lifting heavy objects or performing strenuous activities that place excessive strain on the shoulder joint until symptoms improve.
EXERCISES AND TIPS
Rotator Cuff Strengthening: Perform exercises targeting the rotator cuff muscles, such as external rotation with resistance bands, internal rotation, and shoulder abduction with light weights, to help stabilize the shoulder joint and improve mechanics.
Scapular Stabilization: Strengthen the muscles of the shoulder blade (scapula) to improve shoulder alignment and reduce impingement. Exercises such as scapular retractions, shoulder blade squeezes, and wall slides can be beneficial.
Stretching: Incorporate stretches to improve flexibility and range of motion in the shoulder joint, focusing on the chest, shoulder, and upper back muscles. Doorway stretches, chest stretches, and shoulder rolls can help alleviate tightness and reduce impingement.
Postural Exercises: Engage in exercises to improve posture and alignment, such as shoulder blade squeezes, chin tucks, and thoracic spine mobility exercises.
Modify Activities: Modify activities and ergonomics to reduce strain on the shoulder joint. Use proper lifting techniques, take frequent breaks during repetitive tasks, and avoid prolonged positions that exacerbate symptoms.
Arthritis / Degeneration
ABOUT
Arthritis in the shoulder refers to the inflammation and degeneration of the joint cartilage, leading to pain, stiffness, and reduced range of motion. Osteoarthritis is the most common type of arthritis in the shoulder, characterized by the gradual wearing down of the cartilage due to aging, overuse, or previous injuries. Rheumatoid arthritis and other autoimmune conditions can also affect the shoulder joint, causing inflammation and damage to the cartilage and surrounding structures.
TIME FRAME FOR RECOVERY
Due to the chronic and degenerative nature of this injury, 100% recovery is not possible and instead we look to improve as much function as possible and manage the symptoms.
Conservative Treatments: Conservative treatments such as medication, chiropractic, physio, and lifestyle modifications can help manage arthritis symptoms and slow the progression of joint degeneration.
Surgical Options: In cases of severe arthritis that do not respond to conservative treatments, surgical intervention such as shoulder joint replacement or arthroscopy may be considered to alleviate pain and improve joint function.
Long-Term Management: Arthritis is a chronic condition that requires ongoing management and monitoring. Adopting a comprehensive approach that includes regular exercise, joint protection strategies, and appropriate medical interventions can help individuals with shoulder arthritis maintain mobility and quality of life.
WHAT TO DO
Pain Management: Over-the-counter pain relievers such as acetaminophen or nonsteroidal anti-inflammatory drugs (NSAIDs) can help alleviate pain and reduce inflammation associated with arthritis. Prescription medications may be necessary for more severe pain.
Chiropractic/Physical Therapy: Participate in a structured chiropractic or physio program to strengthen the muscles surrounding the shoulder joint, improve range of motion, and maintain joint function. Therapeutic exercises, manual therapy techniques, and modalities such as heat or ice therapy may be included in the treatment plan.
Joint Protection: Avoid activities or movements that exacerbate shoulder pain and inflammation. Use assistive devices or modifications to reduce strain on the shoulder joint during daily activities.
Weight Management: Maintain a healthy weight to reduce stress on the shoulder joints and minimize further degeneration of cartilage.
Injections: Injections of corticosteroids or hyaluronic acid into the shoulder joint can provide temporary relief from pain and inflammation, particularly in cases of severe arthritis.
WHAT NOT TO DO
Avoid Overexertion: Refrain from activities or exercises that exacerbate shoulder pain or cause discomfort. Overexertion can worsen arthritis symptoms and accelerate joint degeneration.
Don't Ignore Pain: Pay attention to changes in shoulder pain or function and seek medical attention if symptoms worsen or become unmanageable.
Limit Repetitive Movements: Minimize repetitive movements or activities that place excessive stress on the shoulder joint, as these can contribute to cartilage wear and tear.
EXERCISES AND TIPS
Range of Motion Exercises: Perform gentle range of motion exercises to improve flexibility and reduce stiffness in the shoulder joint. Pendulum exercises, shoulder circles, and wall walks can help maintain mobility.
Strength Training: Incorporate exercises to strengthen the muscles surrounding the shoulder joint, including the rotator cuff muscles, deltoids, and scapular stabilizers. Use resistance bands, free weights, or weight machines under the guidance of a physical therapist.
Postural Correction: Focus on maintaining proper posture to reduce strain on the shoulder joints and improve alignment. Avoid slouching or hunching forward, and engage in exercises to strengthen the muscles of the upper back.
Low-Impact Activities: Engage in low-impact exercises such as swimming, cycling, or walking to improve cardiovascular health and joint mobility without placing excessive stress on the shoulder joints.
Heat Therapy: Apply heat packs or warm compresses to the affected shoulder to help relax muscles, reduce stiffness, and alleviate pain associated with arthritis.