Pain in your shoulder is often a symptom of shoulder impingement. The pain is caused by compression of the structures within the shoulder as you raise your arm. As a result, the structures (bursa, rotator cuff tendons, and ligaments) become irritated and painful. This can lead to bursitis, tendonitis and other rotator cuff problems.
What can I do to ease my symptoms?
- Apply cold packs to your shoulder for 10 to 15 minutes 30 times each day to reduce pain.
- If sleeping on your side is painful, sleep on your back with a pillow under your arm or sleep on your unaffected side.
- Take your medications as prescribed by your doctor.
- Position your arm with the thumb pointed up when reaching for things.
- Put your coat and shirt on your affected arm first.
- Avoid activities that increase pain in your shoulder.
- Sit and stand with good posture.
- Participate in cardiovascular exercise such as walking for 30 minutes daily.
- Follow the exercises. Stay consistent with your exercise program. Impingement tends to return if you don’t continue your exercises.
What can I do to prevent symptoms?
- Avoid sitting or standing with slumped (rounded) shoulders. This puts more compression on the tendons and bursa.
- Take regular breaks from repetitive activities.
- Lift and carry items close to your body.
- Avoid carrying a heavy purse or backpack on your affected shoulder.
This technique is most useful
post-operatively or if you have a painful problem.
NB Take the advice of
your physical therapist if you have had a shoulder operation, as the exact types of exercise can be crucial to the success of your operation.
