Stop It Before It Starts
Simple Tips to Prevent Shoulder Pain
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 Innovative Physical Therapy Solutions, 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, many shoulder injuries are actually overuse 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 overuse, as repeated overhead motions (such as throwing a ball or certain swimming strokes) put stress on the shoulder joint, leading to symptoms.
Using improper form can also contribute to overuse injuries, such as improper posture — a weak upper back strains your shoulder muscles, making them do more work than needed.
Preventing shoulder pain is really about preventing these overuse injuries. By making small changes, you can keep your shoulders strong, healthy, and pain-free!
5 Ways You Can Help Prevent Shoulder Pain
1. 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.
2. 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 — just make sure you never force a movement!
3. Don’t forget to warm up first
Many popular recreational activities put you at risk for a shoulder injury, 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 (like arm circles).
4. Maintain proper posture
Proper posture isn’t about standing up straight all the time; it’s about maintaining postural awareness and keeping your spine in alignment no matter what you’re doing. And if you have a sedentary job, move around regularly. Both habits will help keep your upper back and shoulder strong.
5. Pay attention to ergonomics
If your workspace isn’t shoulder-friendly, you might wind up with an overuse injury. Simple changes — like adjusting the height of your computer monitor or maintaining good posture when using hand tools — will reduce repetitive stress and lower your chances of developing shoulder pain.
Need A Little Help? We’ve Got You
The Innovative Physical Therapy Solutions 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, postural corrections, or some simple ergonomic adjustments, we’re here for you.
Call us today to get started!
Quote of the Month
“Life isn’t about finding yourself. It’s about creating yourself.”
— George Bernard Shaw
“The laser worked miracles and Michael is amazing.”
“This turned out to be one of the best health moves I have made. The laser worked miracles and Michael is amazing. He is knowledgeable and very friendly.”
— Karen S.
“I had first come in with so much pain and now I’m leaving with almost no pain at all!”
“My experience here was amazing! I had first come in with so much pain and now I’m leaving with almost no pain at all! Lydia and Johnna are absolutely the best ever! They both always believed in my recovery. Everyone here is so friendly and welcoming! I felt so comfortable coming here at every appointment! I highly recommend!”
—Yahaira Z.
“I no longer feel the pain I originally arrived with.”
“I was referred here for help with pelvic pain. Ashley was my physical therapist and she was amazing in pinpointing the issues and helping with the pain. I have been coming here for a few weeks now and my pelvic pain has improved a lot. I no longer feel the pain I originally arrived with. Plus everyone here is super nice. The receptionists up front are always the best at greeting you.”
— Julia R.
“…this is the first time I actually got help with my symptoms.”
“I have been to a handful of pelvic floor therapists, and this is the first time I actually got help with my symptoms. I highly recommend Dr. Ashley and her entire team.”
—Megan P.
Thank You for the Thank You!
We were pleasantly surprised by a thoughtful gift from one of our amazing physical therapy patients – these cookies definitely made us all smile! We are incredibly grateful for this sweet gesture and want to say a big thank you to our patient for brightening our day.
Laser therapy is a safe, effective, and non-invasive way to treat pain and aid in the recovery of many conditions. Contact Innovative Physical Therapy Solutions today! We’ll set up a free consult for you and figure out whether laser therapy could help in reducing your pain.
Innovative PT Solutions Now Provides At Home Physical Therapy with
Telehealth
Five Tips to Stay Safe on the Pickleball Court
As the weather warms up, it’s time for one of our favorite social sports: pickleball!
This outdoor racquet sport is fun, fast, and easy to learn, but its quick movement and repetitive swinging motions can increase your risk of overuse injuries. Here are five tips to keep yourself safe all season long.
1. Strengthen Key Muscles
A strong body ensures you can handle the demands of the game. Focus on:
- Core exercises to improve balance and stability
- Lower body strengthening to help you move across the court without falling
- Shoulder and wrist exercises to support repeated swings
2. Improve Mobility
A restricted range of motion can limit your movements and set you up for injuries. Try:
- Shoulder stretches to accommodate repetitive overhead motions
- Wrist stretches to reduce strain from gripping the paddle
3. Use Proper Technique
Pickleball is a beginner-friendly sport, but improper form can still cause overuse injuries. Spend some time perfecting:
- A stable stance to avoid sudden, awkward movements
- Controlled swings to reduce stress on your joints
4. Warm Up Before You Play
Jumping into a game with cold muscles makes you more prone to strain. Take 10 minutes to warm up beforehand with:
- A brisk walk around the courts
- Dynamic stretches like arm circles, leg swings, or lunges
5. Don’t Ignore Your Equipment
Pickleball is designed to be easy to pick up and play, but you still want to use the right equipment. Make sure to find:
- Well-fitting shoes that support your ankles and prevent slipping
- A paddle that matches your grip strength and playing style to reduce wrist strain
Remember, playing pickleball should be fun, not painful. If you notice any persistent pain during or after your matches, schedule an appointment at Innovative Physical Therapy Solutions. We’ll help you figure out what’s going on — and what you can do about it!
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…
- Avoid bending your torso to pick up items (even if they aren’t heavy). Instead, use positioning devices (like a forklift) to bring the items right in front of you.
- Avoid repeatedly lifting items above your head whenever possible, and remember to keep what you’re lifting close to your body.
- Take regular breaks, especially if you’re performing repetitive movements.
- Always warm up before starting your day!
Call Innovative Physical Therapy Solutions for Customized Tips
Want more personalized ergonomic advice from our team of physical therapists? Call to schedule an appointment today!
Exercise of the Month
Bilateral Horizontal Shoulder Abduction with Band
Start by standing up straight and holding one end of a resistance band in each hand. Raise your arms straight out in front of you. Pull your shoulder blades together. Spread your arms straight out to your sides, pulling the band apart. Once you have reached your maximal range of motion, let your arms come back in.
Feel Better by Eating Better!
Stir-Fry Rice Bowl
Looking for a quick, healthy, and satisfying meal? This Stir-Fry Rice Bowl is packed with fresh vegetables, warm brown rice, and a perfectly poached egg for a deliciously balanced dish. This meal is both comforting and nutritious — perfect for a busy weeknight dinner!
Try it out and enjoy a wholesome, homemade meal.
In a large skillet, heat canola oil over medium-high heat. Add carrots, zucchini and mushrooms; cook and stir for 3-5 minutes or until carrots are crisp-tender. Add bean sprouts, spinach, water, soy sauce and chili sauce; cook and stir just until spinach is wilted. Remove from heat; keep warm.
Place 2-3 in. water in a large skillet with a high side. Bring to a boil; adjust heat to maintain a gentle simmer. Break cold eggs, 1 at a time, into a small bowl; holding bowl close to surface of water, slip egg into water.
Cook, uncovered, 3-5 minutes or until the egg whites are completely set and the yolks begin to thicken but are not hard. Using a slotted spoon, lift eggs out of water.
Serve rice in bowls; top with vegetables. Drizzle with sesame oil. Top each serving with a poached egg.
Ingredients
- 1 tablespoon canola oil
- 2 medium carrots, julienned
- 1 medium zucchini, julienned
- 1/2 cup sliced baby portobello mushrooms
- 1 cup bean sprouts
- 1 cup fresh baby spinach
- 1 tablespoon water
- 1 tablespoon reduced-sodium soy sauce
- 1 tablespoon chili garlic sauce
- 4 large eggs
- 3 cups hot cooked brown rice
- 1 teaspoon sesame oil
Let’s Get You Better ASAP!
Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.
Contact us today for your free consultation, or forward this newsletter to a friend in need. They will thank you for it.
