1. Prioritize Your Mobility
Shoulder mobility is essential for maintaining a pain-free and functional joint. Given the shoulder’s three-dimensional structure, it requires smooth and balanced movement in all directions to operate correctly. Limited mobility in any direction can lead to strain, decreased function, and even injury. Mobility exercises, including range-of-motion activities, can prevent stiffness and improve joint health, making daily activities easier and more comfortable. Research supports that regular mobility work can prevent pain and improve shoulder function over time.(1)
2. Incorporate stretching and strengthening
Flexibility is equally important in shoulder care, as tight muscles around the shoulder can restrict movement and increase pain. Regular stretching not only helps relieve current discomfort but also serves as a preventive measure, promoting full joint mobility and reducing the likelihood of future injuries. Stretching techniques such as static and dynamic stretches, as well as muscle tensioning, can improve flexibility and strengthen the surrounding muscles. Studies show that adding stretching routines to a mobility program can enhance outcomes in pain management.(2)
3. Be Alert to Red Flags
Not all shoulder pain is simply muscular or joint-related; some symptoms indicate more serious issues that require medical evaluation. Nerve-related symptoms—like tingling, burning sensations, or numbness—can signify nerve compression or injury. Additionally, pain radiating to the shoulder area might occasionally reflect cardiac issues. If shoulder pain is accompanied by these symptoms, it’s essential to consult a physician. Receiving an accurate diagnosis and prognosis provides valuable insight, helping to guide treatment and prevent worsening of the condition.(3)
4. Diagnosis and Prognosis: The Power of Knowledge
Obtaining a clear diagnosis is critical to managing shoulder pain effectively. Knowing the specific cause of the pain, whether due to an impingement, tendonitis, arthritis, or another issue, allows for targeted treatment, enhancing the chances of recovery. Prognosis, or understanding the likely course of the condition, empowers individuals to actively participate in their recovery plan. Studies emphasize the importance of early diagnosis and appropriate interventions, especially in shoulder conditions, as they can significantly improve pain and restore function over time. (4)
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References:
Merkle SL, Sluka KA, Frey-Law LA. The interaction between pain and movement. J Hand Ther. 2020 Jan-Mar;33(1):60-66. doi: 10.1016/j.jht.2018.05.001. Epub 2018 Jul 17. PMID: 30025839; PMCID: PMC6335190.
de-Queiroz JHM, de-Medeiros MB, de-Lima RN, Cerdeira DQ. Exercise for rotator cuff tendinopathy. Rev Bras Med Trab. 2023 Feb 3;20(3):498-504. doi: 10.47626/1679-4435-2022-698. PMID: 36793454; PMCID: PMC9904825.
Hind J, Sidhu GAS, Arealis G, Khadabadi NA, Ashwood N. An algorithmic approach to shoulder pathology. J Family Med Prim Care. 2022 Sep;11(9):5510-5515. doi: 10.4103/jfmpc.jfmpc_475_21. Epub 2022 Oct 14. PMID: 36505665; PMCID: PMC9730981.
Rahman S, Kidwai A, Rakhamimova E, Elias M, Caldwell W, Bergese SD. Clinical Diagnosis and Treatment of Chronic Pain. Diagnostics (Basel). 2023 Dec 18;13(24):3689. doi: 10.3390/diagnostics13243689. PMID: 38132273; PMCID: PMC10743062.
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