How Physical Therapy Can Help You Resolve Shoulder Pain
How Physical Therapy Can Help You Resolve Shoulder Pain

How Physical Therapy Can Help You Resolve Shoulder Pain

How Physical Therapy Can Help You Resolve Shoulder Pain

Have you been living with shoulder pain that wakes you up during the night? Do you find reaching overhead to be difficult and painful? You may be living with shoulder pain that can be resolved with physical therapy. 

At Pro-Active Physical Therapy, we have the solutions that you are looking for!

Our shoulders are the most flexible and movable joints in the body. The shoulder joint consists of a ball and shallow socket that allows for an impressive range of motion.

This mobility makes the shoulder more susceptible to injuries and pain because it depends on muscles to maintain stability and strength. When these muscles around the joint become weak or injured, the joint mechanics are affected, resulting in inflammation and pain.

Call Pro-Active Physical Therapy today to schedule an appointment with one of our physical therapists so we can help you get back to your daily life, free of shoulder pains!

Request Appointment

Patient Success Spotlight

“Best staff! Everyone works so well together and step in when needed. Mackenzie listened to all of my physical concerns, addressed and treated all issues. I graduated without pain and the ability to get back to doing the things I love. Thank you so much for everything!” – K.M.

Understanding Your Shoulder

Your shoulder is a ball-and-socket joint, meaning that the humerus (ball) fits perfectly in the corresponding space in the shoulder blade (socket). Each end of the bone is protected by thick cartilage that offers mild support and allows for fluid movement.

The shoulder has the following essential structures:

  • The rotator cuff: This is a group of muscles surrounding the shoulder joint providing support and movement through a wide range of motion.
  • The bursas: These are small sacs of fluid that cushion and protect the tendons from the bones.
  • The labrum: This is the cartilage that helps reinforce the cup that the ball fits into.

Your shoulders can accomplish several physical feats due to their structure — however, this also means that they are at an increased risk of injury. When something becomes damaged in the shoulders, pain and discomfort develop. This pain may range from a dull ache to shooting pains, depending on the severity of the condition.

Staff Spotlight: Mackenzie Simon

PT | Clinical Director

Mackenzie, her husband and their 2 adorable kids are current residents of Benton, AR. In her spare time she loves to spend time with her family and play tennis. Mackenzie joined our team in August of 2017 after graduating from University of Central Arkansas. She has now taken on the role of Clinic Director at our Benton location. Mackenzie found a love for Physical Therapy after doing PT herself to recover from a knee injury in her teens. This made her want to pursue a career in Physical Therapy to help others return to doing the things they loved. When asked what a favorite part of her job is she says “Getting to treat a wide variety of patients of all ages, diagnoses, and personalities”.

Egg Roll Bowls

Ingredients:

  • 1 Tbsp. vegetable oil
  • 1 garlic clove, finely chopped
  • 1 lb. ground pork
  • 1 Tbsp. toasted sesame oil
  • 1 bag of coleslaw mix
  • 1/2 yellow onion, thinly sliced
  • 1/4 cup reduced-sodium soy sauce
  • 1 Tbsp. sriracha
  • Kosher salt
  • 1 scallion, thinly sliced
  • 1 Tbsp. toasted sesame seed

Directions:

  1. In a large skillet over medium heat, heat vegetable oil. Add garlic and cook stirring until fragrant, about 1 minute.

  2. Add pork and cook, breaking up meat into small pieces, until browned in parts and cooked through, 8 to 10 minutes. Push pork to the side and pour in sesame oil.

  3. Add bag of coleslaw mix, then stir to combine with meat. Add soy sauce and sriracha. Cook, stirring frequently, until cabbage is tender, 5 to 8 minutes; season with salt.

  4. Divide pork mixture among bowls. Top with scallions and sesame seeds.

Common Conditions That Cause Shoulder Pain

Pain from an acute injury can be sudden and intense, making it difficult for you to move your shoulder at all. Pain due to wear and tear or degenerative changes is often more achy and sore. 

The most common conditions affecting the shoulder are:

  • Strains: A strain occurs when a muscle or tendon is stretched too far or torn. Strains that are not resolved fully can lead to ongoing shoulder pain, making it difficult to partake in exercise or even daily tasks. 
  • Tendinitis: Tendinitis in the shoulder joint occurs when the joint is injured or overused. This typically happens due to the demands of a sport or labor-intensive job, which can cause the tendons to experience ongoing irritation. 
  • Cartilage injury: An injury to the cartilage will typically lead to a limited range of motion and may lead to decreased strength in the affected shoulder. Often you will experience pain when moving your arm in specific ways, but not others.
  • Arthritis: Osteoarthritis and rheumatoid arthritis are the two most common types of arthritis. Osteoarthritis occurs when the cartilage in the shoulder joint experiences significant “wear and tear,” typically due to age or excessive overuse. Rheumatoid arthritis occurs when the immune system sees the joints as a threat, resulting in pain and inflammation. In both cases, pain and loss of motion are typical. 
  • Frozen shoulder: Medically referred to as adhesive capsulitis, a frozen shoulder can occur if you have been bedridden or your arm has been in a cast or sling for a while. Unfortunately, it can also happen without an apparent cause. This condition causes tissues to stiffen up and causes this painful condition to occur.

How Physical Therapy Can Help

Rehabilitation should start immediately following most injuries to ensure the fastest recovery possible. A physical therapist with experience treating shoulder pain will thoroughly evaluate the severity of your injury and identify any other limitations affecting your recovery, mobility, stability, or strength. 

Our therapists at Pro-Active Physical Therapy will create a targeted, individualized care plan to promote accelerated recovery and future injury prevention. Your physical therapist will guide you through a series of exercises designed to help the injury and return to your pre-injury abilities. 

We will start with pain management and restoring mobility to the injured shoulder. Next, we will focus on progressing your strength and dynamic stability exercises designed to restore function and prevent injuries. We will also incorporate any appropriate pain relief technique to help ensure you can resume doing all the activities you love.

Ergonomic Tips for Good Shoulder Health

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. At Pro-Active Physical Therapy, our team evaluates not just your shoulder joint but the entire movement system, including your spine. Our certified McKenzie therapists take a targeted approach to identifying and resolving symptoms!

If You Have an Office Job…

  • Adjust your desk and chair so elbows rest at a 90-degree angle.
  • Keep your mouse and keyboard close together to avoid overreaching.
  • Position your monitor so the top is at or just below eye level.
  • Take regular breaks to stretch and reset posture.

If You Have an Office Job…

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, to reduce fatigue from repetitive movements.
  • Warm up before the workday to prepare your shoulders and spine.

Call Today to Find Effective Shoulder Pain Relief!

Want to reduce stress on your shoulders throughout the day? Our physical therapists offer personalized ergonomic evaluations and movement strategies to help you feel and function better. Call today to schedule your visit.

Two of the biggest goals of physical therapy are to alleviate your pain and to improve your function. Your physical therapist will work with you to ensure that both are achieved throughout your physical therapy sessions. If you are living with shoulder pain, don’t let it limit your life any longer. Call Pro-Active Physical Therapy today to find relief once and for all!

Request Appointment
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