The shoulder is one of the most complex parts of the human body. It consists not only of the shoulder joint itself where the upper arm bone and shoulder blade meet.
There is also a shoulder arch formed by the collarbone and shoulder blade with a joint between them. As well as structures such as muscles, tendons, joint capsule and mucous pouches.
All the parts have essential tasks for a shoulder to function optimally. Damage to one or more of the structures can cause shoulder pain that sometimes can be too much to handle.
An acute injury can, of course, cause pain in the shoulder, and sometimes such injuries can produce long-term pain that can return even after full recovery. Many people report having shoulder pain that never actually left them and that having a shoulder ice pack in their home was better remedy than all drugs prescribed.
However, in this text, we will go over the reasons why you feel the way you do and what exercises are a great way to get you back on the track. You can also read about some conditions that can cause shoulder pain without an acute event necessarily for being the triggering cause.
The Causes of Shoulder Pain
Of all the muscular and skeletal disorders, shoulder pain is among the most common afflictions that hit the population. Typical for shoulder pain is that it often takes time to get rid of the ailments. Usually, it will be essential to seek help quickly so that you can start the correct treatment early in the process.
The causes of shoulder pain are many, and sometimes it is difficult to make the right diagnosis. An examination by a physician or other expert is crucial to determine the cause of the shoulder pain, and many different tests can help in finding the right diagnosis.
Depending on the problem and if there is any doubt about the diagnosis after the medical examination, ultrasound or MRI can be helpful. Alternatively, the physician may place local anaesthesia in the structure that is suspected to be the cause of the pain, to see if this provides pain relief upon subsequent examination.
Tendonitis Is the Most Common Reason
Tendonitis is the most usual reason for shoulder discomfort and regularly occurs in a smaller muscle that helps bend the shoulder outward. The reason is often congestion as the pain appears from overusing the shoulder.
The treatment is primarily to avoid activities that aggravate the pain. After a period of relief, it may be wise to exercise that gradually increases the load. Anti-inflammatory and analgesic medications may work, and some have the effect of a syringe of cortisone.
The Shoulder Capsule Can Become Inflamed
Shoulder capsule inflammation is another common cause of shoulder pain and often occurs without a sure triggering cause. Mucosal inflammation is known to be a tormenting condition, especially during the initial phase.
The pain makes the patients want to keep their shoulder at rest, and this is the right treatment in the acute phase. Painkillers and anti-inflammatory drugs can help, and even with this condition, it can be a good treatment to put a cortisone syringe.
“Frozen” and Sore Shoulder
Inflammation of the joint in the shoulder is often called “frozen shoulder”, and can be a very troublesome condition that is often difficult to treat. It usually comes creeping without triggering cause, and many have been plagued for months before seeking help.
Other times this comes after an injury with the typical gradual development of stiffness and pain in the shoulder joint. Early diagnosis is vital for getting the right treatment.
Fortunately, most get well by themselves over time, but it can take a long time. The treatment consists of giving the shoulder tranquillity and relief. Painkillers and anti-inflammatory drugs can help, and cortisone is also a solution here.
Down below, we will show you three exercises that will be more than useful in dodging shoulder pain. They will gradually develop all parts of your shoulder and doing them twice a week can be just enough for you not to worry about the pain appearing from nowhere.
Exercise 1. – External Rotation with Cable
This exercise strengthens infraspinatus and teres minor. The infraspinatus is the most stressed and the frailest of the four muscles, so external rotations are especially important when you want to strengthen the rotator cuff.
Here’s how to do it: Insert a D-handle in the cable machine and set the height so that the handle is at elbow height. Stand with the side of the device and take the handle with the farthest hand away from the machine.
The elbow is bent 90 degrees and held to the upper body while the forearm should be in front of the abdomen. Rotate the arm outward (away from the machine) while still holding the elbow close to the body.
Keep the position short and return slowly to the starting position.
Exercise 2. – Internal Rotation with Cable
With internal rotations, it’s the muscle subscapularis that you will be training. If you do not have access to a cable machine, you can do both internal and external rotations with a dumbbell while lying on a bench.
Here’s how to do it: Insert a D-handle in the cable machine and set the height so that the handle is at elbow height. Stand with the side of the machine and hold the handle in hand facing the device. The elbow is bent 90 degrees and is held up to the upper body, while the forearm points straight ahead in front of the body.
Then rotate your arm in front of your stomach while still holding your elbow close to your body. Keep the position short and return slowly to the starting position.
Exercise 3. – Full Upward Dumbbell Raise
The classic shoulder exercise lateral raise also trains supraspinatus. However, with this “full can” version, where the thumb faces upward in the movement, the supraspinatus exercises even more efficient, while the large shoulder muscle does not contribute as much.
Here’s how to do it: Stand with your arms down the side. Hold a dumbbell in each hand with the palms facing forward. Lift the arms out from the body so that they reach the horizontal position. Lower the arms slowly back to the starting position and keep repeating.
The treatment of shoulder pain must, of course, be directed to the diagnosis, but in general, painkillers and anti-inflammatory drugs are tried first. Physical therapy is often central to the treatment of patients with long-term shoulder pain.
Occasionally, surgery can be helpful for those who are not well. Talk to your doctor if you have shoulder pain and need surgery, so you get information about the procedure and what to expect afterwards.
In the meantime, you can get your shoulder ice pack to help you throw away all of that torment instantly.