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  • Writer's picture Sporty Healthy Habit


The shoulder is the most affected joint in the human body, consisting of four joints, tendons, ligaments, and muscles. So pain and loss of mobility are common problems related to shoulder injury. This causes the limitation of overhead activities.

Shoulder Exercise
Shoulder Exercise

Whether an overhead activity results in a sprain or a fall on an outstretched hand causes shoulder injury, whatever the cause is, exercises help to maximise muscle recovery. You can use massage ball sets to release tightness in shoulder muscles after an injury.

Always remember that shoulder injury takes time to heal. You cannot return to an average level immediately. Physiotherapists plan to provide the best exercises for shoulder pain and injury. These exercises are designed according to the underlying cause of the pain.

How can I exercise with an injured shoulder?

Injury is a part of life. The shoulder joint has complex anatomy, so there is an increased risk of injury and reinjury. There are many types of injuries to the shoulder joint. Like

  • Overuse injuries like bursitis and tendonitis.

  • Tissue damage like rotator cuff injury

  • Wear and tear injuries like impingement syndrome

  • Medical conditions like osteoarthritis

Physical Therapists make a treatment plan according to the nature of the underlying problem. Exercises help to strengthen your shoulder muscles. Here is the technique to do activities with an injured shoulder.

  1. Massage the area, especially the pectoral muscles, with the help of a massage ball set to break adhesion or knots.

  2. During shoulder dysfunction, upper back muscles are weak, so strengthen these muscles for focusing pectorals as they are already tight.

  3. After Mobilization, it's time to strengthen your shoulder muscles and for this, perform those exercises that involve retraction of shoulder blades. This helps to maximize muscle recovery.

  4. When you get enough strength back in your shoulders, focus on proper positioning and movement patterns. Because if you put on more weight than the ability, reinjury occurs.

  5. Once you practice correct positioning and gain strength, increase the volume and load of the workout.

Keep these points in your mind when you have a shoulder injury. Consult your physician and therapist before starting any exercise or workout. During injury, avoid:

  • Overhead movements like shoulder press and military press.

  • Any movement that involves dip variation.

  • Incline workout like incline chest press exercise.

  • An activity that compresses the shoulder like planks or downward dog pose.

Should I exercise my rotator cuff if it hurts?

A rotator cuff is a group of muscles that attaches to the upper arm bone and helps stabilise and rotate your shoulder joint. If you lift weights, you may injure your rotator cuff by overstretching those muscles. This can cause your shoulder to dislocate.

You should not exercise your rotator cuff if it hurts. Whether you have a strain or tear, you can damage the rotator cuff if you try to lift heavy weights or manipulate the arm with serious force.

A torn or strained rotator cuff usually causes pain when moving your arm or shoulder in specific directions, such as flexing (bending) your arm at the elbow. The pain may also worsen when raising your arms (palm overhead).

Effortless shoulder movement is common for people who have injured their rotator cuffs, but it does not mean that there are no injuries; it just means that there is mild discomfort that does not interfere with daily activities.

If you have arthritis, you should consult a physician and consider whether to exercise this muscle group. Rotator cuff injuries can vary from mild to severe depending on how much damage was done and how quickly it was treated.

Mild injuries will allow for regular arm use but may require rest or activity modification for several days or weeks, depending on severity. Severe injuries may require surgery which would require extended time. Complete recovery has occurred with rehabilitating exercises.

Should you exercise an injured shoulder?

The short answer is yes. It would be best if you exercised any injury as soon as possible. Exercising will help strengthen and stabilise your shoulder, which is also a great way to fight off fatigue. But always start gently and slowly.

You should always consult a doctor before starting any new exercise program or activity. If you have a minor injury, like a sprain or strain, then you should be able to resume activity without any problems. What happens in case of severe damage?

Arms Exercise
Arms Exercise

If your injury is more severe and you need to take time off from your routine, then it's best to set a specific date for when you'll be resuming activity. But if your injury seems more serious than that (for example, if it's causing pain), then what?

In such cases, it may be wise to take some time off from physical activity altogether until the swelling decreases and the pain subsides. After that, you continue your daily activities.

What is the fastest way to relieve shoulder pain?

There are many different ways to relieve shoulder pain:

  • Heating: The fastest way to relieve shoulder pain is by using a heating pad. Heat can help to relax the muscles and encourage blood flow, which can help relieve pain.

  • Icing: Do icing for 15 minutes; never apply direct ice on the skin; instead, wrap it in a cloth. Do this 3 to 4 times a day for a week. This helps to prevent swelling and soreness.

  • Stretching Exercises: The most common activity people do to relieve shoulder pain is stretching. Two common ways can do this.

  • Lying on your back with your arms at your sides and leaning over to touch the back of your head to the ground,

  • Lying on your side with one arm bent and reaching up toward the ceiling (this will stretch the front of your shoulder).

  • Strengthening exercises: The fastest is by doing a few strengthening exercises.

  • Medication: Over-the-counter medication like ibuprofen helps to relieve pain immediately.

If you still have trouble getting rid of shoulder pain, you should see a doctor. If an injury or something else in your body is causing it, then they'll know what needs to be done to fix things!

Final Verdict:

If you have a shoulder injury, it doesn't mean you have to stop your daily work. You can do heating and icing to relieve pain and swelling. After that, focus on proper positioning and mobilisation. Now it's time for stretching and strengthening exercises. These are the best exercises for shoulder pain and injury.

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