You probably don’t realize just how much you use your shoulder. Or better said, just how much force goes through your shoulder joint with any and all activities done by your arm and hand. As this article is being typed out and posted, the shoulder is working hard to stabilize the entire arm so the wrists and fingers can do the typing work. You get my point right?
The Rotator Cuff Muscles
Typically the rotator cuff muscles are the ones to blame for the shoulder pain however they are not the only player in the shoulder pain game. The Rotator Cuff muscles of the shoulder help with:
- Stabilizing the shoulder joint (Glenohumeral joint)
- Enable a wide range of shoulder movement – 365 degrees!
- Help raise the arm side ways and rotate it inwards and outwards
Arm positions to AVOID when nursing a Sore Shoulder that may have Rotator Cuff involvement:
Avoid Reaching Too far Out to the Side ie. getting something from the backseat of your car while you’re sitting in the front seat
Avoid Sleeping on the sore side. Try sleeping on your back or the other side
Avoid sitting with Slouched Posture where your shoulders are rolling forward
Avoid Throwing motions with your arms or quick movements
Avoid Crowded areas. Accidentally bumping your sore and inflamed shoulder on someone else’s shoulder will make you see stars. Try to protect it.
How can Physiotherapy help with my Shoulder Pain?
A physiotherapist plays a crucial role in rotator cuff rehabilitation by providing a personalized and structured recovery plan. They assess the severity of the injury, identify movement limitations or muscular imbalances, and guide you through safe, progressive exercises that restore shoulder stability, strength, and mobility.
Physios also educate you on which movements or postures to avoid, such as overhead or outstretched positions that can aggravate the injury, and help correct faulty movement patterns that may have contributed to the problem in the first place.
With hands-on techniques, targeted exercises, and expert advice, a physiotherapist ensures you heal efficiently and reduce the risk of re-injury.
Pain Relief and Recovery is Achievable for Rotator Cuff Injuries
Rotator cuff injuries can be frustrating, but they don’t have to be life-altering. With the right approach, focusing on posture, avoiding aggravating positions, restoring mobility, and gradually rebuilding strength, you can recover function and reduce pain without the need for surgery. Staying consistent with your rehab routine and listening to your body are key. Remember, healing takes time, but with patience and the right plan, a strong, pain-free shoulder is well within reach.
Sources
https://www.healthline.com/health/rotator-cuff-injury-stretches#high-to-lows
https://www.therapia.com/physiotherapy-rehabilitation-exercises/shoulder-pendulum
https://www.mountsinai.org/health-library/selfcare-instructions/rotator-cuff-self-care
https://www.health.harvard.edu/pain/what-to-do-about-rotator-cuff-tendinitis
