Shoulder pain is a common problem that affects people of all ages and can make daily activities difficult. The most important thing to remember about treating shoulder pain is that some movements and exercises can be helpful, whereas others can harm your shoulder.
The key is knowing which activities to avoid and which ones to do to relieve your shoulder pain. Below are some tips that you can use to eliminate your shoulder pain. If your shoulder pain does not get better, you will need to talk to your doctor about it:
1. Cold Therapy
Controlling inflammation is key in treating shoulder pain. If your pain is caused by an injury or by arthritis, applying a cold compress or gel pack can help reduce inflammation and relieve shoulder pain. Some people find relief by applying ice directly to the shoulder, while others find relief by using a cold pack.
Keep in mind that if you apply direct ice, you should only do so for a short period of time. For example, if you ice your shoulder for 20 minutes and it starts to feel better, take a break for a few minutes and then resume icing for another 20 minutes. If you keep icing for too long, you can actually cause more damage to your shoulder.
2. Heat Therapy
On the other hand, heat can also help reduce inflammation and ease the pain. Some people find relief by applying heat directly to the shoulder and by using a heating pad. Like icing, you should only apply heat for a short period of time.
Keeping your shoulder warm may also alleviate your pain. For example, during the cold winter months, you can wear a jacket with a hood over your head when you go outside. This will help keep your shoulders warm and your pain under control.
Taping your shoulder to the opposite one may be beneficial to reduce shoulder pain, especially if you have arthritis. To do this, pull the skin of your shoulder back as far as possible and apply an elastic bandage.
You can even create your own taping by using an elastic bandage to hold up the shoulder of a long-sleeved shirt. This will gently pull your skin back, which will help reduce shoulder pain.
4. Anti-inflammatory Medications
Anti-inflammatory medications may be useful in relieving your pain. These medications can reduce swelling and inflammation and can also decrease pain. However, you should only use these medications for a short period of time.
If you use anti-inflammatory medications for too long, they can cause more damage to the tissues in your shoulder. Talk with your doctor about how long you should use these medications. You may only need them for one day or for a few weeks.
5. Ample Amounts of Rest
You should take ample rest to give your injured or aching shoulder time to heal. For example, if you suffer from arthritis, resting will allow your shoulder to heal. Remember that this does not mean that you should lie in bed all day. You can still do some activities to prevent stiffness and muscle wasting.
You can even try rotator cuff exercises and stretching exercises to keep your shoulder flexible. However, try to do these exercises gently. If you have shoulder pain, be careful not to overstretch your shoulder. Take breaks throughout the day, rest, and try to avoid stressful activities.
If you have pain in your shoulder, you should talk to your doctor to figure out what is causing it. They can recommend different treatments that will help you manage your pain. They may also suggest which activities you should avoid and which ones you should do in the meantime.
Remember, there is no quick fix for shoulder pain. It takes time to heal. Therefore, be patient, consistent, and diligent with your treatments and rest.
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