Shoulder pain is a common issue that can affect people of all ages and activity levels. Whether it’s from an injury, poor posture, overuse, or a degenerative condition, shoulder pain can significantly impact your quality of life. For some, the pain is mild and occasional, while for others, it can be chronic and debilitating.
The shoulder is one of the most flexible joints in the body, which also makes it vulnerable to a wide variety of issues. A well-functioning shoulder is essential for many everyday activities, from lifting and carrying objects to reaching for items on high shelves. So when shoulder pain strikes, it can disrupt your ability to perform even the simplest tasks, let alone more strenuous activities like sports or exercise.
In this blog, we will explore the various causes of shoulder pain, common symptoms to look out for, and effective treatments—both conventional and holistic—that can help relieve pain and restore function.
Understanding the Shoulder Anatomy
The shoulder is a complex joint that consists of three bones:
- The clavicle (collarbone),
- The scapula (shoulder blade),
- The humerus (upper arm bone).
The shoulder joint is a ball-and-socket joint, which allows for a wide range of movement. The ball (the head of the humerus) fits into the socket (the glenoid) of the scapula, and a group of muscles and tendons called the rotator cuff help stabilize and move the shoulder. These muscles and tendons, along with the ligaments, bursae, and other soft tissues, work together to provide stability while allowing for significant motion.
However, the shoulder’s range of motion and complexity also make it vulnerable to injuries and pain.
Common Causes of Shoulder Pain
Shoulder pain can occur for many different reasons, ranging from overuse injuries to degenerative conditions. Some of the most common causes include:
1. Rotator Cuff Injuries
The rotator cuff is a group of four muscles and tendons that surround the shoulder joint, providing stability and allowing for a wide range of motion. Rotator cuff injuries, such as strains, tears, or tendinitis, are among the most common causes of shoulder pain.
- Rotator cuff tendinitis: Inflammation of the tendons due to overuse, repetitive motions, or age-related wear and tear.
- Rotator cuff tears: A tear in one or more of the rotator cuff muscles or tendons, which can occur from acute injuries or overuse.
- Impingement syndrome: When the tendons of the rotator cuff become irritated or compressed by the bones of the shoulder, leading to pain and limited movement.
2. Frozen Shoulder (Adhesive Capsulitis)
Frozen shoulder is a condition where the shoulder becomes stiff and painful, leading to a significant reduction in its range of motion. It is often caused by inflammation and the thickening of the shoulder capsule (the connective tissue surrounding the shoulder joint). This condition is common in people who have had a shoulder injury or surgery and can be exacerbated by inactivity.
3. Shoulder Bursitis
The shoulder has small, fluid-filled sacs called bursae, which cushion and reduce friction between the bones and soft tissues. When these bursae become inflamed due to repetitive movements or overuse, the condition is called bursitis. This can result in pain, swelling, and restricted movement, often in the front or top of the shoulder.
4. Tendonitis
Tendonitis in the shoulder refers to the inflammation of the tendons, most commonly the supraspinatus tendon of the rotator cuff. Tendonitis is usually caused by repetitive overhead motions, such as throwing a ball or lifting heavy objects. The pain is often felt in the front or side of the shoulder and can worsen with certain movements.
5. Shoulder Impingement Syndrome
Shoulder impingement syndrome occurs when the tendons of the rotator cuff become compressed between the bones of the shoulder. This compression causes pain, weakness, and limited range of motion. It can be caused by poor posture, overuse, or structural issues in the shoulder.
6. Arthritis
Osteoarthritis or rheumatoid arthritis can affect the shoulder joint, leading to pain, swelling, and stiffness. Arthritis occurs when the cartilage that protects the joints breaks down, causing the bones to rub together. This can lead to limited mobility and persistent pain, especially with movement.
7. Labral Tears
The labrum is a piece of cartilage that forms a cup around the ball of the shoulder joint, providing stability. A tear in the labrum can cause pain, a feeling of instability, and a limited range of motion. Labral tears can occur due to trauma, such as a fall or accident, or from repetitive overhead movements, especially in athletes.
8. Shoulder Dislocations and Fractures
A shoulder dislocation occurs when the ball of the humerus is forced out of the socket of the scapula. This can cause intense pain, swelling, and difficulty moving the arm. Dislocations are often caused by falls, accidents, or sports injuries.
Fractures in the shoulder, including broken collarbones or fractures to the humerus or scapula, can also result in severe pain and immobilization of the arm.
Symptoms of Shoulder Pain
Shoulder pain can vary in intensity and type. Some common symptoms of shoulder pain include:
- Pain: This may be sharp, aching, or throbbing and can occur in the front, side, or top of the shoulder.
- Limited Range of Motion: Difficulty raising the arm, reaching overhead, or performing everyday tasks like combing hair or putting on a shirt.
- Weakness: Loss of strength in the shoulder or arm, making it difficult to lift or carry objects.
- Stiffness: A feeling of tightness in the shoulder, especially after prolonged inactivity or upon waking in the morning.
- Clicking or Popping Sounds: Sensations of popping or clicking during shoulder movement may indicate tendon or ligament issues.
- Swelling: In some cases, swelling and redness may accompany shoulder pain, especially in cases of inflammation.
Preventing Shoulder Pain: Tips for a Healthy Shoulder
Preventing shoulder pain involves taking proactive measures to keep the muscles, tendons, and joints in the shoulder healthy and strong. Here are several ways to reduce the risk of developing shoulder pain:
1. Practice Proper Posture
Good posture is essential for maintaining the health of your shoulders. Poor posture, such as slumping forward or rounding your shoulders, places excess strain on the shoulder joint and can lead to pain. When sitting, standing, or walking, aim to keep your shoulders back and aligned with your spine. Avoid slouching or leaning forward, especially when using a computer or looking at your phone.
2. Stretch and Strengthen Regularly
To keep the shoulder muscles flexible and strong, incorporate both stretching and strengthening exercises into your routine. Regular shoulder stretches will improve flexibility and range of motion, while strengthening exercises, such as shoulder presses or rotator cuff exercises, will help support the joint and prevent injury.
- Stretching: Focus on the chest, upper back, and shoulders to improve flexibility and reduce stiffness.
- Strengthening: Include exercises to target the muscles around the shoulder, particularly the rotator cuff muscles, to help support the joint.
3. Warm Up Before Exercise
Whether you’re engaging in a workout, playing sports, or doing any physical activity, always take time to warm up before strenuous movements. This helps prepare your muscles, tendons, and ligaments for the activity ahead, reducing the risk of strain or injury. Include dynamic stretches and mobility exercises to increase blood flow to the shoulder muscles.
4. Use Proper Technique and Form
Improper lifting or repetitive movements can place unnecessary strain on the shoulder joint. When lifting weights, avoid overhead lifts that place excessive stress on the shoulder, and always use proper form. If you’re performing overhead activities (such as throwing, swimming, or racquet sports), make sure your technique is sound to avoid shoulder injuries.
5. Take Regular Breaks
If you’re performing repetitive tasks, such as working at a computer or lifting, take regular breaks to stretch and change positions. This reduces the strain on your shoulders and prevents the development of muscle imbalances that can lead to pain.
6. Maintain a Healthy Weight
Being overweight can put extra strain on all joints, including the shoulder. Maintaining a healthy weight through a balanced diet and regular exercise can reduce the load on your shoulders and prevent injury.
Treatment Options for Shoulder Pain
If you’re already experiencing shoulder pain, there are various treatment options available. Depending on the cause and severity of your pain, your doctor or physical therapist may recommend:
- Physical Therapy: A physical therapist can guide you through exercises to improve flexibility, strengthen the shoulder muscles, and restore function.
- Chiropractic Care: A chiropractor may use spinal manipulation to address issues related to misalignments in the neck or spine that may be contributing to shoulder pain.
- Medication: Over-the-counter anti-inflammatory medications or prescription painkillers may be used to manage pain and reduce inflammation.
- Corticosteroid Injections: For more severe inflammation, corticosteroid injections may provide temporary pain relief.
- Surgery: In cases of severe injuries, such as rotator cuff tears or fractures, surgery may be required to repair the damage.
Take the First Step Toward Shoulder Pain Relief
If you’re struggling with shoulder pain, don’t wait for it to get worse. Whether you’re dealing with a recent injury or chronic discomfort, there are treatments that can help. At Oklahoma Hand & Physical Therapy, we offer personalized care to help you recover and find lasting relief from shoulder pain.
Ready to find relief?
📞 Call us at (918) 645-3143 to schedule your free pain assessment
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Rhonda Millett
Certified Hand Therapist
Oklahoma Hand & Physical Therapy
