If you’re carrying the invisible burden that is shoulder pain, make a start on your shoulder pain treatment at home effectively with this expert guide.
Shoulder pain creeps up on you – a deep, nagging ache that suddenly turns into a sharp, shooting pain with a simple reach or twist.
For the active adult, especially those who love golf, pickleball, or just leading an energetic lifestyle, shoulder pain isn’t just discomfort; it’s a barrier to the activities you love.
Understanding Shoulder Pain
Shoulder pain is a common complaint, especially as we age.
It often feels like it appears out of nowhere, especially after a day of more intense activity than usual.
It might start as a mild inconvenience but can quickly escalate, affecting your sleep and limiting your daily activities.
Who’s at Risk?
Typically, shoulder pain doesn’t discriminate – it can affect anyone.
However, it’s more prevalent in adults who engage in activities that involve repetitive arm movements or overhead reaching.
This includes sports like golf and pickleball, or even daily tasks like reaching into the backseat of a car.
The Emotional Toll: More Than Just Physical Discomfort
But the impact of shoulder pain goes beyond physical discomfort – it’s the frustration of waking up with a nagging pain, the limitation on your daily activities, and the things you love doing.
It’s the endless cycle of trying different over-the-counter pills – and finding no lasting relief.
Effective Approaches To Shoulder Pain Treatment At Home
While it’s crucial to keep the shoulder moving within a pain-free range, it’s equally important to address the pain effectively to avoid conditions like frozen shoulder – a situation often exacerbated by inactivity due to pain.
I’ve compiled a list of shoulder pain treatment at home strategies that can help to ease some of that frustrating pain and keep you mobile.
1. Gentle Stretching:
Gentle stretching is crucial for maintaining shoulder mobility and preventing stiffness.
Here are some specific stretches that can be helpful:
Cross-Body Shoulder Stretch:
– Stand or sit up straight, keeping your shoulders relaxed.
– Extend your right arm straight in front of you at shoulder level.
– Using your left hand, gently pull the right arm across your chest until you feel a stretch in your shoulder.
– Hold this position for 15-30 seconds, then repeat on the other side.
Behind-the-Back Shoulder Stretch:
– Stand or sit up straight.
– Reach your right arm behind your back and bend the elbow, reaching upward.
– Raise your left arm and bend the elbow so that you’re reaching behind your shoulder with your left hand.
– Reach behind your back and use your left hand to grasp your right hand (or use a towel if you can’t reach.)
– Gently pull the right hand upward, stretching your shoulder.
– Hold for 15-30 seconds before switching sides.
Head-to-Shoulder Stretch:
– Sit or stand with a straight back.
– Tilt your head to the right, bringing your ear closer to the shoulder.
– Hold for 15-30 seconds, feeling the stretch along your neck and shoulder.
– Repeat on the left side.
2. Strengthening Exercises:
Strengthening the muscles around the shoulder is key to providing support and reducing future injuries.
Consider these exercises:
Shoulder Blade Squeeze:
– Sit or stand with your back straight.
– Squeeze your shoulder blades together, as if trying to hold a pencil between them.
– Hold for 5 seconds, then relax. Repeat 10-15 times.
Arm Raises:
– Sit or stand with arms at your sides.
– Slowly raise your arms to the side, keeping them straight, up to shoulder level.
– Lower them back down. Repeat 10-15 times.
3. Posture Correction:
Good posture is essential in reducing shoulder strain.
Be mindful of your posture throughout the day, especially during long periods of sitting or standing.
Ensure your work environment is ergonomically set up to support good posture.
4. Heat and Ice Therapy:
Alternating between heat and ice can be effective in managing shoulder pain:
– Ice Therapy: Use an ice pack on the shoulder for 15-20 minutes to reduce inflammation, especially after activity.
– Heat Therapy: Apply a warm compress or heating pad to the shoulder to loosen tight muscles and improve blood flow. This is especially beneficial before performing stretches or exercises.
Incorporating these stretches, exercises, and shoulder pain treatment at home into your daily routine can significantly improve shoulder mobility and reduce pain.
Remember, consistency is key to seeing improvement.
Advanced Treatments for Shoulder Pain
Sometimes, shoulder pain treatment at home just isn’t enough – this is where advanced therapies like EMTT and Shockwave come into play.
EMTT (Extracorporeal Magnetotransduction Therapy) and Shockwave Therapy offer deeper, more targeted relief.
EMTT works at the cellular level, stimulating cells like tiny powerhouses, enhancing cell function, boosting circulation, and reducing inflammation.
Shockwave therapy penetrates deep into the tissues with acoustic waves, triggering a natural repair response.
These therapies are ideal for those who’ve found traditional treatments lacking.
They are especially beneficial for active adults who need a quick and effective solution to get back to their favorite activities.
Our December Special Offer: A Gift of Relief
This December at Preferred Physical Therapy, we’re offering our innovative EMTT and Shockwave sessions for just $99 – a significant discount from the usual $150.
Walk in with pain and walk out feeling significantly better – most patients achieve 50-75% pain relief in just one session.
The Preferred Stretch Membership
Alongside these therapies, don’t forget our Preferred Stretch Membership.
Starting at just $60/month, this plan is tailored to enhance your flexibility, reduce stress and pain, and improve your overall quality of life.
It’s perfect for those looking to maintain an active lifestyle without the limitations of pain.
Book Your Session Today
Don’t let shoulder pain dictate your life. Take advantage of our December offer and step into a world where pain doesn’t limit your potential.
Click here to book your EMTT or Shockwave session today or call us at (623) 486-3333 and experience transformative relief.
Let’s work together to make this holiday season and the coming year your most active and joyful yet!
More Information On Shoulder Pain Treatment At Home
Read Our Blog – What Are The Benefits Of Stretching?
Read Our Blog – The Worst Activity That Causes Shoulder Pain
Follow Us On Social Media – Facebook, Instagram, YouTube
Dr, Nick’s greatest passion is seeing his patients recover from injury and return to their activities that bring them joy.
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