Posts Tagged ‘shoulder’

September 21st, 2011

To prevent shoulder injuries, there are a few guidelines one should always try to follow:

  • Follow a regular stretch and strength routine for all shoulder muscles.
  • Practice proper movement techniques.
  • Maintain good posture.
  • Use two hands.
  • Avoid prolonged overhead movements.
  • Do not try to catch falling objects.
  • Alternate which arm you use to prevent overuse.

To treat shoulder injuries:

  • Utilize RICE when applicable
    • RICE = Rest. Ice. Compression. Elevation.
  • Anti-inflammatory medication, such as ibuprofen, may be used to reduce pain and swelling, if not allergic.

Shoulder Exercises – Do these twice a day.

  • Basic shoulder strengthening
    • Secure elastic tubing to a doorknob. Pull the band toward your body and hold for 5 seconds. Repeat 5 times.
  • Wall push-ups
    • Place your hands on a wall. Perform a standing push-up and hold for 5 seconds. Repeat 5 times.
  • Shoulder press-ups
    • Sit in a chair with armrests, feet touching the floor. Use arms to slowly rise off of chair and hold for 5 seconds. Repeat 5 times.

You may need to speak with an orthopedic doctor if your symptoms persist for longer than 10 days or if you experience the following symptoms:

  • Stiffness in shoulder (Try rotating your arm.)
  • Feels like shoulder may pop out or slide out of socket
  • Cannot complete daily activities due to lack of shoulder strength

Resources: American Academy of Orthopaedic Surgeons