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