Shoulder pain can be continuous or it may occur only when you make certain movements, such as circling your arm. The pain may also radiate down one arm. The usual cause is inflammation of the muscles and tendons that surround the shoulder joint. This may develop if you strain your shoulder, for example during sport or other strenuous activities. Gradual wear and tear on the joint from osteoarthritis can also cause shoulder pain.
See your doctor first
Make an appointment to see your doctor if you have shoulder pain after a fall or injury.
PRACTICAL TECHNIQUE
Shoulder exercises Do these exercises twice a day to improve flexibility. You may find it helpful to do them under a warm shower. Gradually increase the range of movement as the pain lessens.
* Put your arms out to the side and lift them, stopping as soon as it becomes uncomfortable. Slowly drop them to your sides. Repeat 5 times.
* Put your arms out to the front and lift them until you start to feel discomfort. Slowly drop them to your sides. Repeat 5 times.
What your can do yourself
There are several things you can do to reduce pain and stiffness and get your shoulder moving normally.
* Take a painkiller, or rub in a preparation containing ibuprofen (see DRUG REMDEIS).
* Apply an ice pack (such as a bag of frozen peas or crushed ice, wrapped in a wet towel). Hold for 10 minutes. Reapply 2-3 times a day for the first 2 days.
* Massaging a counter-irritant cream or gel into the sore area may help to soothe the pain for a short while (see DRUG REMEDIES).
* Rest the shoulder for a few days, but try to keep it mobile by gently shrugging from time to time. If you don’t, it may get persistently stiff and painful (“frozen shoulder”). As the pain eases, start exercising your shoulder (see PRACTICAL TECHNIQUE).
* At right, lie on the pain-free side and cuddle a cushion with the other arm for support. If you lie on your back, support your arm with a pillow.
* Make sure you keep your armpit on the affected side clean and dry to avoid soreness.
Arrange to see your doctor if:
* Your shoulder is becoming more painful
* it is not getting better after 2-3 days
DRUG REMEDIES
Painkillers Take paracetamol or ibuprofen to relieve pain. Ibuprofen has an anti-inflammatory effect, which will help reduce swelling and stiffness. Ibuprofen gel, cream, or spray has similar painkilling and anti-inflammatory effects and is applied directly to the affected area.
Counter-irritants are creams and gels that produce a tingling sensation in the skin, which soothes pain temporarily.
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