How to Properly Recover from a Shoulder Injury
Recovering from a shoulder injury requires a well-structured plan that includes both exercises and a gradual progression. It is important to follow your doctor’s recommendations and consult with a qualified healthcare professional before starting any exercise program.
This article will provide a step-by-step guide to help you recover properly from a shoulder injury.
Step 1: Rest and Protect your Shoulder
- Initially, it’s crucial to rest your injured shoulder to allow for proper healing.
- Avoid activities or movements that cause pain or discomfort.
- Use a sling or brace, if recommended by your doctor, to protect your shoulder during the initial phase of recovery.
Step 2: Reduce Pain and Inflammation
- Apply ice packs to your shoulder for 15-20 minutes, several times a day, to reduce pain and inflammation.
- Take over-the-counter pain medication, if advised by your doctor, to manage pain and swelling.
- If necessary, use prescribed anti-inflammatory medication as directed.
Step 3: Physical Therapy Consultation
- Schedule an appointment with a physical therapist who specializes in shoulder rehabilitation.
- The physical therapist will assess your injury, create a personalized recovery plan, and guide you through appropriate exercises.
Step 4: Range of Motion Exercises
- Begin with gentle range of motion exercises to gradually restore mobility in your shoulder.
- Perform pendulum exercises, wall walks, pulley exercises, shoulder shrugs, and finger walking along a wall.
- Follow the therapist’s instructions and progress at a pace that is comfortable for you.
a) Pendulum Exercises:
- Stand or lean over a table with your unaffected arm for support.
- Let your injured arm hang straight down, then gently sway it forward, backward, and side to side.
- Perform this exercise for 2-3 minutes, several times a day.
b) Wall Walks:
- Stand facing a wall, about arms-length away, and place your fingertips against the wall.
- Gradually walk your fingers up the wall as far as you can comfortably reach.
- Slowly walk your fingers back down.
- Repeat this exercise for 10 repetitions, 2-3 times a day.
c) Shoulder Shrugs:
- Stand with your feet shoulder-width apart, arms relaxed at your sides.
- Shrug your shoulders up towards your ears, hold for a few seconds, then relax.
- Repeat this exercise for 10 repetitions, 2-3 times a day.
Step 5: Strengthening Exercises
- Once you have regained some range of motion, it’s time to start strengthening exercises.
- Begin with gentle resistance exercises such as theraband exercises and isometric contractions.
- Gradually progress to resistance band exercises and light dumbbell exercises targeting the muscles surrounding the shoulder joint.
- Focus on strengthening the rotator cuff muscles, deltoids, and scapular stabilizers.
a) Theraband Exercises:
- Tie a theraband securely around a doorknob or other sturdy object at waist height.
- Hold the other end of the band with your injured arm, palm facing upward.
- Keeping your elbow by your side, slowly pull the band outward, away from your body.
- Return to the starting position slowly and controlled.
- Repeat this exercise for 10 repetitions, 2-3 times a day.
b) Isometric Contractions:
- Place a folded towel between your palm and a wall.
- Press your palm into the towel and hold it for 5-10 seconds.
- Relax and repeat for 10 repetitions, 2-3 times a day.
c) Light Dumbbell Exercises:
- Start with light dumbbells (1-2 pounds) or no weights if necessary.
- Perform exercises like shoulder raises, shoulder presses, and internal/external rotations.
- Start with 1-2 sets of 10-12 repetitions, gradually increasing the weight and sets as tolerated.
Step 6: Flexibility and Stretching
- Include regular stretching exercises to maintain shoulder flexibility and prevent muscle tightness.
- Perform stretches for the chest, rotator cuff muscles, and muscles around the shoulder blade.
- Hold each stretch for 20-30 seconds and repeat 3-5 times.
a) Chest Stretch:
- Stand in a doorway and place your forearm against the door frame, with your elbow at a 90-degree angle.
- Gently lean forward, feeling a stretch in the front of your chest.
- Hold for 20-30 seconds on each side, repeating 3-5 times.
b) Rotator Cuff Stretch:
- Stand or sit with good posture.
- Reach your affected arm across your body, using the other arm to gently pull it closer to your chest.
- Hold for 20-30 seconds and repeat 3-5 times on each side.
c) Scapular Retraction Stretch:
- Sit or stand with your good posture.
- Squeeze your shoulder blades together, as if you’re trying to hold a pencil between them.
- Hold for 10 seconds and repeat 10 times, several times a day.
Step 7: Gradual Return to Activities
- As your shoulder strength and function improve, gradually reintroduce activities that you were previously unable to perform.
- Begin with low-impact and non-strenuous exercises, and slowly progress to more demanding activities.
- Always listen to your body and stop if you experience pain or discomfort.
Step 8: Prevention and Maintenance
- Once you have fully recovered, continue to include shoulder-strengthening exercises and stretches in your regular exercise routine.
- Maintain good posture and practice proper body mechanics while performing daily activities to prevent future injuries.
Recovering from a shoulder injury requires a structured and progressive approach. By following this step-by-step guide and working closely with a physical therapist, you can improve your range of motion, strength, and function in your shoulder. Remember to be patient, listen to your body, and consult with your healthcare professional throughout the recovery process.
