Stop It Before It Starts
Simple Tips to Prevent Shoulder Pain
January Newsletter
If you’ve ever suffered a shoulder injury, then you know how debilitating it can be. Not only are you experiencing persistent pain, but most shoulder injuries also restrict the range of motion in the joint, making day-to-day tasks — from grabbing a cup off the high shelf to brushing your hair — feel nearly impossible.
At Harter Physical Therapy, our team of physical therapists will work with you to identify and resolve the underlying causes of your shoulder pain. We offer acute pain relief and can guide you through a complete shoulder rehabilitation regardless of whether or not you require surgery — and often, you can resolve a shoulder injury with physical therapy alone!
But that process can take a while, and we want to help you avoid shoulder injuries, too. While we do incorporate injury prevention information into our rehab programs, it’s never a bad time to start incorporating small changes into your routine that can help prevent shoulder pain.
If you’d like to learn more about how we help prevent and alleviate shoulder pain, call us to schedule an appointment today!
What Causes Shoulder Pain and Injury, Anyway?
Your shoulder is an incredibly complex ball-and-socket joint with several moving parts, including:
- Three separate bones: the humerus (arm bone), scapula (shoulder blade), and clavicle (collarbone)
- Cartilage that wraps and protects these bones from rubbing against each other
- Three main ligaments that connect your shoulder’s bones
- A collection of muscles and tendons known as the rotator cuff that wrap and support the shoulder joint
- Bursae: small fluid-filled sacs that protect your tendons
Damaging any of these structures can lead to shoulder pain, weakness, and immobility. Some people injure their shoulders through sudden, acute injuries, especially if they’re active — a hard fall on the football field could tear your rotator cuff or dislocate the arm bone out of your shoulder socket.
However, many shoulder injuries are actually overuse injuries, meaning the pain and immobility symptoms occur due to repeated micro-injuries in your shoulder’s tissue. Often, sports-related shoulder injuries are actually due to overuse, as repeated overhead motions (such as throwing a ball or certain swimming strokes) put stress on the shoulder joint, leading to symptoms.
Using improper form can also contribute to overuse injuries, as can having improper posture — a weak upper back strains your shoulder muscles, making them do more work than needed.
Preventing shoulder pain is really about preventing these overuse injuries. By making small changes, you can keep your shoulders strong, healthy, and pain-free!
Five Ways You Can Help Prevent Shoulder Pain
1. Strengthen your upper body
Strong upper back and shoulder muscles are better able to provide the shoulder joint with the support and stability it needs, meaning you’ll be less likely to suffer an injury. Not sure how to get started? Our PTs can walk you through some appropriate exercises.
2. Keep your mobility
We can show you simple range of motion exercises that will get the blood flowing to your joints, keeping them healthy. Reaching overhead, across your body, or behind your back are all basic stretches that can do wonders — just make sure you never force a movement!
3. Don’t forget to warm up first
Many popular recreational activities put you at risk for a shoulder injury, including swimming, pickleball, and tennis. It’s crucial that you warm up your shoulder before you dive in. Try some quick cardio paired with active shoulder stretches (like arm circles).
4. Maintain proper posture
Proper posture isn’t about standing up straight all the time; it’s about maintaining postural awareness and keeping your spine in alignment no matter what you’re doing. And if you have a sedentary job, move around regularly. Both habits will help keep your upper back and shoulder strong.
5. Pay attention to ergonomics
If your workspace isn’t shoulder-friendly, you might wind up with an overuse injury. Simple changes — like adjusting the height of your computer monitor or maintaining good posture when using hand tools — will reduce repetitive stress and lower your chances of developing shoulder pain.
Need A Little Help? We’ve Got You
Our physical therapists can help you prevent shoulder injuries as easily as we can treat them! Whether you’re looking for a shoulder stretch and strengthen routine, postural corrections, or some simple ergonomic adjustments, we’re for you.
Contact us today to get started!
Patient Success Story
“Great place for physical therapy! From the beginning, they were very accommodating for the times that worked best for me. My therapist, Christian, was very knowledgeable, helpful and friendly. He knew just what I needed to do to recover from knee replacement. The entire staff was friendly also.”
—Amy J.
Ergonomics is a field of study focused on optimizing the environments in which people work, ensuring a safe, happy, and productive workplace.
Whether you work in an office or at a construction site, your job might contribute to your shoulder pain. Simple ergonomic adjustments can help minimize your risk of a shoulder injury.
If You Have an Office Job…
- Adjust the height of your desk and chair to ensure your elbows are bent at a 90-degree angle.
- Make sure your mouse is close enough to your keyboard that you don’t overreach to use it.
- Adjust your monitor so the top is at or slightly below eye level.
- Take frequent breaks throughout the day to get up, move around, and stretch.
If You Have a Manual Job…
- Avoid bending your torso to pick up items (even if they aren’t heavy). Instead, use positioning devices (like a forklift) to bring the items right in front of you.
- Avoid repeatedly lifting items above your head whenever possible, and remember to keep what you’re lifting close to your body.
- Take regular breaks, especially if you’re performing repetitive movements.
- Always warm up before starting your day!
Contact Harter Physical Therapy for Customized Tips
Want more personalized ergonomic advice from our team of physical therapists? Call to schedule an appointment today!
Feel Better by Eating Better!
Oatmeal Pancakes With Cinnamon Apples
1 1⁄2 cups buttermilk
3⁄4 cup instant rolled oats
3⁄4 cup whole wheat flour
2 Tbsp milk
1 Tbsp melted butter
1 1⁄2 tsp baking powder
1⁄2 tsp baking soda
Pinch of cinnamon (plus 1⁄8 tsp for the apples)
Pinch of nutmeg
1 Granny Smith apple, peeled, cored, and chopped
1⁄2 cup apple juice
Butter or cooking spray
In a large bowl, mix the buttermilk, oats, flour, milk, butter, baking powder, baking soda, cinnamon, and nutmeg. Let it rest. In a small saucepan, simmer the apple, apple juice, and cinnamon until the apple softens and the liquid thickens. Preheat the oven to 200°F. Heat a skillet over medium heat and add butter or cooking spray before each round. Scoop 1⁄4-cup portions of batter, spreading into thin circles. Cook 2-3 minutes per side. Keep pancakes warm in the oven. Serve with warm apples.
Exercise of the Month
Bilateral Horizontal Shoulder Abduction with Band
Start by standing up straight and holding one end of a resistance band in each hand. Raise your arms straight out in front of you. Pull your shoulder blades together. Spread your arms straight out to your sides, pulling the band apart. Once you have reached your maximal range of motion, let your arms come back in.
Meet Our Team
Dr. Jana Weber
PT, DPT, OCS, CMPT
Dr. Gabe Harter
PT, DPT, OCS, COMT, FAAOMPT
Dr. Lyndsey Hubbard
PT, DPT, CHT, ATC
Dr. Katie McClellan
PT, DPT, OCS, CMPT
Dr. Micah Harder
PT, DPT, CMPT
Dr. Janet Blasi
PT, DPT, CMPT
Dr. Zach Loesch
PT, DPT, CMPT, CSCS
Dr. Andrea Murillo
PT, DPT
Dr. Amanda Harter
PT, DPT, OCS, COMT, FAAOMPT
Debra Funke
Office Manager
Let’s Get You Better ASAP!
Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.
