Your shoulder can be injured by lifting heavy objects, falling onto it or a wrenching injury for example grabbing a rail to prevent a fall. You may feel sharp pain or aching that can feel close to the joint or deep inside the shoulder.
As you get older, normal wear and tear can mean that even a small incident can cause a flare up of pain.
Symptoms
Pain is commonly caused during reaching and lifting, lying onto your injured shoulder and getting out of the car / chair.
Pain is often sharp to begin with but will commonly turn to an ache within 10 days. You may have pain and restriction but if this is significantly limited please seek medical attention (see ‘should I get medical attention section below’).
Causes
There are many ligaments, muscles and tendons that can get injured during a fall or wrench to the shoulder.
Should I get medical attention?
Please go to A+E or speak to your GP if you have any of the following symptoms:
- You cannot lift your arm away from your side
- Your joint feels deformed or out of place or your shoulder blade sticks out
- You are unable to put weight through your arm
- You developed large amounts of swelling immediately after your injury.
- Numbness or pins and needles in your arm/hand
Only continue to read if you have none of the above symptoms.
Should I be resting or moving?
Recent Injury - For the first 24 to 72 hours
- Try to rest your shoulder but avoid long spells of not moving at all.
- Try to move your shoulder gently for 30 seconds every hour when you are awake.
After 72 hours
- You should try to use your shoulder more
- Try and do whatever you would normally do and stay or return to work.
- Avoid sports or heavy lifting until you have less pain and good movement
- Avoid lifting with the elbow away from the body
Should I take pain killers?
- Pain killers can help you keep moving. However, it is important to discuss this with your GP, especially if you are taking other medication.
Should I use ice or heat?
- If you have recently injured or you have any swelling in the shoulder then wrap crushed ice or a bag of frozen peas in a damp towel and hold it for 10 to 15 minutes against the part that hurts. You can do this every two to three hours. Make sure you use a damp towel between the ice and your skin to avoid ice burns.
- Alternatively you could try gel packs, which do a similar job.
- Some people find that heat is more relaxing. This is not recommended if you have injured your shoulder within the last 7 days but if you have had a recent flare up of an old shoulder problem then you could use a hot water bottle or heat pad. Make sure it is not too hot and doesn’t directly touch your skin. You can use this for 10-15 minutes, three to four times a day.
What about work?
- You will recover faster and everybody will benefit if you can stay at or get back to work as early as possible. Do not worry if your shoulder still hurts, as you may only have to do light work at first. Speak to your manager or occupational health team about how to go about this. Try to stay active and keep moving gently.
What about sports?
- You should take time before returning to any sports after a shoulder injury.
- If you take part in sport too soon you could get injured again.
- You should have no swelling and be able to move your shoulder fully.
- You should have full or close to full strength and be able to take weight through your arm and lift normally.
- Remember to warm up and stretch before sports.
What actions can I take to improve my health?
Evidence tells us that making healthy lifestyle choices can have a big impact on influencing problems with your muscles and bones and can play a major role in your overall health. Some of the most effective areas to address are below:
Maintaining a healthy weight:
Link: www.nhs.uk/live-well/healthy-weight/
Increasing levels of physical activity
Link: www.nhs.uk/live-well/exercise/
Avoiding poor sleep patterns
Link: www.nhs.uk/live-well/sleep-and- tiredness/how-to-get-to-sleep/
Reducing alcohol consumption
Link: www.nhs.uk/live-well/alcohol- support/calculating-alcohol-units/
Stopping smoking
Link: www.nhs.uk/live-well/quit-smoking/
Maintaining a healthy mind
Link: www.nhs.uk/conditions/stress-anxiety-depression/
The good news is that you are able to influence lots of these by modifying your lifestyle. Therefore it is important that you consider addressing these areas alongside your current treatment.
You may wish to discuss any of these factors with your treating clinician who will be able to work with you and guide your long term management and support you to improve your wellbeing.
There will be information about the local services that exist within the waiting areas of the physiotherapy department and your treating clinician will be able to help signpost you to appropriate services.
The websites listed below give more information on local services available:
• Blackburn and Darwen - https://refreshbwd.com/
• East Lancashire - http://www.upandactive.co.uk/
Applications (Apps)
The ORCHA website will recommend useful and rated apps to support your wellbeing. https://www.orcha.co.uk/
If your symptoms fail to improve within 6 weeks with this regime you should contact your doctor for a physiotherapy referral.
