Stop It Before It Starts:

Simple Tips to Prevent Shoulder Pain

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 Trinity Rehab, 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 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!

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Don’t Let Your Insurance Benefits Go to Waste!

As the year winds down, now is the perfect time to take full advantage of your insurance benefits before they reset. If you’ve been putting off physical therapy, now’s the time to act!

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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
  • The 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 their rotator cuff or dislocate the arm bone out of their 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, such as 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!

Patient Success Story

“I went to Trinity Rehab after breaking my wrist and losing a lot of movement. The team was so caring, patient, and knowledgeable. They really helped me regain my strength and flexibility, and I’m so grateful for their support throughout my recovery. Highly recommend!” – S.M.

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Exercise Of The Month

Prone Shoulder Stretch

Start by lying facedown on a table. Place a rolled towel under your forehead. Hold the dumbbell in one hand. Position yourself so that the arm holding the dumbbell is hanging off the table. Move your shoulder that is hanging off the table upwards slightly so that your shoulders are in line with each other. Keeping your arm straight during the movement, raise the dumbbell straight back so that at the top of the movement, your arm is parallel with your body. Lower the dumbbell back to the starting position with control.

3 Sets, 10 Reps. (Materials needed: towel, dumbbell)

5 Ways You Can Help Prevent Shoulder Pain

Need A Little Help? We’ve Got You

The Trinity Rehab 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 here for you. Call us today to get started!

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Ergonomic Tips for Good Shoulder Health

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. At Trinity Rehab, our team evaluates not just your shoulder joint but the entire movement system, including your spine. Our certified McKenzie therapists take a targeted approach to identifying and resolving symptoms!

Call Trinity Rehab for Personalized Support

Want to reduce stress on your shoulders throughout the day? Our physical therapists offer personalized ergonomic evaluations and movement strategies to help you feel and function better. Call today to schedule your visit.

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Recipe of the Month: French Onion Soup

Ingredients:

  • 6 tablespoons extra-virgin olive oil
  • 3 pounds medium yellow onions, halved and thinly sliced
  • ¾ teaspoon sea salt
  • 1½ tablespoons balsamic vinegar
  • 1½ tablespoons tamari
  • 1½ tablespoons fresh thyme leaves
  • 3 garlic cloves, minced
  • 3 tablespoons all-purpose white flour
  • 1 cup dry white wine
  • 6 cups vegetable broth
  • Freshly ground black pepper
  • Baguette slices
  • Gruyère cheese, aged cheddar, and/or Parmesan cheese
  • Fresh thyme
  • Pinch of red pepper flakes, optional

Instructions:

  1. Heat the oil in a large pot or Dutch oven over medium heat. Add the onions, salt, and several grinds of pepper and toss to combine. Reduce the heat to low and cook for about 40 minutes, stirring every few minutes, or until the onions are very soft. Increase the heat to medium and cook 15 to 20 more minutes, stirring often, until golden brown.
  2. Add the vinegar, tamari, thyme, and garlic and stir. Sprinkle the flour on the onions, stir, and cook for 2 minutes. Stir in the wine and cook 2 minutes, or until evaporated. Add the broth and simmer over medium heat for 30 minutes.
  3. Preheat the oven to 450°F and line a baking sheet with parchment paper. Place the baguette slices, topped with cheese, on the baking sheet and bake until the slices are toasted and the cheese is melted, 8 to 10 minutes.
  4. Ladle the soup into ramekins or bowls and top each with a toasted baguette piece, fresh thyme, and a pinch of red pepper flakes, if desired.
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