Shoulder injuries can be frustrating and painful. Whether it is a tear, sprain, or strain, the road to recovery often feels long. Yet, with the right approach, you can regain full function and strength in your shoulder.
 

Rest and Protect Your Shoulder

The first step in healing any shoulder injury is rest. You need to give your body time to heal. This does not mean you should stop using your shoulder altogether, but avoid activities that can cause further strain. It is important to limit movements that can worsen the injury.

Using a sling or brace can help protect your shoulder during this time. This will prevent further damage to the shoulder and prevent unnecessary strain.
 

Apply Ice to Reduce Swelling

Swelling and inflammation are common after a shoulder injury. Applying ice to the area will reduce these symptoms. Wrap an ice pack in a towel and use it for about 15-20 minutes every few hours. When you do this correctly, the inflammation and the pain will die down.

Remember, do not apply ice directly to your skin. Always use a barrier to avoid frostbite.
 

Take Pain Relievers As Directed

For pain relief, over-the-counter medications will help. These medicines reduce both pain and swelling.

If your pain is severe, a doctor might prescribe stronger pain relievers or anti-inflammatory drugs. Do not rely too much on medication, as it can mask the pain without addressing the underlying problem.
 

Start Gentle Stretches and Exercises

Once the pain begins to subside, begin gentle stretching and strengthening exercises. Start slowly with movements that do not cause discomfort. These will help restore flexibility and prevent shoulder stiffness.
 

Gradually Increase Activity

Increase your activity level gradually as the shoulder heals. Do not push yourself too hard, just slowly return to your routine daily tasks. Begin with simple activities and gradually progress to more strenuous ones as your shoulder gains strength.

Be patient during this phase. Rushing into intense activities too soon can lead to re-injury or delayed recovery. Take your time to let your shoulder regain its full strength.
 

Physical Therapy

Physical therapy is necessary for shoulder injury recovery. Tailored exercises that target the specific needs of your shoulder will help with recovery. A professional in this field will teach you techniques to increase mobility, strengthen muscles, and prevent further injury.

Physical therapy typically lasts from a few weeks to a few months, depending on the severity of the injury.
 

Know When to Seek Professional Help

When you experience a limited range of motion and/or persistent pain, you clearly need to seek professional help. A doctor or orthopedic specialist can assess the extent of the damage and recommend further treatment.

In some cases, more advanced treatments may be necessary.
 

Preventing Future Shoulder Injuries

Strengthening the shoulder muscles is important to preventing future injury. Begin doing exercises that target the rotator cuff, a key muscle group in shoulder stability.

Warming up properly before physical activity and cooling down afterward will also reduce the risk of strain. Be mindful of posture throughout your daily activities, as poor posture can lead to shoulder stress over time.

For more on recovering from a shoulder injury, visit NYC Empire PT at our office in New York, New York. Call (718) 608-7645 to book an appointment today.

https://www.mayoclinic.org/diseases-conditions/rotator-cuff-injury/diagnosis-treatment/drc-20350231

https://www.health.harvard.edu/pain/ouch-shoulder-pain-and-how-to-treat-it