Shoulder injuries are quite common nowadays due to office work and the fact that we spend a lot of our time seated. Often, shoulder issues develop from poor posture. When we stand or sit with a rounded back, our shoulders roll forward. We see it a lot here at Be Well Physio.
The shoulder is a complex network of tendons and ligaments all surrounding a ball and socket joint, so when the shoulders are pushed forward, a lot of grinding and friction can occur.
How To Prevent A Shoulder Injury
Preventing a shoulder injury has a lot to do with fixing your posture in your day-to-day life and when you exercise. If you pay attention to your posture and correct it, this frees the shoulder joint and helps to prevent injury.
There are physio exercises for shoulders that you can do if your pain persists. Before seeking physiotherapy, wait a few days to see if the injury goes away on its own. If swelling or bruising occurs, carry out the RICE (rest, ice, compression, elevation) method for the first 24 – 72 hrs.
Deliberate cold exposure has also been shown to aid recovery and assist in pain management. This video by Andrew Huberman explains how safe cold exposure has powerful effects on our mind and body, enabling us to prevent injury and heal quicker when injury occurs.
At Be Well Physio we advocate wholeheartedly for cold exposure therapy and offer cryotherapy at our Dublin location. If you have any questions or wish to book your first cold exposure session then we’re here to help.
Physiotherapy for Shoulder Injuries
If the pain continues after 72 hours it is then wise to book a physiotherapy appointment. During the assessment, we will conduct a detailed physical examination of the affected area, tailoring the session accordingly.
It is also important to disclose as much information about your daily activities as possible. Your workout habits, occupation, and hobbies will say a lot about your body and how we can best protect it going forward.
After your first session, it is likely that we will prescribe shoulder injury exercises for you to do at home. Sometimes we find that clients are reluctant to carry out the routine at home but it is vital should you wish to bring your shoulder back to full strength and mobility.
We want you to continue strengthening all areas of the shoulder, giving the joint as much support as possible. Posture training exercises will be essential also.
Weight Training With A Shoulder Injury
Establishing if you can weight train with your type of injury is the first port of call. Generally, if you can train without triggering the affected area you’re good to go – but do so cautiously. The safest piece of advice is to avoid any overhead lifts i.e. no shoulder pressing until your shoulder is back to 100% health.
Depending on the injury, weight training can strengthen your shoulder joints to prevent it from happening in the future. Again, posture work is vital here as well as not pushing yourself beyond your shoulder’s capabilities too soon.
If you are suffering from a new or persistent shoulder injury reach out to us and we’ll get you on a path free from pain. Our bodies are complex machines so it’s important to maintain them and seek help when they need an extra bit of care.
Have any questions? Just get in touch.