How to rehab a shoulder injury

Suffering from a shoulder injury or chronic shoulder pain can cause considerable disruption to your movement and impact your daily life. Even simple tasks, such as reaching for an object or lifting can become a challenge.

As with any type of injury, rehabilitation is one of the most integral parts of the recovery process. In this guide, we’ll look at some causes of shoulder pain and treatments available.

If you have been experiencing persistent pain, we can provide treatment options for shoulder pain to improve your mobility and recovery.

Symptoms of shoulder pain?

It’s common to feel some soreness in your shoulder muscles, especially after a workout or if you’ve been carrying or lifting heavy objects. However, chronic pain could indicate a more serious underlying issue.

Some indications of a shoulder injury can include:

• Swelling, bruising, or tenderness around the shoulder area
• Pain that lasts for more than 2 to 4 weeks
• Being unable to move your arm normally due to stiffness or pain
• Feeling like your shoulder could pop out of the socket
• Your shoulder isn’t strong enough to do things you normally do
• Feeling pain or discomfort when lifting your arm overhead or reaching behind your back

Causes of shoulder pain

Under normal circumstances, your shoulder should have a full range of motion, and any restrictions or pain can be signs of injury. Often shoulder pain can be a result of injuries such as:

• Rotator cuff injuries, which are caused by a tear or strain in the group of muscles and tendons that stabilise your shoulder joint. This is often one of the more common causes of shoulder pain, and people usually recover within six weeks of physiotherapy.
• Shoulder impingement, where the tendons of the rotator cuff become painful and inflamed due to things such as repetitive overhead activities or poor posture. Pain can start suddenly or gradually, especially when you lift your arm above your head. Recovery usually takes a few weeks or months, though severe cases may take longer.
• Shoulder bursitis, which is caused by inflammation in the bursa (a small fluid-filled sac) in your shoulder joint. The pain often feels worse whenever you move your arm or shoulder as the friction between the bones and soft tissues increases. Symptoms usually go away within a few weeks of rest and taking anti-inflammatories.
• Frozen shoulder, also known as ‘adhesive capsulitis’, develops gradually and can be triggered by injury, surgery, or if you have diabetes. It occurs when the tissue around your shoulder joint becomes tight and shrinks, causing pain. It could last for months, sometimes years, depending on the severity.
• Dislocated shoulder, which can occur when the bone in your upper arm pops out of the shoulder socket. Your arm will need to be put back into place by a doctor, who will rotate it back into position. Some initial symptoms can include severe pain, swelling, or being unable to move your arm. Recovery usually takes up to 12-16 weeks.
• Osteoarthritis is another potential cause of shoulder pain, particularly in older adults. This occurs when the cartilage that cushions the bones wears down over time, causing pain and stiffness which can last for months, if not years. There is no cure for osteoarthritis, but the pain can be managed through simple measures such as regular exercise, weight loss and medication.

What to do after a shoulder injury

Different conditions will have different treatments and rehab guidelines so it’s best to see a physio so they can accurately diagnose your injury. 

Before you recive any kind of treatment It’s essential to avoid certain actions that could aggravate your pain or delay healing. Here are some tips to manage your pain:

• Don’t ignore your pain: If you’re experiencing persistent pain, don’t just push through it, this can lead to further injury and a longer recovery.
• Avoid heavy lifting: Do not attempt to lift any heavy objects or activities as it could worsen your condition and discomfort.
• Rest: Give your shoulder time to heal, that means limiting movements that might strain the shoulder joint. If you’re in serious pain and cannot move using a sling to immobilize the shoulder if necessary.
• Gentle stretching: Once you notice that the pain has subsided, begin gentle stretching exercises, gradually increasing the range of motion as your tolerance improves.
• Use ice therapy: Apply an ice pack on your shoulder to help reduce inflammation and pain. Aim for 10-20 minutes of icing several times a day, especially after activities that cause you pain.

How long does a shoulder injury take to heal?

Healing times can vary significantly on the type of shoulder injury you have as well as the severity of the injury. Soft tissue injuries like rotator cuff tears or shoulder bursitis may heal within a few weeks to a few months with appropriate treatment, including physiotherapy and rest.

More severe injuries, such as a dislocated shoulder or frozen shoulder, can take longer — anywhere from several weeks to many months or even years, depending on the circumstances.

How to treat a shoulder injury

When it comes to rehab for a shoulder injury, there are two important goals:

• Improving strength through targeted exercises so that your muscles and tendons can support the shoulder joint effectively.
• Restoring mobility through stretching and range-of-motion exercises to ensure that you regain full function and movement in your shoulder.

We offer a range of services to help you achieve these goals, including:

Physio & sports therapy

Our trained physical therapists use tailored exercise programs and hands-on treatment focused on reducing pain and improving mobility. Treatment can incorporate strengthening exercises, stretching routines, and manual therapy techniques to prevent further injury.

With our treatment, you’ll always have access to modern and well-equipped facilities along with a range of advanced technology and treatment options. This can include shockwave therapy, movement assessment tools, and acupuncture, all designed to help you recover from your shoulder injury as quickly as possible.

Learn more about our physio & sports therapy treatment

Rehabilitation programmes

If you’re recovering from a shoulder injury, our personalised rehab programs can help you regain confidence in a supportive environment. After an initial 1:1 appointment, we’ll understand how your injury affects your daily life and tailor a program that fits your specific needs.

Through our rehab classes uou can improve your strength and mobility with the guidance of experienced professionals and get back to doing the things you love!

Learn more about rehabilitation at Hatt’s

Massage and manual therapy

We use massage and manual therapy to target and reduce stiffness and tension in your shoulder area. Our therapists can use techniques such as myofascial release and deep tissue massage in order to alleviate pain. These therapies can be particularly beneficial for conditions like frozen shoulder and osteoarthritis, where muscle tightness and joint stiffness are recurrent issues.

Learn more about our massage and manual therapy treatment

Start improving your health and movement today with our dedicated treatment services. Early morning and evening appointments are available across our clinics in Devizes, Marlborough and Frome to work around your schedule. Book your appointment online today!

If you would like to learn more about our services and prices, please get in touch at enquiries@hattclinic.co.uk, or please call our patient services team on 01380 730473.