Treatment and Prevention Tips

Have you hurt your shoulder with an improper brace while kayaking? Or did you tweak your shoulder while pole planting in the deep powder? Let Whitefish Physical, Occupational, & Speech Therapy and Flathead Performance Training help you begin treating your own shoulder and possibly prevent future shoulder injuries.

What have I injured?

The shoulder is a very complex joint and a wide range of injuries occur here. The most common acute injuries seen at SPORT Center are:

• Shoulder subluxations (partial dislocation)
• Rotator cuff strains
• Bicep, pectoral, or scapular muscle strains
• Shoulder bursitis

What is the difference between a sprain and a strain?

• Strains result from damage to a muscle or tendon and can be the result of a sudden force or from chronic overuse.

• Sprains result from damage to ligaments or the joint itself and can be the result of a sudden trauma.

Should I see a healthcare professional immediately?

Red flags that you should see a healthcare professional as soon as possible include but are not limited to:

• Obvious deformity
• Inability to move the shoulder (locked joint)
• Uncontrollable pain
• Uncontrollable bleeding

What can I do to treat my own shoulder?

Whether or not you decide to see a healthcare professional, you should immediately apply the principles of “P.R.I.C.E” This acronym stands for Protect, Rest, Ice, Compression, & Elevation:

• Protect: If the arm is hurting at rest or movement in most directions is painful, it is likely time for a sling. **Come borrow a sling from SPORT Center’s loan program**
• Rest: Avoid shoulder movement as much as possible. Avoid carrying any loads with that arm and do not sleep on the affected side.
• Ice: Begin icing immediately. Try at least 4-5 times/day for 10-15 minutes at a time. Allow for skin temperature to return to normal before icing again.
• Compression: Grab an ACE wrap and wrap your injured shoulder from bottom to top, applying greater pressure at the bottom than the top. Signs that you have it too tight include, but are not limited to: Feeling a “throbbing” sensation in your arm or fingers, your fingers turning blue or feeling very cold, and/or an increase in shoulder pain.

• Elevation: As much as possible, keep your arm elevated to assist in decreasing inflammation. The key is getting your hand higher than your heart. Remember, any time your hand is down, the swelling has only one way to go…down!

What "exercises" can I do for my shoulder while it is injured?

Following a shoulder injury, you want to be careful to avoid any painful movement. The following exercises are intended to minimize stiffness, control swelling, and prevent any future alignment problems. Stop immediately if painful.

Arm circles:

• Place your unaffected hand on a counter top or table. With all the weight on this hand, let the injured arm relax. Using your body weight, create small circles at the affected shoulder. You can move clockwise and counter-clockwise. The key is using your body weight rather than the muscles in the shoulder to produce movement. This can be done periodically throughout the day.

Scapular Squeezes:

• A key to shoulder health is the shoulder blade. To avoid developing poor shoulder alignment and to place the shoulder joint in the best position for healing, you should lightly squeeze the shoulder blades together at all times. As an exercise, you can squeeze the blades together with more intensity and then relax. Try doing 2 sets of 10-15 repetitions several times per day.
  

Finger Wall Walks:

• Start with your hand on the wall below shoulder level. Using your finger tips, slowly “walk” your hand up the wall from low to high. Go slowly and respect your pain. Stop immediately if painful.

How can I prevent shoulder pain and injuries?

• Keeping the shoulder girdle in the correct biomechanical position is the key to the success of your shoulder joint. At SPORT Center, our staff is trained to look closely at the shoulder joint itself, as well as, the shoulder blade. Our approach to shoulder health includes:
• Rotator cuff stabilization
• Scapular positioning
• Scapular mechanics
• Scapular strengthening

For specific injury-prevention techniques, access the SPORT Tip.