Shoulder Pain
10% of VIDA users have shoulder pain, making it the third most common area of pain.
Shoulder pain can affect anyone, regardless of whether you're a tennis player or working at a desk all day. Living with shoulder pain can be challenging, but you are not alone. This article will help you understand shoulder pain better, explore possible reasons for the discomfort and provide practical steps to manage and prevent it.
Did you know?
In younger people, shoulder pain often stems from accidents or injuries. As you age, your shoulder joint and rotator cuff tendon undergo natural wear and tear. Over time, this can evolve into persistent discomfort and pain.
How your shoulder works
Your shoulder joint, also known as the glenohumeral joint, is a highly complex and versatile structure that plays a crucial role in enabling a wide range of arm movements. It consists of three main bones: the humerus (upper arm bone), scapula (shoulder blade) and clavicle (collarbone).
The head of the humerus fits into a shallow socket in the shoulder blade called the glenoid fossa, forming the primary ball-and-socket articulation. To enhance joint stability, the shoulder is reinforced by a group of ligaments, tendons and muscles. The rotator cuff, composed of four muscles (supraspinatus, infraspinatus, teres minor and subscapularis), encircles the joint, providing essential support and control during arm movements. Additionally, the acromioclavicular joint connects the acromion process of your shoulder blade to your collarbone, further contributing to your shoulder's stability.
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Your shoulder joint's intricate structure allows for an extensive range of motion, facilitating activities like lifting, reaching, throwing and hugging. However, this increased mobility also makes your shoulder susceptible to injuries and dislocations, so it’s important to take proper care of the joint.
Did you know?
The collarbone, also called the clavicle, is a unique long bone about 6 inches (15 cm) long, and it's the only bone in the body positioned horizontally.
What to do and not do?
When experiencing shoulder pain, try using ice and heat, stretching, and, most importantly, maintaining good posture with your shoulders down.
Avoid activities that may intensify your pain and refrain from prolonged periods of bed rest or sitting with poor posture, as these can exacerbate your symptoms.
Things to do
Things to avoid
Common causes of
shoulder pain
Shoulder pain can result from various conditions, including muscle strain, ligament sprain and instability, tendinitis, degeneration, frozen shoulder and fracture, among others. You can explore the common causes in detail here.
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Did you know?
The shoulder is the most flexible joint in the body. It can move up, down, rotate in, and rotate out in all directions. However, because it's so mobile, it's also less stable, which makes it more prone to injuries like dislocation.
Recovery, prevention, &
duration of pain
To manage shoulder pain, suitable exercises, rest and lifestyle adjustments are crucial. Your VIDA Pain Coach program offers various exercises tailored for recovery and prevention, but it's essential to consult a healthcare professional before beginning any new exercise routine.
The duration of shoulder pain can vary significantly; mild cases like muscle strain might improve within days or weeks, whereas the effects of more severe cases such as fractures, dislocations or chronic conditions such as degeneration, could last for several weeks, months or years. Adopting a healthy lifestyle, with adequate sleep, a balanced diet and stress management also plays a pivotal role in shoulder pain recovery and prevention.
Knowing when to seek help
While some shoulder pain can be managed at home, if you suffer from severe pain, numbness in your arms, or inability to move your shoulder, you should seek immediate medical attention. Persistent pain, even if not severe, also warrants a check-up.