Stop It Before It Starts: Simple Tips to Help Prevent Shoulder Pain

If you’ve ever suffered a shoulder injury, then you know how debilitating it can be. Not only are you experiencing persistent pain, but most shoulder injuries also restrict the range of motion in the joint, making day-to-day tasks — from grabbing a cup off the high shelf to brushing your hair — feel nearly impossible.

At Expert Physio Plus, our multidisciplinary team will work with you to identify and address the underlying causes of your shoulder pain. We offer acute pain relief and can guide you through complete shoulder rehabilitation regardless of whether or not you require surgery — and often, you can resolve a shoulder injury without surgical intervention.

But that process can take a while, and we want to help you avoid shoulder injuries, too. While we do incorporate injury prevention information into our rehab programs, it’s never a bad time to start incorporating small changes into your routine that can help prevent shoulder pain.

If you’d like to learn more about how we help prevent and alleviate shoulder pain, call us to schedule an appointment today!

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Our Patients Get Great Results

“I had a fantastic experience at Expert Physio Plus. The team is highly professional, knowledgeable, and genuinely cares about my well-being. From the moment I walked in, I felt welcomed and comfortable. Mina took the time to listen to my concerns and thoroughly assess my condition, creating a personalized treatment plan that made a noticeable difference in my recovery. The facility is clean, well-equipped, and they always make sure you understand the exercises and techniques. I highly recommend Expert Physio Plus to anyone looking for top-notch physiotherapy care!” – Magy H.

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What Causes Shoulder Pain and Injury, Anyway?

Your shoulder is an incredibly complex ball-and-socket joint with several moving parts, including:

Three separate bones: the humerus (arm bone), scapula (shoulder blade), and clavicle (collarbone)
Cartilage that wraps and protects these bones from rubbing against each other
Three main ligaments that connect your shoulder’s bones
A collection of muscles and tendons known as the rotator cuff that wrap and support the shoulder joint
Bursae, which are small fluid-filled sacs that protect your tendons

Damaging any of these structures can lead to shoulder pain, weakness, and immobility. Some people injure their shoulders through sudden, acute injuries, especially if they’re active — a hard fall on the hockey rink could tear your rotator cuff or dislocate the arm bone out of your shoulder socket.

However, many shoulder injuries are actually overuse injuries, meaning the pain and immobility symptoms occur due to repeated micro-injuries in your shoulder’s tissue. Often, sports-related shoulder injuries are actually due to overuse, as repeated overhead motions (such as throwing a ball or certain swimming strokes) put stress on the shoulder joint, leading to symptoms.

Using improper form can also contribute to overuse injuries, as can having improper posture — a weak upper back strains your shoulder muscles, making them do more work than needed. Preventing shoulder pain is really about preventing these overuse injuries. By making small changes, you can keep your shoulders strong, healthy, and pain-free!

5 Ways You Can Help Prevent Shoulder Pain

Strengthen your upper body: Strong upper back and shoulder muscles are better able to provide the shoulder joint with the support and stability it needs, meaning you’ll be less likely to suffer an injury. Not sure how to get started? Our physiotherapists, athletic therapists, or personal trainers can help you find the right exercises for your needs.

Keep your mobility: We can show you simple range of motion exercises that will get the blood flowing to your joints, keeping them healthy. Reaching overhead, across your body, or behind your back are all basic stretches that can do wonders — just make sure you never force a movement!

Don’t forget to warm up first: Many popular recreational activities put you at risk for a shoulder injury, including swimming, pickleball, and tennis. It’s crucial that you warm up your shoulder before you dive in. Try some quick cardio paired with active shoulder stretches (like arm circles).

Maintain proper posture: Proper posture isn’t about standing up straight all the time; it’s about maintaining postural awareness and keeping your spine in alignment no matter what you’re doing. And if you have a sedentary job, move around regularly. Both habits will help keep your upper back and shoulder strong. If you need a bit more guidance, our chiropractors can help.

Pay attention to ergonomics: If your workspace isn’t shoulder-friendly, you might wind up with an overuse injury. Simple changes — like adjusting the height of your computer monitor or maintaining good posture when using hand tools — will reduce repetitive stress and lower your chances of developing shoulder pain.

Need A Little Help? We’ve Got You

The team at Expert Physio Plus includes physiotherapists, chiropractors, personal trainers, athletic therapists, and more. Together, we can help you both prevent and treat shoulder injuries. Whether you’re looking for a shoulder stretch and strengthen routine, postural corrections, or some simple ergonomic adjustments, we’re here for you. Call us today to get started!

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Recipe of the Month: Stuffed Peppers

Ingredients:

4 bell peppers (any color)
3/4 lb. lean, ground turkey
1/2 medium onion (chopped)
1/2 cup uncooked brown rice
14.5 oz. canned, no-salt-added, diced tomatoes
1 clove fresh, minced garlic (or 1 teaspoon garlic minced from jar)
1 tsp. reduced-sodium Italian seasoning (lowest sodium available)
1/4 tsp. crushed red pepper flakes (for spiciness), (optional)
8 oz. canned, no-salt-added tomato sauce

Instructions:

Preheat oven to 350 degrees. Cook rice to package instructions (omitting salt). While the rice is cooking, in skillet over medium heat, brown the turkey. Add the onion and cook for 3 minutes more (until onion becomes translucent).
Wash the bell peppers and remove the tops, seeds and membranes. Set peppers in a 9×9 baking dish or line them up in a loaf pan, so they stand upright.
In a medium mixing bowl, mix turkey, rice, tomato, garlic, Italian seasoning, and pepper. Spoon into each pepper. Spoon tomato sauce evenly over the top of the 4 peppers. Bake 1 hour in the oven, until peppers are tender.

Ergonomic Tips for Good Shoulder Health

Ergonomics is a field of study focused on optimizing the environments in which people work, ensuring a safe, happy, and productive workplace. Whether you work in an office or at a construction site, your job might contribute to your shoulder pain. Simple ergonomic adjustments can help minimize your risk of a shoulder injury.

If You Have an Office Job…

Adjust the height of your desk and chair to ensure your elbows are bent at a 90-degree angle.

Make sure your mouse is close enough to your keyboard that you don’t overreach to use it.
Adjust your monitor so the top is at or slightly below eye level.
Take frequent breaks throughout the day to get up, move around, and stretch.

If You Have a Manual Job…

Avoid bending your torso to pick up items (even if they aren’t heavy). Instead, use positioning devices (like a forklift) to bring the items right in front of you.

Avoid repeatedly lifting items above your head whenever possible, and remember to keep what you’re lifting close to your body.
Take regular breaks, especially if you’re performing repetitive movements.
Always warm up before starting your day!

Call Expert Physio Plus for Customized Tips

Want more personalized ergonomic advice from our multidisciplinary team? Call to schedule an appointment today!

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Stop It Before It Starts: Simple Tips to Help Prevent Shoulder Pain