Lifting, Reaching, Hurting: What’s Behind Your Shoulder Pain?
Shoulder pain can make a long day at work even harder. Whether you’re lifting boxes, running a cash register, or using gardening tools, your shoulders can take on a lot of stress. Two common causes of pain are rotator cuff injuries and shoulder strain. While they may seem similar at first, they are distinct problems that require distinct treatment approaches.
At Prairie Rehabilitation, we want to help you get back to feeling better as quickly as possible, and that starts with ensuring you understand your injury. Let’s take a closer look at these two different types of shoulder pain.
A Quick Look at How Your Shoulder Works
Your shoulder is a ball-and-socket joint. The “ball” is the top of your upper arm bone, and sits against a shallow “socket” within your shoulder blade, like a golf ball on a tee. This design allows for a wide range of motion, but it also means the shoulder relies heavily on muscles and tendons for support.
One of the key structures in the shoulder joint is the rotator cuff, a group of small muscles and tendons that keep the joint stable and help you lift and rotate your arm. They work alongside the large muscles in your chest and back that provide power for lifting, carrying, and pushing. Finally, several additional tissues connect and support all the structures in your shoulder, helping everything move together smoothly.
Because so many parts of the shoulder have to work together, it’s easy to develop an injury in the area.
Exploring Rotator Cuff Pain
The rotator cuff is one of the more easily damaged shoulder structures. Pain here can stem from:
- Repetitive overhead work, like painting, construction, or warehouse stocking
- Lifting heavy objects away from your body
- Age-related wear and tear
- Sudden overload, like catching a falling object
It’s important to seek treatment for a rotator cuff injury, as it can worsen if left untreated. What starts as minor damage can worsen into a larger tear, leading to long-term weakness or loss of motion.
What Are Some Signs of Rotator Cuff Issues?
- Deep, aching pain inside the shoulder
- Painful arc of movement, specifically when your arm is between waist and shoulder height or behind your back
- Weakness when lifting your arm
- Trouble sleeping on that side
How Does Prairie Rehabilitation Treat Rotator Cuff Pain?
- Hands-on manual therapy techniques to improve joint movement and reduce pain
- Targeted strengthening of the rotator cuff and shoulder blade muscles to help improve stability and reduce strain
- Posture and movement training to ensure you’re lifting and reaching without stressing the rotator cuff
- Progressive loading to gradually build strength so tissues can handle work demands
Exploring Shoulder Strains
A shoulder strain occurs when any muscle or tendon in the shoulder structure is stretched too far or partially torn. This usually affects larger muscles, such as the deltoid (the muscle on the outside of your shoulder), as well as the surrounding tissues.
Shoulder strains usually result from:
- Lifting something too heavy
- Sudden pulling or jerking motions
- Poor lifting form
- Overuse without enough rest
Shoulder strains often improve with proper rest and gradual return to activity. However, if you go back too soon, they can linger, which is why it’s useful to have Prairie Rehabilitation guide you through the process.
What Are Some Signs of a Shoulder Strain?
- Sharp or sore pain in the outer shoulder
- Pain right after lifting or activity
- Tightness or muscle spasm
- Pain that improves with rest over a few days
How Does Prairie Rehabilitation Treat Shoulder Strains?
- Pain-relief techniques, such as heat, ice, or electrical stimulation
- Short-term activity modification to reduce stress on the injured tissue
- Gentle mobility exercises to prevent stiffness and promote healing
- Gradual strengthening of muscle function without overload
Exercise of the Month
DUMBBELL FRONT RAISE
Stand tall with a dumbbell in each hand, arms resting in front of your thighs and palms facing your body. Keeping your arms straight (but not locked), slowly raise both arms in front of you to shoulder height. Pause briefly, then lower back down with control.
3 Sets, 10 Reps. (Materials needed: dumbbells)
Don’t Wait Until Pain Gets Worse To Seek Care
Shoulder pain can start small and turn into a bigger problem fast, especially if you work a physical job. Fortunately, physical therapy is generally enough to resolve both rotator cuff pain and shoulder strain, especially if you start early enough.
At Prairie Rehabilitation, our team will work closely with you to develop a care plan that focuses on your goals, whether that’s getting back to work, lifting without pain, or sleeping through the night.
Schedule an appointment today to get your shoulder evaluated and start moving better again.
Physical therapy for the feet was truly a great experience with the gang at Prairie Rehab. Within the first couple of sessions, I was feeling less pain, and with each following appointment, it only continued to get better. Thank you, Joe, Shelly W., & Jeff for making this experience so worth it, and helping me get my days at work to be even more enjoyable again because I’m pain-free on my feet all day! Much appreciated!
