A shoulder pain may be caused by spurs Bones, cartilage and tendon pulls, weak muscles or tendon bursitis, according to Duke Health. Keeping your shoulders strong and mobile, you can manage your pain. When you feel the onset of shoulder pain, it is important that you have the correct tactics to fix it as soon as possible.
Rest for at least 48 hours. The National Institute of Arthritis and Musculoskeletal and Skin Diseases recommends giving your shoulders at least 48 hours of complete rest. This ensures that you do not worsen the muscles or joints and cause more damage.
Apply ice to the affected area, either by wrapping it in a bag or with frozen vegetables in a towel, and hold it in place or use a specially designed bag. Apply light pressure 15 to 20 minutes before taking a break. A non-steroidal anti-inflammatory can help relieve pain and reduce inflammation, according to FamilyDoctor. org.
Visit your doctor. If the pain does not subside after 48 hours or gets worse, make an appointment with your doctor. This pain could be caused by something more serious, and require medical attention.
Strengthening the shoulder
Implement exercises in your training plan to help strengthen the shoulder and muscle joints, and prevent further injuries. This should only be done after a consultation with your doctor and once you are healthy so that the exercise does not worsen the injury.
Double the amount of stretching and pushing exercises. Stretching exercises include any type of rowing movement, such as dumbbells, cables, push-ups or rowing machines, bars and shoulder prey. Push-up exercises include lessons, backgrounds, chest and shoulder dams. Doing too much pushing and not stretching can cause imbalance in the shoulder and increase the risk of injury, says coach Eric Cressey in "Maximum Strength." For each push exercise, perform two stretch.
Attach a resistance band to a vertical structure and stand to the right of it in a lateral position. Hold the band with your right hand directly in front of your midsection and with your elbow placed on your side. Pull the rubber to your right side as much as you can. Use a slow and controlled rhythm and perform 10 to 15 repetitions, then stand on the other side and do the same on the left. This strengthens your rotator cuffs that support the shoulder. Add three sets after each weight training.
Muscle pain can be caused by a tissue breakdown, so do not worry if both shoulders are sore for a few days when you return to the gym after a break or when you change to a new routine.
Always consult a professional doctor when you injure a muscle or joint and do not try to heal yourself.