What to Do for Shoulder Joint Pain?

A person's shoulder joint is located between the humerus bone (upper arm) and acromiom bone of the scapula (shoulder blade). The shoulder bones are attached by ligaments. Four separate muscles converge at the main shoulder joint to form the rotator cuff. Shoulder joint pain can be caused by an irritation or tendinitis in the rotator cuff, strained ligaments or even certain arthritic conditions. The best treatment for shoulder joint pain is rest, ice, heat, medication and exercise.

Rest, Ice & Heat

• When you have shoulder joint pain, it is best to refrain from any physical activity for awhile. This prevents any further injury to your shoulder. During the first 48 hours, you should apply ice at 20-minute intervals throughout the day. Ice causes vasoconstriction (narrowing of blood vessels), which controls shoulder joint inflammation and pain by limiting the amount of blood and lymph flow to the area. Ice should be compressed directly against your source of pain, using ice packs or a comparable treatment. Once the initial swelling has subsided, heat (i.e., heating pads) can be used to promote blood flow (with its healing properties) to the affected area.

Medication

• Anti-inflammatory medications such as naproxen and ibuprofen can be used to reduce shoulder joint inflammation and pain. These medications are Cox- 2 inhibitors, which control Cox-2 enzyme and prostaglandin (chemicals) production, the body's natural inflammatory response to joint irritation or injuries. For more severe symptoms, a doctor may prescribe oral steroids or a cortisone shot.

Massage

• According to Thestretchhandbook.com site, the most widely visited site for stretching and sports injury information, massage is the best way to stimulate blood flow to the shoulder joint, bringing with it the oxygen and nutrients needed for healing. Massage also reduces scar tissue in muscles, tendons and joints. You can either massage your own shoulder or have someone massage it for you. It is best if your muscles are relaxed when you are massaging it.

Exercise

• Stretching exercises are also important for increasing blood flow and maintaining flexibility in shoulder joints. The following exercises can help stretch rotator cuff muscles and ligaments in the shoulder joint:

  Place your hands behind your back and clasp them together. Hold this position for 15 to 20 seconds then repeat three or four times.

  Grab your right elbow with your left arm and pull it toward your chest. Hold that position for 15 to 20 seconds, then repeat the movement with your other arm. Do three or four repetitions of this exercise.

  Bend over at the waist and let your sore shoulder hang loosely. Start swinging it in a circular motion. Start with 30 seconds and eventually try to work your way up to five minutes. This exercise is highly effective in relaxing your shoulder and alleviating joint pain in that area.