Symptoms of shoulder tendonitis include pain, frustrating, and interference with basic daily activities.There are ways to manage it.Try to keep your shoulder still because it's caused by repetitive motions.Take over-the-counter medication to relieve pain.If you consult your doctor before stretching, you can prevent further injury.Ask your doctor if you should see a physical therapist, get a cortisone shot, or any other treatment for your pain.
Step 1: Don't use your shoulder as much as possible.
Do not do any activities that will cause your shoulder to get worse for a few days.If you're still having trouble moving your shoulder after a few days, contact your doctor.If you have to use the affected arm in the first few days, try to keep your shoulder immobile.You don't have to reach up to grab objects if you keep them close by.If you have to use a fork with an affected arm, you should bend your elbow to bring the utensil to your mouth.As you move your forearm, try not to raise or twist your shoulder.Don't lift heavy objects, use the affected arm to bring your phone to your ear, or do any other activities that involve moving your sore shoulder.
Step 2: Ice can be applied 3 to 4 times a day.
Ice your shoulder after activities that make it worse.If you want to apply ice directly to your skin, wrap it in a clean towel.Continue icing until you feel better.
Step 3: Take hot showers to relax.
It's possible that heat increases blood flow and makes you feel more comfortable.Try applying a warm compress or heating pad at least 2 or 3 times a day.The best time to have ice is for the first 3 days.Inflammation can be worsened by heat, but it relaxes muscles and heals.The option that provides the most relief is the one that some people respond better to.
Step 4: Good posture is maintained when standing, sitting, and sleeping.
Try to keep your shoulders, head, neck, and back in proper alignment.Hold your head up straight when you sit and stand.It's best to sleep on your back or unaffected side.Poor posture and sleeping on a bad shoulder can cause the joint to be out of alignment.
Step 5: It's a good idea to take an over-the-counter pain relief.
Aspirin or Ibuprofen can be used to manage pain and inflammation.Take your medication according to the instructions on the bottle.If you take an NSAID for more than a few days, you should tell your doctor.If you're relying on pain relief, it's a sign you need other treatment options.
Step 6: If you have an injury, you should consult a doctor or physical therapist.
Stretching can help strengthen your body.Before starting a stretching routine, it is advisable to seek advice from a medical professional.Stretching before you are ready can lead to injury.A doctor or physical therapist can show how to perform stretches.
Step 7: Don't try to go beyond your limits.
When you can move your shoulder without pain, begin stretching.Hold the position when you feel like stretching.Gradually increasing your range of motion is the goal of stretching.If you can only raise your shoulder slightly, don't try to push through pain.
Step 8: Before stretching, warm up for at least 5 to 10 minutes.
You can walk briskly or jog lightly.Getting your blood pumping will help loosen your muscles.
Step 9: For 10 to 15 seconds, stretch your arm across your body.
Bring your elbow as close to the opposite shoulder as possible, by raising the affected arm across your chest.Pull the elbow with your opposite hand to increase the stretch.Do 5 to 10 reps after holding the stretch for 10 to 15 seconds.Only raise your arm as much as you can.If you cannot reach across your chest, don't get discouraged.With time, your range of motion will improve.
Step 10: For 10 to 15 seconds, raise your arms above your head.
You should raise both arms above your head.Make your fingers interlock with the backs of your hands by extending your elbows.Hold the stretch for 10 to 15 seconds, lower your arms, then do a total of 5 to 10 reps.If you can't extend your arms straight above your head, raise them as high as possible.
Step 11: Behind the back stretches, do 5 to 10.
You can hold a towel or stick with your unaffected hand.Bring the hand of your affected arm behind your back to the hip with your elbow bent at a 90 degree angle.Put your unaffected hand behind your head and grab the towel or stick with both hands.Pull the towel or stick upward with your unaffected arm until you feel a stretch in the opposite shoulder.Do 5 to 10 reps and hold the stretch for 10 to 15 seconds.Don't use a towel or stick if you cannot bring your hand to the opposite hip.You can reach toward your hip as far as you want.
Step 12: Lean into a corner.
Stand with your feet shoulder width apart.To raise your shoulder level with your palms facing forward, bend your elbows at 90 degree angles and extend them to your sides.Place your forearms on each wall so they support your weight, and lean toward the corner until you feel a comfortable stretch in your shoulders.To lean with your arms spread wide, stand far enough from the corner.From left to right, your elbow should form a horizontal line.Do 5 to 10 reps and hold the stretch for 10 to 15 seconds.Before using the corner to increase the stretch, you need to practice raising your elbow to shoulder height.
Step 13: If you continue to experience pain, you should see your doctor.
If your pain doesn't improve after a few days, you should have a physical exam.They might order an exam to see if your condition has worsened.Tell your doctor when the pain started, how much pain you are in, what activities you have been doing, and what medications you've taken.
Step 14: Refer a patient to a physical therapist.
The physical therapist will help restore your mobility by stretching and moving your arm.They will guide you through stretches and exercises to strengthen your body.The physical therapist will tell you which stretches will help your shoulder.They will teach you how to stretch and exercise at home.
Step 15: Talk to your doctor about the injection.
If over-the-counter pain remedies don't work, your doctor might give you a shot of a steroid.They will numb the area before the injection.You have to avoid vigorous activity for 2 weeks after receiving the injection.If you need to stop taking blood thinners or make changes to your diet, ask your doctor.A sports medicine or orthopedic surgeon can refer you to a primary care physician for a cortisone injection.
Step 16: If necessary, discuss surgical repair.
If your tendonitis has progressed to a full tear, you may need to have surgery to repair the joint or remove damaged tissue.Recovering from surgery takes 1 to 6 months, and most people go home after 4 hours.You will need to wear a sling for at least a week after surgery.You should see a physical therapist for a few months after surgery.You might not regain full strength after surgery, but it will relieve your pain.