There are a variety of reasons that the shoulder muscles can become sore.After a few days, shoulder pain usually goes away.There are a variety of home-care techniques and stretches that can be used to ease shoulder pain.In more severe cases, a doctor can provide you with medication and other treatment options.
Step 1: You should rest the shoulder for 48 hours after you hurt it.
Rest is needed to recover and repair damaged tissues.For the first day or two, avoid overexerting yourself or putting unnecessary stress on your shoulder muscles.If you use repetitive movements while resting, avoid lifting heavy objects.It will help reduce inflammation in your shoulder.Mobilization of the joints and muscles is important to promote good blood circulation, so excessive rest is not advisable.Don't rest for more than 48 hours.
Step 2: The shoulder should be elevated for 48 hours to reduce inflammation.
If you have an injured shoulder, use pillows or a cushion behind your upper back.The effects of gravity help to pull down excessive fluid and blood that are lodged in a certain area, thus promoting proper circulation.If you are lying in bed, raise your back at a 45 degree angle.
Step 3: Cold packs should be applied to the shoulder in the first 24 to 48 hours.
Repeatedly, apply the cold pack for 15-20 minutes at a time.Before applying the cold pack to your shoulder, Wrap it in a towel or cloth.Cold temperatures cause the blood vessels to narrow, which can cause inflammation in the shoulder.Further damage to the shoulder can be prevented if inflammation is minimized.Cold packs only work for the first 24 to 48 hours after an injury.
Step 4: After 48 hours, use heat packs on the shoulder.
After applying cold packs, the next step is to apply warm packs to promote muscle relaxation.Apply the warm pack for 15-20 minutes at a time and repeat it 3-4 times a day.Warm temperatures dilate blood vessels and improve blood circulation to the shoulder.The warm packs can burn your skin if they are too hot.
Step 5: It is recommended that you massage the shoulder.
Move your fingers in a circular motion while applying minimal to moderate pressure on the affected muscle.If your injury is hard to reach, have a friend or family member massage the muscle for you.If you can't get someone to massage your shoulder, place a tennis ball inside a sock and push it up against a wall.If you want to massage your muscles, move up and down while pressing the ball against the wall.It can be done several times a day.A professional massage therapist can help you with your shoulder pain.
Step 6: Pull your arm across your chest.
Hold your arm out in front of you and place the other hand under your elbow.Pull your arm towards the other shoulder.Relax your arm by holding this position for 30-60 seconds.For each affected shoulder, repeat this stretch 3-6 times.You can either stand or sit down for this stretch.
Step 7: Try to stretch your chest and shoulders at the same time.
In a seated position, clasp your hands together behind you, and turn your palms towards you.Lift your hands up so that you can see the ceiling.Relax and hold this position for about 20 seconds.As needed, repeat this exercise 2-4 times.This is a very effective way of stretching the shoulders.
Step 8: To stretch your shoulder and upper arm, perform a triceps stretch.
Place your hand on your shoulder and clasp your elbow.Keeping your shoulders down, apply minimal pressure to your elbow to lift it.Relax and hold this position for 20 seconds.This stretch can be repeated multiple times for the shoulder.
Step 9: NSAIDs can be used to reduce inflammation.
Over-the-counter drugs can be used to alleviate pain and inflammation of certain muscles.Aspirin Naproxen is one of the most commonly used painkillers.
Step 10: If you have severe or chronic pain, visit a doctor as soon as possible.
If the pain doesn't go away after a few days, you should see a doctor.Your doctor will be able to tell you what you need to do to get rid of the shoulder pain.If you experience severe pain and inflammation of your shoulder or are unable to move it, you should go to the nearest hospital as the pain may be a sign of a heart attack.Before embarking on any treatment regimen, you should always get a professional diagnosis from a doctor.
Step 11: Take your doctor's prescribed medication to treat inflammation.
In cases of severe pain and inflammation, your doctor may prescribe a medication to treat it.Follow your doctor's instructions to make sure your injury is treated properly.Doctors usually prescribe prednisone to treat mild to moderate forms of inflammation.
Step 12: If you want to get a cortisone injection, talk to your doctor.
Another type of steroid is cortisone.If your shoulder pain doesn't respond to less drastic treatment, you should only ask your doctor about it.A doctor injects a medicine into your shoulder.Pain is also reduced when inflammation is diminished.
Step 13: If your shoulder needs surgery, ask your doctor.
If there is an injury that requires surgery in order to be completely healed, it may be the cause of your pain.This is only needed if your injury was caused by severe trauma, and not in the majority of shoulder injuries.If your shoulder was injured in a car accident, you may need to have it fixed.