Shoulder pain is one of the most common musculoskeletal conditions that patients complain of in primary care consults. It poses significant physical and economic burdens, brought by its restrictions in mobility and strength.
This article will explain the shoulder’s anatomy, common causes of pain, and provide examples of exercises that can increase mobility and decrease discomfort. We’ll also highlight the limitations of using exercises alone for shoulder pain, and why a holistic approach is the best option.
Understanding the Shoulder Anatomy
The shoulder is a complex joint that allows for a wide range of motion, but this complexity also makes it vulnerable to various injuries and conditions. The shoulder joint is composed of the following key structures:
Bones: The shoulder blade (scapula), collarbone (clavicle), and upper arm bone (humerus) work together to form the shoulder joint.
Muscles: The rotator cuff muscles help keep the shoulder joint stable and allow it to move in various directions.
Tendons: Tendons connect muscles and bones together, facilitating fluid and coordinated movements.
Ligaments: Ligaments connect the bones and provide stability to the shoulder joint.
Knowing how the shoulder works is important for figuring out why your shoulder hurts and creating a good treatment plan.
Possible Causes of Shoulder Pain
Identifying the cause of your shoulder pain is key to finding the right treatment. Healthcare professionals can work with you to determine the possible reason why you’re experiencing shoulder pain, including the following:
Tendon inflammation (bursitis or tendinitis) or tendon tear: Inflammation of the tendons or the bursa (fluid-filled sacs that cushion the joint) can cause significant pain and limit movement.
Instability: When the shoulder joint is not properly aligned or the surrounding muscles are weak, it can lead to instability and increased risk of injury.
Arthritis: Wear and tear on the joint over time can result in osteoarthritis, causing pain, stiffness, and reduced range of motion.
Fracture (broken bone): Trauma to the shoulder, such as a fall or sports injury, can result in a broken bone, leading to pain and limited mobility.
Nerve-related problems: Compression or irritation of the nerves in the shoulder area can cause referred pain and other neurological symptoms.
Sample Exercises for Shoulder Problems
The American Academy of Orthopaedic Surgeons describes a set of rehabilitative exercises for the rotator cuff and shoulder designed to help individuals with shoulder pain. These are especially helpful for those who had an injury or underwent surgery to get back to their daily activities as soon as possible.
Included in this shoulder conditioning program are the following exercises:
Pendulum Swings: This exercise is done by gently swinging your arm back and forth, letting it hang naturally from your shoulder.
Crossover Arm Stretch: This exercise is done by drawing one arm across the chest, cradling it at the upper arm.
The Sleeper Stretch: This exercise is performed while reclining on the affected side, then gently pressing the bent arm downward with the opposite hand.
Standing Row: This exercise involves anchoring an elastic band, then pulling the elbow back while standing upright, engaging upper back muscles in a controlled motion.
Trapezius Strengthening: In a half-kneel position, raise arm to shoulder height with thumbs-up, then lower slowly.
These shoulder conditioning exercises focus on strengthening and improving the flexibility of the muscles of the shoulder joint, including the following:
Deltoids (front, back, and crown of the shoulder)
Trapezius and Rhomboid muscles (upper back)
Rotator cuff muscles (Supraspinatus, Infraspinatus, Teres minor, Subscapularis)
Biceps and Triceps
Why You Shouldn’t Rely On Shoulder Exercises Alone to Relieve Discomfort
While shoulder exercises can be incredibly beneficial for improving mobility and strength, they may not always provide the full solution for shoulder pain relief. Here are a few reasons why:
Shoulder exercises don’t address the root cause
Shoulder pain can be caused by a variety of factors, such as injury, poor posture, or underlying conditions. Exercises can help strengthen the muscles and improve mobility, but they may not address the underlying issue that’s causing the pain, such as inflammation, instability, or structural problems.
Psychological factors are often overlooked when relying only on shoulder exercises
The effectiveness of any intervention, including exercises, is influenced by psychological factors. These psychological factors play a significant role in prognosis and recovery, often overlooked in exercise-only approaches.
Patient expectations of treatment outcomes
Pain self-efficacy (confidence in managing pain)
Shoulder exercises can worsen shoulder pain or create new pain
Performing exercises incorrectly or without proper form can actually exacerbate existing shoulder problems or lead to new injuries.
Shoulder exercises don’t work for severe pain
In cases of severe or chronic shoulder pain, exercises may not provide sufficient relief, and additional treatment options may be necessary. They work best when included in a personalized treatment plan that considers both the physical and psychological aspects of pain.
Professional advice may be needed
Certain medical conditions, such as arthritis or neurological disorders, may require a more tailored approach to shoulder exercises to ensure safety and effectiveness.
Similarly, if you’re experiencing shoulder pain along with other concerning symptoms, such as swelling, numbness, or weakness, it’s important to consult with a healthcare professional before starting any exercise program.
Effective Shoulder Pain Treatments at Beyond Stem Cells
At Beyond Stem Cells, we understand that shoulder pain can be a complex and debilitating condition. That’s why we offer a range of effective treatments to help our patients find relief and regain their mobility.
One of the innovative therapies we provide is shockwave therapy. High-energy sound waves are used in this treatment to naturally heal the body, reducing inflammation and promoting tissue repair. Long-lasting pain relief and improved shoulder function can be achieved through shockwave therapy, which targets the root cause of the pain.
In addition to shockwave therapy, we offer other advanced treatments employing the principles of regenerative medicine, including platelet-rich plasma (PRP) therapy and stem cell therapy. These regenerative treatments tap into the body’s natural healing mechanisms to speed up shoulder pain recovery and target the underlying causes.
Reach out to us today if you’re struggling with persistent shoulder pain and are looking for a comprehensive solution. Our experienced providers will create a personalized treatment plan just for you, focusing on your needs and helping you regain mobility and quality of life.
References
Lucas J, van Doorn P, Hegedus E, Lewis J, van der Windt D. A systematic review of the global prevalence and incidence of shoulder pain. BMC Musculoskelet Disord. 2022 Dec 8;23(1):1073. doi: 10.1186/s12891-022-05973-8. PMID: 36476476; PMCID: PMC9730650.
Rotator cuff and shoulder conditioning program – OrthoInfo – AAOS. (n.d.). https://orthoinfo.aaos.org/en/recovery/rotator-cuff-and-shoulder-conditioning-program/
Shoulder pain – symptoms and causes | Penn Medicine. (n.d.). https://www.pennmedicine.org/for-patients-and-visitors/patient-information/conditions-treated-a-to-z/shoulder-pain
Shoulder pain and common shoulder problems – OrthoInfo – AAOS. (n.d.). https://orthoinfo.aaos.org/en/diseases–conditions/shoulder-pain-and-common-shoulder-problems/
Wong, W. K., Li, M. Y., Yung, P. S., & Leong, H. T. (2020). The effect of psychological factors on pain, function and quality of life in patients with rotator cuff tendinopathy: A systematic review. Musculoskeletal Science and Practice, 47, 102173. https://doi.org/10.1016/j.msksp.2020.102173
