Emergency and Urgent Care - Shoulder Injury

What have I done?

Shoulder injuries can happen in many different ways and cause all kind of aches and pains.

The shoulder is a complex part of the body and is the most mobile joint within the body itself. It consists of a large bundle of ligaments, tendons and muscles (sometimes referred to as the Rotator cuff).

Secondary to your recent injury you will have likely suffered a sprain and strain type injury, these affect different structures.

Sprain - A sprain is a stretch or tear in a ligament.

Strain - A strainis also a stretch or tear, but it happens in a muscle or a tendon.

What should I do now?

Rest your shoulder for the first 2 days, this helps prevent further swelling and pain. If you are provided with a sling use it as advised.

Apply ice or something cool every 2 hours for 20 minutes for the next 24 to 48 hours, ensure the ice or frozen peas is wrapped in cloth or a towel. Do not apply directly onto the skin as this could cause a burn.

Take simple pain killers such as paracetamol and/or ibuprofen which can be purchased from a chemist or shop. Take the medication according to the manufacturer’s instructions. Please attend any appointments that are advised or made for you.

What not to do?

• Do not use ice packs on damaged skin like wounds and if you suffer from poor sensation and/or circulation
• Do not leave ice packs on whilst in bed or asleep
• Do not undertake heavy lifting or contact sports for 8 to 12 weeks

Now you need to think about exercise

You will have pain in your injured shoulder, you will need to start performing some simple exercises once the worse pain starts to settle, this will take time but is important to prevent future stiffness.

Controlled slow exercises are effective and more comfortable than quick movements. Repeat the exercises provided in this leaflet 4 to 5 times daily or as often as possible.

Remember - Move into discomfort, but stop short of pain.

Exercise 1: Pendulum

With your uninjured arm lean on a firm and secure support or surface. Allow your injured arm to hang loosely.

• Moving your hanging arm in a clockwise circular motion, make small circles gradually developing into a larger circle
• Then move your arm backwards and forwards alongside your body

Repeat this exercise for 1 to 2 minutes

Exercise 2: Shoulder stretch

Now stand with your back and shoulder straight.

• Stand and raise your shoulders, hold for 5 seconds
• After the 5 Seconds squeeze your shoulder blades back and together for 5 seconds and hold
• Pull your shoulder blades down and hold for 5 seconds

Relax and repeat 10 times

Exercise 3: Door lean

Find a doorway to stand in placing both arms on the wall slightly above your head.

• Slowly lean forward until you feel a stretch in the front of your shoulders. Hold for 15 to 30 seconds

Repeat 3 times

This is not suitable if you have a shoulder impingement.

Exercise 4: Door press

• With your affected side, stand in a doorway with your elbow bent at a right angle and the back of your wrist against the door frame. Push your arm outwards against the door frame. Hold for 5 seconds
• With your affected side, stand in a doorway with your elbow bent at a right angle, push you palm against the door frame. Hold for 5 seconds

Do 3 sets of 10

If you feel your symptoms are not improving within 10 to 14 days or you are having other concerns please contact your GP for further management.