Shoulder problems are very common – some studies have suggested that as much as 26% of adults are currently experiencing shoulder pain from injuries or deteriorative conditions.
When it comes to shoulder injuries, there are many different types of injury that can affect different parts of the shoulder. Understanding these different types of shoulder injury and how they are caused could be important if you are an athlete or if you do a manual labor job – there are often easy ways to prevent them, as well as effective treatments that you can explore. This post explores five of the most common shoulder injuries in greater detail.
Shoulder dislocation
A shoulder dislocation is an unpleasant injury that occurs when the arm bone pops out of its shoulder socket. This is often caused by a direct blow or a fall. Dislocations can be complete or partial, and typically result in intense pain and swelling and the inability to move the arm. Treating a dislocation often involves seeing a doctor who can reposition it back in the joint. You should then have full movement again.
Re-injury is very common after a dislocation – it is worth taking steps to strengthen the surrounding muscles to help prevent it happening again. To reduce the risk of a first-time shoulder dislocation, do shoulder warm-up exercises before physical activity and wear protective gear when doing contact sports.
Rotator cuff tears
The rotator cuff is a group of four muscles and tendons that stabilize the shoulder joint. Repetitive overhead motions or falls can lead to rotator cuff injuries like strains and tears. Resting the shoulder and considering physical therapy are recommended if you experience this injury in order to stop it turning into a permanent shoulder injury. Online guides such as this rotator cuff recovery guide offer more advice.
To prevent these types of injuries, make sure to do shoulder strengthening exercises, but avoid going too heavy with weights too fast. Make sure to also take regular breaks from overhead tasks that cause strain (like painting a ceiling).
Shoulder impingement syndrome
Some activities can cause the shoulder blade to rub on the rotator cuff tissue, leading to inflammation and irritation which is known as shoulder impingement syndrome. This is technically a type of rotator cuff injury and so often requires the same type of treatment – rest and potentially physical therapy if there is a lot of pain. As with rotator cuff tear, you can prevent shoulder impingement syndrome by taking regular breaks from overhead activities. Fixing poor posture can also reduce the risk of developing this condition – some people experience it simply from walking with a hunch.
Adhesive capsulitis
Also known as ‘frozen shoulder’, this condition results in stiffness in the shoulder joint and reduced range of motion. Stretches and physical therapy are often needed to relieve this injury. In some cases, steroid injections are recommended to reduce inflammation, while surgery can also sometimes make a difference if it is severe.
Adhesive capsulitis frequently occurs after injuries or surgery after being immobile for a long time. This is why gentle and gradually escalating exercises are encouraged after an injury or surgery – while rest is important, complete rest can backfire. Being physically inactive may also lead to frozen shoulder.
AC joint separation
AC joint separation is commonly caused by a fall or direct impact – it is when ligaments connecting the shoulder blade and collar bone are stretched or torn. This leads to swelling, pain and a visible bump. Rest and ice application are recommended immediately after. In serious cases (like a complete tear), surgery may be required to reverse the separation. Avoid AC joint separation by wearing protective gear when doing contact sports and by taking precautions against falls (like not cycling when it’s icy).
Written by publishing@fatjoe.com
