Stop It Before It Starts: Simple Tips to Prevent Shoulder Pain
If you’ve ever suffered a shoulder injury, then you know how debilitating it can be. Not only are you experiencing persistent pain, but most shoulder injuries also restrict the range of motion in the joint, making day-to-day tasks — from grabbing a cup off the high shelf to brushing your hair — feel nearly impossible.
At Kinetix, our team of physical therapists will work with you to identify and resolve the underlying causes of your shoulder pain. We offer acute pain relief and can guide you through a complete shoulder rehabilitation regardless of whether or not you require surgery — and often, you can resolve a shoulder injury with physical therapy alone!
But that process can take a while, and we want to help you avoid shoulder injuries, too. While we do incorporate injury prevention information into our rehab programs, it’s never a bad time to start incorporating small changes into your routine that can help prevent shoulder pain. If you’d like to learn more about how we help prevent and alleviate shoulder pain, call us to schedule an appointment today!
What Causes Shoulder Pain and Injury, Anyway?
Your shoulder is an incredibly complex ball-and-socket joint with several moving parts, including:
- Three separate bones: the humerus (arm bone), scapula (shoulder blade), and clavicle (collarbone)
- Cartilage that wraps and protects these bones from rubbing against each other
- Three main ligaments that connect your shoulder’s bones
- A collection of muscles and tendons known as the rotator cuff that wrap and support the shoulder joint
- Bursae: small fluid-filled sacs that protect your tendons
Damaging any of these structures can lead to shoulder pain, weakness, and immobility. Some people injure their shoulders through sudden, acute injuries, especially if they’re active — a hard fall on the football field could tear your rotator cuff or dislocate the arm bone out of your shoulder socket.
However, many shoulder injuries are actually overuse injuries, meaning the pain and immobility symptoms occur due to repeated micro-injuries in your shoulder’s tissue. Often, sports-related shoulder injuries are actually due to overuse, as repeated overhead motions (such as throwing a ball or certain swimming strokes) put stress on the shoulder joint, leading to symptoms.
Using improper form can also contribute to overuse injuries, as can having improper posture — a weak upper back strains your shoulder muscles, making them do more work than needed.
Preventing shoulder pain is really about preventing these overuse injuries. By making small changes, you can keep your shoulders strong, healthy, and pain-free!
I’m Thankful to Work at Kinetix Because….
“I’m thankful to work at Kinetix because of the great people I work with and all the support that has been given over the years.” — Carter, PTA, Asst. Arbor Greens Clinical Manager
“I’m thankful to work at Kinetix because everyone here is a family and strives daily to go above and beyond for our patients.”
— Dr. Kyrsten Giebeig, PT, DPT
“I’m thankful to work at Kinetix because of the positive impact we have on the community, working with such forward-thinking positive people, under great leadership, and with the support to continue to grow personally and professionally.” — Katrina, Practice Administrator
“I’m thankful that our patients inspire me to do more, be better, and work harder each day and to push myself to achieve more for them.” — Dr. Jake Reidy, PT, DPT, Arbor Greens Clinical Manager
“I’m thankful to work at Kinetix because they make me feel like I’m someone who does matter and I can make a difference.”
— Breanna, Patient Financial Specialist
“I’m thankful to work at Kinetix because it has been truly amazing to work with a tribe that continuously motivates each other to strive for success and growth. I really love the sense of belonging.” — Chelise, PCC
“I am thankful to work at Kinetix because I feel valued as a team member and that we change the quality of life for so many people.” — Lacey, Lead PCC
“I am thankful that I get to come to a job every day that I enjoy and be surrounded by a team that supports and encourages each other. It is always a pleasure to be a part of this giving, supportive, and encouraging environment!” — Allie, PCC
“I’m thankful to work at Kinetix because every day we get to help people learn more about and address the root causes of their pain naturally. All of this culminates in a happier, healthier, greater Gainesville community that we get to call home!” — James, Support Services Manager
“I am thankful to work at Kinetix, because it has allowed me to restore my work/life balance and my happiness in both areas. I feel my ideas and my work are valued and appreciated.” — Jason, Patient Financial Specialist
“I’m thankful to work at Kinetix because of the incredible mentorship, coaching, encouragement, support and friendship I have received over the years since first starting as a volunteer. I cannot imagine working anywhere else.” — Dr. Scott Eddins, PT, DPT, Clinical Director
Learn About All-Natural Symptom Relief At Our FREE Workshops!
- Back Pain & Sciatica: Do you have pain when you stand, walk, or sit? Do you experience pain shooting down your buttocks or leg?
- Shoulder Pain & Rotator Cuff: Do you have pain when reaching overhead or behind you? Is your shoulder pain keeping you awake? See our diagnostic ultrasound in action!
- Knee Pain: Is your knee stiff? Does your knee ache or “give out” on you?
- Balance & Dizziness: Have you fallen because you’re unsteady? Do you experience dizziness or spinning?
Learn the common causes of your symptoms and how to fix them naturally without medication, injections or surgery. Call to register now as seating is limited.
5 Ways You Can Help Prevent Shoulder Pain
- Strengthen your upper body: Strong upper back and shoulder muscles are better able to provide the shoulder joint with the support and stability it needs, meaning you’ll be less likely to suffer an injury. Not sure how to get started? Our PTs can walk you through some appropriate exercises.
- Keep your mobility: We can show you simple range of motion exercises that will get the blood flowing to your joints, keeping them healthy. Reaching overhead, across your body, or behind your back are all basic stretches that can do wonders — just make sure you never force a movement!
- Don’t forget to warm up first: Many popular recreational activities put you at risk for a shoulder injury, including swimming, pickleball, and tennis. It’s crucial that you warm up your shoulder before you dive in. Try some quick cardio paired with active shoulder stretches (like arm circles).
- Maintain proper posture: Proper posture isn’t about standing up straight all the time; it’s about maintaining postural awareness and keeping your spine in alignment no matter what you’re doing. And if you have a sedentary job, move around regularly. Both habits will help keep your upper back and shoulder strong.
- Pay attention to ergonomics. If your workspace isn’t shoulder-friendly, you might wind up with an overuse injury. Simple changes — like adjusting the height of your computer monitor or maintaining good posture when using hand tools — will reduce repetitive stress and lower your chances of developing shoulder pain.
Need A Little Help? We’ve Got You
The Kinetix physical therapists can help you prevent shoulder injuries as easily as we can treat them! We use diagnostic testing to pinpoint the cause of the pain. For treatment, we use manual therapy, laser therapy, Neubie, stretches and exercises to get your shoulder healthy again. Call us today to get started!
Easy Sausage & Herb Stuffing
Ingredients:
- 8 cups (400g) store-bought unseasoned stuffing cubes
- 1 stick (½ cup) unsalted butter
- 1½ cups diced yellow onion (from 1 large or 2 small onions)
- 1 cup diced celery (from 3 large celery stalks)
- 4 garlic cloves, finely chopped
- 1 pound bulk sweet Italian sausage (i.e., sausage with the casings removed)
- 2¾ cups low sodium chicken broth
- 1 large egg, beaten
- 1 tablespoon fresh chopped rosemary
- 1 tablespoon fresh chopped sage
- ¼ cup fresh chopped parsley
- ½ teaspoon salt
- ½ teaspoon freshly ground black pepper
Directions:
- Preheat the oven to 350°F. Grease a 9 x 13-inch baking dish with butter.
- Place the stuffing cubes in a large mixing bowl.
- In a large sauté pan, melt the butter. Add the onions and celery and cook over medium heat, stirring occasionally, for about 8 minutes, or until the vegetables are soft. Add the garlic and cook 2 minutes more. Add the vegetables to the stuffing cubes. (Don’t wash the pan but scrape out every last bit of vegetables, otherwise they will burn in the next step.)
- In the same pan, cook the sausage over medium heat for 8-10 minutes, until browned and cooked through, breaking up the sausage with a metal spatula while cooking (the largest pieces should be no greater than ¼-inch). Add the browned sausage and fat to the bread cubes and vegetables.
- Add the chicken broth, egg, rosemary, sage, parsley, salt and pepper to the bread cube mixture and mix until the bread is soft and moistened. Transfer the stuffing to the prepared baking dish and bake for 65-75 minutes, uncovered, until deeply golden and crisp on top.
Free Workshops for your Workplace!
Invite us to come to your workplace and show you how to heal joint pain naturally, without medication, injections, or surgery.
Let’s get this event on your calendar today!
“I work at a local business and Kinetix PT provided our employees with a FREE workshop focusing on neck, shoulder, and back pain. Amazing!! Dr. Scott Eddins provided a very informative & interactive presentation for our staff. HIGHLY recommend Kinetix if you want your employees to benefit from one of their awesome workshops.” — Mandy
Patient Success
“The staff was extremely pleasant to work with (Sara, Dr. Scott Eddins, Nathan). I continued to get better every visit, so the exercises were appropriate for my shoulder condition. Scheduling was never an issue. I had heard very positive reports about Kinetix, and I fully agree.” — Chris
We are hiring!
Ready to make a significant impact in your community while working in a state-of-the-art clinic that integrates the latest advancements in physical therapy? Look no further than Kinetix Physical Therapy and Diagnostics! As we continue to expand, we’re seeking Florida licensed physical therapists (and new DPT grads) to join our dynamic and forward-thinking team. Don’t miss this opportunity to be part of something extraordinary.
