July Tip of the Month
Are you playing in a summer softball league? Spending hot summer days in the pool? How’s that shoulder feel??
Maybe you ‘pulled’ something with a throw to first a few weeks ago and it just hasn’t been the same since? Or maybe you feel a twinge of pain every time you reach over your head?
Shoulder injuries are very common in the summer months. Many of us are ‘weekend warriors’ who like to make the most of the warm days but pay for it later. If your shoulder is aching here are some ideas to help deal with the pain.
NICER
N - Non-steroidal anti-inflammatory such as ibuprofen help to decrease pain, swelling and inflammation
I - Ice for 10-20 minutes at a time up to 3 times per day
C- Compression such as an ACE wrap will help control pain
E - Elevation, try sleeping with extra pillows to keep you more
upright
R - REST!!! Take it easy for a few days and don’t over do it!
Pendulum Exercises
Leaning over a counter on the uninvolved side, let sore arm move in circle clockwise, then counterclockwise, by rocking body weight in a circular pattern. Repeat 15 times in each direction a few times per day.
If your symptoms persist for more than a few weeks consult your physical therapist or doctor. You may have developed tendonitis, impingement, bursitis or possibly damaged your rotator cuff muscles. A thorough evaluation and treatment plan by your physical therapist will help you get back on the field and in the pool without pain!