4 solutions for shoulder pain

We look at the most effective therapies for shoulder pain, what really helps and what leads to less good results.

First of all, one must know that there are no magic tablets or “healers” that solve a health problem forever by laying on of hands.

Fortunately, the best treatments are simple and inexpensive.

A good doctor or physiotherapist is someone who explains to the patient what he needs to do and accompanies him on the path of healing. But the patient must also actively participate.

Only in this way can an excellent long-term result be achieved.


Treatment of shoulder pain

Bursitis on the shoulder is treated with different therapies depending on its severity.

With mild inflammation, cold or ice compresses are helpful, in other cases, the most appropriate treatment includes:

  • Nonsteroidal anti-inflammatories,
  • Physiotherapy
  • exercises to balance the shoulder muscles,
  • cortisone infiltrations,
  • In rare cases, surgical intervention.

Therapy for lesions of the rotator cuff includes:

  • Physiotherapy
  • Medication or surgery, depending on the severity of the damage.

As a natural remedy or alternative therapy, acupuncture can be performed if there are no contraindications.

If none of these treatment methods is successful, a surgical solution must be considered as a last resort.

In the case of shoulder dislocation and rupture of the shoulder joint, surgery must be performed in more severe cases to:

  • relieve the pain,
  • restore mobility,
  • To give stability to the joint.

If the damage is minor, ice packs, anti-inflammatories or painkillers can help.

There are various exercises for the shoulder that help in the treatment of shoulder dislocation.

Muscle tension in the shoulder can occur in the following muscles:

  • Biceps
  • Deltoid
  • upper arm muscle,

The muscle does not relax, but remains tense, as if it were working.

This disorder can persist for months or years without treatment.

Osteopathy and physiotherapy can solve the problem by manually acting on the trigger points (painful and hard points) or instrumental therapies.

Most often, Tecar therapy is prescribed, which is most suitable for muscular problems.

4 natural solutions for shoulder pain

Rehabilitation exercises for the shoulder

Why are the exercises to reduce shoulder pain important?

Coordination of muscles is important because the gliding of bones in the joint depends on activating the right muscles.

Musculoskeletal disorders of the shoulder often depend on the following factors:

  1. weakness of the muscles in the rotator cuff or those that connect the shoulder to the chest, especially the anterior sawtooth muscle (Ludewig – 2000),
  2. Hyperactivity of the upper trapezius muscle in patients with subacromial impingement syndrome is thought to contribute to abnormal displacement (displacement) of the humerus (humerus) and restriction of rotation of the shoulder blade.

One of the most common diseases in athletes is shoulder instability (Jobe – 1989). The exercises are important for strengthening and stabilizing this joint.

Effects of the exercises

The exercise program:

  1. Improves muscle strength,
  2. Keeps the upper trunk position more upright,
  3. Increases the stability of the shoulder blade,
  4. Corrects an altered scapulohumoral rhythm (Wang – 1999).

Structural impingement syndrome is caused by bone growth or inflammation, but functional impingement is caused by changes in the scapulohumoral rhythm.

This anomaly is the result:

  1. The instability of the glenohumeral joint (between humerus and scapula),
  2. A muscular imbalance (Page – 2011).

The extension of the posterior capsule also serves to enable accessory movement (joint play) behind the humeral head and to prevent excessive displacement of the humeral head forward when lifting the arm (Ludewig – 2002).

Pendulum exercise according to Codman

Course of the exercise:

  • The patient stands upright and leans the healthy arm against a wall or wall bars.
  • The hull is bent forward, the view is directed to the ground.
  • The sick arm hangs down while circular movements are made with the hand.

This exercise must be repeated 5 to 10 times a day.

If pain occurs, the exercise should be stopped and continued at a later date.

Strengthening of the back muscles

Through repetitive movements performed at work and during sports, the front shoulder area is excessively strengthened. In this way, a muscular imbalance arises.

The exercises to strengthen the diamond muscles, the anterior sawtooth muscle and the large back muscle correct the imbalance.

  • Tie the fitness band to a wall bar (to a steam heater or to the rungs of a staircase),
  • Place one foot in front of the other,
  • Pull back with both arms,
  • Repeat 20 times.

Exercises for diffraction

To improve the flexion of the arm, this exercise is especially helpful:

  1. Starting position: Standing in front of a table or chair.
  2. Put your hand on the table
  3. Stretch out the arm, it must be held like this during the whole exercise,
  4. Take a few steps back, lowering your chest.

Exercise to strengthen the rotator cuff (external rotation muscles)

This exercise is performed with the help of a fitness band.

The patient stands upright next to a door or wall bars.

The tape is attached to the door handle or a rung.

  1. Hold the fitness band,
  2. Bend the arm to the right angle,
  3. The elbow must always be in contact with the chest,
  4. In the starting position, keep your hand close to your stomach
  5. Slowly pull the fitness band outwards.
  6. Perform 3 series of 10 repetitions each.

The elasticity of the ligament can be gradually increased as soon as the shoulder pain subsides.

Advanced McKenzie exercise

This exercise is generally indicated for shoulder pain, not for a specific pathology.

  1. Hold a stick with your elbows stretched,
  2. Stretch out the aching arm (backwards), the thumb must lie on the stick,
  3. The other arm supports the movement,
  4. Repeat 2 times every 3-10 hours.

Exercise in internal rotation

To perform this exercise, you need a tight rubber band or belt.

  1. Place one hand with the palm of the hand backwards on the gluteal muscle,
  2. The other hand holds the belt behind the head,
  3. After that, the lower hand also holds the belt,
  4. Raise the left arm as far as possible along the back (without feeling pain),
  5. The upper arm supports the movement.
  6. Repeat 3 times approximately every 10 hours.

When the pain decreases, exercises to strengthen the upper limb can be started. You can do the weightlifting program on equipment in the gym or outdoors.

If the pain originates in the neck and spreads to the shoulder and arm, McKenzie’s throat exercises can be extremely helpful to:

  1. relieve the pain,
  2. Increase the range of motion.

2) Self-treatment

Deep transverse massage for biceps tendonitis

Inflammation of the long biceps head is very common.

The patient can carry out the following treatment:

  1. place 2-3 fingertips on the painful tendon,
  2. Press on the tendon, but not too hard,
  3. Making a movement at right angles to the tendon from one side to the other,
  4. Massage slowly for 10-15 minutes.

Relaxation of the chest muscles with a foam roller

This therapy uses your own body weight to relax your muscles.

It is indicated for contractures and active trigger points.

  1. Lie on your stomach on a mat,
  2. Place the aching muscle on a foam roller,
  3. Stretch out the aching arm and leg of the same side,
  4. Bending the other limbs,
  5. Slowly glide over the aching point of the muscle,
  6. The movement is short, only a few centimeters,
  7. Continue for one minute or until the pain has subsided.

3) Manual therapy

Mulligan technique for anterior subluxation (instability) of the shoulder

The technique consists in mobilization with shoulder movement.

  • Position of the patient: sitting,
  • Position of the physiotherapist: standing behind the patient,
  • The physiotherapist places a strap behind his pelvis and in front of the patient’s shoulder.
  • The physiotherapist holds one hand on the belt and the other behind the shoulder blade to stabilize it.
  • The patient performs an abduction (lateral lifting) of the shoulder.
  • During movement, physiotherapy applies force in the direction: downwards, backwards and sideways.

Repeat 10 times in 3 series.

Therapy of trigger points

There are some trigger points that can cause pain in the shoulder.

However, I do not recommend treating all painful trigger points in the area of the shoulder blade or trapezius, as the results are unsatisfactory.

The points that can reduce the patient’s pain are located in:

  • Small pectoral muscle, in the outer part of the chest,
  • Subscapularis: While the patient is lying on the couch, move the arm outwards to work on the inside of the shoulder blade.

Trigger points on the subscapular muscle

There are several techniques to disable these painful points, the easiest is a sustained pressure over 60-90 seconds.

Liberation of the shoulder

This technique can be very helpful in patients with limited mobility, especially the elderly.

To unlock the shoulder blade:

  • The patient must lie on his stomach and put his hand on his back,
  • The therapist supports the patient’s elbow and guides the fingers between the shoulder blade and along the shoulder blade edge along the shoulder blade edge.

If the patient can not lie on his stomach, he can turn on his side.

4) Diet and nutrition for pain in the shoulder

Many people believe that diet may have no effect on shoulder pain.

In reality, a poor diet can cause inflammation and pain in any part of our body.

In the shoulder you can feel a transferred pain, which has its origin in:

  1. Liver
  2. Gall bladder
  3. Heart
  4. Stomach.

In addition, people who suffer from adhesive capsular inflammation often have diabetes.

Different diets can help cure diseases; they are based on natural, unprocessed foods.

For example, the vegan diet, which tends to be based on raw food, avoids all animal proteins; in my experience, desserts and cereal products (bread, pasta, pizza, crackers, rice, spelt, etc.) should also be avoided.

However, there is a risk of vitamin B12 deficiency.

According to this nutritional theory, the following are allowed:

  • nuts (hazelnuts, walnuts, almonds, etc.),
  • Raw fruits and vegetables, especially green leafy vegetables,
  • fresh legumes,
  • Stewed or boiled potatoes.

If you do not want to do without meat, you will find a very good alternative in the blood group diet.

Depending on a person’s blood type, there are allowed and other foods to avoid.

In principle, the following should be avoided:

  1. chewing gum and sweets,
  2. sausages and pork,
  3. milk and dairy products,
  4. Gluten-containing Cereal products
  5. Fruits and gluten-free cereals are allowed in small quantities.

People with blood types 0, A and B react to an unsuitable food within a few hours, while carriers of group AB do not show symptoms until days later.

The food combinations are fundamental to avoid fermentation in the intestine; for example, protein-rich foods should not be combined with carbohydrate-rich foods (e.g. rice with beans).

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