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Shoulder pain can be debilitating, making simple tasks like brushing your hair or reaching behind your back seem impossible. A strained shoulder muscle occurs when a tendon or muscle is overstretched, often due to overuse or overstressing of the shoulder. This can be caused by lifting heavy objects, playing sports, or a fall. Treatment for a strained shoulder muscle can be done at home with the RICE method: rest, ice, compression, and elevation. For more severe cases, a doctor may recommend pain relievers, corticosteroid injections, or even surgery.
| Characteristics | Values |
|---|---|
| Cause | Overstressing or overusing the shoulder, lifting heavy objects, playing sports that involve repetitive arm movement, a forceful impact or fall |
| Symptoms | Muscle spasms, muscle weakness, redness, pain, swelling |
| Diagnosis | Physical exam, ultrasound |
| Treatment | Rest, ice, compression, elevation, pain relief medication, corticosteroid injections, physical therapy, surgery |
| Home remedies | The RICE method (rest, ice, compression, elevation), over-the-counter NSAIDs (ibuprofen, aspirin), acetaminophen, simple stretches (2-3 days a week) |
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What You'll Learn
Rest and immobilization
It is important to rest your shoulder and avoid activities that cause pain or discomfort, such as lifting heavy objects or playing sports that involve repetitive arm movements. You should also refrain from raising your hands over your head, as this can put stress on the affected area. This may mean making modifications to your daily routine or work activities to ensure you are not putting strain on your shoulder.
To immobilize and support your shoulder, your doctor may recommend using a sling to keep the shoulder joint stable and immobile. This can help reduce pain and swelling by limiting movement in the affected area. It is important to follow your doctor's instructions on how long to wear the sling and any specific guidelines for its use.
In addition to physical rest, it is important to give your body time to heal. This may include getting adequate sleep and taking breaks throughout the day to rest your shoulder. While some movement is important, excessive use of the affected shoulder can impede the healing process. Listen to your body and take breaks when you feel tired or strained.
The RICE method also includes ice, compression, and elevation, which can be used in conjunction with rest and immobilization. Applying ice to the affected area can help reduce swelling and pain, while compression with an elastic bandage can provide support and minimize swelling. Keeping the injured area elevated can also reduce swelling and promote healing. It is important to follow your doctor's recommendations and seek medical advice if you are unsure about any aspect of your treatment plan.
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Ice the injury
Icing an injury is a common way to reduce pain and swelling. Doctors recommend applying ice to the affected area for 15 to 20 minutes every two to three hours while you are awake during the first few days after the injury. This can be done with an ice pack.
It is important to note that you should not apply ice directly to the skin, as this can cause ice burns. Instead, wrap the ice in a thin towel or cloth before applying it to your shoulder. You can also use a bag of frozen vegetables, such as peas, as a substitute for an ice pack.
Applying ice to an injured shoulder can help reduce inflammation in the soft tissues surrounding the injury, which causes discomfort. This discomfort may be felt especially when you lift and use your arm.
In addition to icing, your doctor may recommend taking a nonsteroidal anti-inflammatory drug (NSAID) such as ibuprofen or naproxen to further reduce inflammation and pain.
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Pain relief medication
Strained shoulder muscles can be extremely painful and limit your movement. While at-home treatments can help, it is always best to consult a doctor for a proper diagnosis and treatment plan.
Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, aspirin, or naproxen can help reduce inflammation and pain. NSAIDs can increase the risk of bleeding, so your doctor may recommend acetaminophen instead. If you are experiencing muscle tension or spasms, your doctor may prescribe muscle relaxants such as cyclobenzaprine, tizanidine, or baclofen. These medications can cause drowsiness, so you should not drive or operate machinery while taking them. Topical pain-relief gels and creams are another option that does not carry the same side effects as oral medications. If other medications are ineffective, your doctor may recommend corticosteroid injections. These injections have powerful anti-inflammatory properties and can provide direct relief to the affected area.
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Stretching exercises
Shoulder Rolls and Neck Stretches
- Practising shoulder rolls can help reduce tightness and increase your range of motion.
- Neck stretches can also help release tension at the top of the shoulders. Stand with your feet hip-width apart, and gently tip your head to one side, trying to touch your ear to your shoulder. Repeat on the other side.
Seated Shoulder Stretch
- While seated, extend your arms out to the sides and cross your elbows in front of your body, with one arm on top of the other.
- Bend your elbows, placing the backs of your forearms and hands together.
- Reach your top hand around to bring your palms together.
- Hold this position for 15 seconds.
- On an exhale, roll your spine as you draw your elbows in toward your chest.
- On an inhale, open your chest and lift your arms.
- Continue this movement for 1 minute.
- Repeat on the opposite side.
Doorway Stretch
- Stand in a doorway with your elbows and arms forming a 90-degree angle.
- Step one foot forward as you press your palms into the sides of the door frame.
- Lean forward and engage your core.
- Hold this position for up to 30 seconds.
- Repeat the stretch with the other foot forward.
- Do each side 2–3 times.
Arm Circles
- Stand tall with your arms at right angles out in front of you. Your thumbs should be facing away, and your forearms should be aligned with the wall.
- Keep your shoulder blades back and gently squeeze them together.
- Slowly raise both arms upwards while keeping your shoulder blades back and together.
- Maintain the shoulder blade position as long as you can while slowly lowering your arms to return to the starting position.
It is important to listen to your body and not push beyond your limits. Only stretch to a degree that is comfortable, and discontinue if you experience pain beyond mild discomfort. Over time, you can gradually increase the number of repetitions and add weight to your exercises.
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Corticosteroid injections
The injections can provide pain relief for a few hours after the procedure, and they usually begin to work within two to three days. It is recommended that no more than two or three injections be administered over the course of one year. Side effects may include tenderness and bruising at the injection site. Patients should also be aware of potential complications that can arise from the corticosteroid being absorbed into the bloodstream or other tissues.
There is conflicting evidence regarding the efficacy of corticosteroid injections for shoulder pain. While some studies have shown significant benefits, others have found little overall evidence to guide treatment. The small sample sizes, variable methodological quality, and heterogeneity of existing studies make it difficult to draw definitive conclusions. Further clinical trials with larger sample sizes and standardized methodologies are needed to establish the true effectiveness of this treatment option.
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Frequently asked questions
A shoulder strain occurs when a tendon or muscle is overstretched. Tendons are bands of connective tissue that connect muscles to bones. Shoulder strains are commonly caused by overstressing or overusing the shoulder, such as by lifting heavy objects or playing sports with repetitive arm movements.
The symptoms of a shoulder strain include muscle spasms, muscle weakness, and redness. If you suspect you have a shoulder strain, it is best to consult a doctor, who can diagnose the injury through a physical examination.
Most shoulder strains can be treated at home with the RICE method: rest, ice, compression, and elevation. It is important to rest the shoulder and avoid activities that cause pain or discomfort. Over-the-counter NSAIDs like ibuprofen or aspirin can help with pain and swelling, but for muscle strains, acetaminophen may be recommended instead to avoid an increased risk of bleeding. In more severe cases, doctors may recommend corticosteroid injections or surgery.
To prevent shoulder strains, it is important to avoid overusing or overstressing the shoulder. Simple stretches performed 2-3 times a week can help keep the muscles flexible and reduce pain, but be sure to consult a doctor before starting any new exercises.
