How to Repair a Shoulder Injury
- 1). Start slow. Although your shoulder injury may be minor, its condition will quickly worsen if not taken care of. Do stretches in the morning and at night to limber and awaken your shoulder muscles. This will reduce swelling and tearing, while increasing mobility. Just don't push yourself too far. When repairing a shoulder injury, gradually increase the intensity of your stretches and incorporate exercises into your daily routine. This allows your muscles to strengthen at their natural pace instead of being forced into unnatural territory.
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Remember to rest. Shoulder injuries can evolve from a simple soreness into an overwhelming ache, causing muscles to tighten and pain to overtake the upper back and injured arm. Sleep as much as your body needs and don't push yourself as you fight for recovery. That will only worsen the injury and lengthen your rehabilitation. - 3). Use a sling or splint for additional support. An injured shoulder is often hard to repair because of its frequent usage. Placing it in a sling increases the speed of recovery because it eases the pain and tension of the muscles while also preventing you from subconsciously using it.
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If used correctly, heat can be a vital asset in repairing your shoulder. It can ease the pain, minimize swelling and reduce muscle spasms. A whirlpool or bath will unlock knotted muscles and ease the tension of an injured shoulder, increasing mobility while soothing its aches. Heating pads are also extremely effective, but they take longer to liven the muscles. Averaging anywhere from 4 to 6 hours, they have repeatedly shown to decrease aching and increase mobility, but they do not produce the immediate relief of the bath. - 5
Shoulder stretch as part of a Thai body massage. image by Deborah Benbrook from Fotolia.com
Physical therapy is essential for shoulder repair because all exercises taught will be honed to the specific needs of the injury. This will reduce pain and decrease recovery time by strengthening all areas of the shoulder and increasing flexibility. As you learn exercises in class or one on one, an instructor will teach you exercises to do at home, enabling you to work at your own pace and strengthen your shoulder continuously.
