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 Peak Orthopedic Physical Therapy, 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 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!
Patient Success
“Before PT, I had this lingering and debilitating shoulder injury that would not go away. Even after 6 months of resting, it would hurt to do simple tasks, such as putting on a sweater or turning the car wheel. The thing that bothered me the most was that I was unable to do dead-hangs and pull-ups. As someone who loves lifting weights, being unable to do these was very frustrating. I am so thankful for Ceasar and the rest of the staff at Peak because in just 2 months, my shoulders feel 100% better. I am able to freely do arm movements I would wince at doing before, and most importantly, I can do pull ups again! Ceasar taught me the anatomy of what the issues were so I can exercise effectively and prevent future injuries. PT has helped me feel like my old self again and I am super thrilled to have gone through it.”
– Samuel L.
Staff Spotlight:
Christine DuPont, Office Manager
We’re thrilled to shine this month’s Staff Spotlight on Christine DuPont, our dedicated and highly skilled Office Manager at Peak Orthopedic Physical Therapy!
Christine began her journey with Peak in our Redondo Beach office and quickly stood out for her exceptional organization, professionalism, and commitment to patient care. Her outstanding performance and leadership earned her a promotion to Office Manager, where she now oversees operations across all three Peak locations and manages our Torrance office — the largest of our clinics.
Christine consistently goes above and beyond to support our team and patients. She’s organized, compassionate, and always willing to jump in wherever needed. Her leadership, loyalty, and positive energy truly reflect Peak’s core values: Patients First, Collaboration, Respect, Accountability, and Growth.
We’re so grateful for everything Christine does to keep our clinics running smoothly and our patients smiling.
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
- The 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 their rotator cuff or dislocate the arm bone out of their 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, such as 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!
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 shoulders 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.
Discover Peak Health & Fitness!
Take the next step toward better health and lasting wellness with Peak Health & Fitness — our personalized, medically supervised exercise program designed around your goals. Whether you want to lose weight, build strength, improve balance, or boost cardiovascular health, our team will guide and support you every step of the way to help you achieve real, sustainable results. Call our office or ask your physical therapist for more information. Memberships available at our Torrance and Rancho Palos Verdes locations.
Speed Up Your Recovery With Our Additional Services
- Peak Fitness (gym membership that includes fitness assessment, custom workout program and supervision)
- Medical Massage (massage with special attention to medical conditions or injuries)
- Deep Tissue Laser Therapy (Lightforce Class IV Laser for reducing pain and speeding up healing)
- Pain Management and Home Exercise Products
Ergonomic Tips for Good Shoulder Health
Ergonomics is a field of study focused on optimizing the environments in which people work, ensuring a safe, happy, and productive workplace. Whether you work in an office or at a construction site, your job might contribute to your shoulder pain. Simple ergonomic adjustments can help minimize your risk of a shoulder injury. At Peak Orthopedic Physical Therapy, our team evaluates not just your shoulder joint but the entire movement system, including your spine. Our certified McKenzie therapists take a targeted approach to identifying and resolving symptoms!
If You Have an Office Job…
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- Adjust your desk and chair so elbows rest at a 90-degree angle.
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- Keep your mouse and keyboard close together to avoid overreaching.
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- Position your monitor so the top is at or just below eye level.
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- Take regular breaks to stretch and reset posture.
If You Have a Manual Job…
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- void bending your torso to pick up items (even if they aren’t heavy). Instead, use positioning devices (like a forklift) to bring the items right in front of you.
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- Avoid repeatedly lifting items above your head whenever possible, and remember to keep what you’re lifting close to your body.
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- Take regular breaks, to reduce fatigue from repetitive movements.
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- Warm up before the workday to prepare your shoulders and spine.
Call Peak Orthopedic Physical Therapy for Personalized Support
Want to reduce stress on your shoulders throughout the day? Our physical therapists offer personalized ergonomic evaluations and movement strategies to help you feel and function better. Call today to schedule your visit.
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Get a Head Start on New Year’s Resolutions
Who said you had to wait until January to make healthy changes? While December is a busy time of year, it also offers that glorious week between Christmas and New Year’s Day when work is slow (if not non-existent). Why not use that time to consider how you might incorporate new health routines in the new year?
You could…
- Incorporate a few minutes of jogging on your walks.
- Try out a fitness class you usually can’t take because of work.
- Perfect a few new healthy recipes.
- Experiment with meditation.
The post-holiday slump is also a great time to schedule an appointment with the team at Peak Orthopedic Physical Therapy. We can help you resolve any lingering pain or help you plan out a new exercise program–just in time for the new year.
