Jun 05, 2023

What do different shoulder injuries feel like? Learn exercises targeted for various parts of the shoulder joint

If you're experiencing shoulder pain, it can be difficult to know what's causing your ailment. Shoulder injuries can range from mild to debilitating, and some are more serious than others. It's essential to understand the difference between different types of shoulder injuries to get the proper treatment for your particular condition. In this blog post, we'll explain how a variety of common shoulder injuries feel....and what they mean for your future health. man-with-shoulder-pain

Rotator cuff injury

The rotator cuff is a group of four muscles that attach to your humerus (the bone in your upper arm). These muscles help you lift and rotate your arm, as well as provide stability to the shoulder joint. When you have a rotator cuff injury, these muscles can become strained or torn due to overuse or trauma.

Symptoms of rotator cuff injuries include:

Pain in the front or side of your shoulder when you move it
Tingling, numbness, or weakness in one or both arms
A feeling of instability in the shoulder joint when lifting objects overhead

man-shoulder-pain

If you experience any of these symptoms after an event such as falling onto an outstretched hand on hard ground then you should seek medical attention immediately.

This could mean there has been damage done beyond just bruising around where it happened (known medically by its Latin name "contusion"). In the interim, try icing your shoulder with some frozen peas for twenty minutes every hour.

Shoulder separation

Shoulder separation is a partial dislocation of the shoulder. You may have heard it called an AC joint sprain or a Bankart lesion, referring to two types of injuries that can cause shoulder separation.

Shoulder pain and swelling are common symptoms, as well as weakness in your arm and difficulty lifting or moving it.
A sling or brace may immobilize your shoulder while it heals. MendMeShop has a great shoulder compression sleeve that could be a great support for this purpose. Recovery time depends on how severe your injury was; if you're experiencing long-term pain after several weeks with no improvement in mobility, consulting a doctor is recommended.

mendmeshop-compression-sleeve-shoulder-pain-woman-unboxing

AC joint sprain

The AC joint is a small but essential structure in your shoulder. It connects your clavicle (collarbone) with your scapula (shoulder blade), and if you've injured it before, you know how painful an injury can be. AC joint sprains happen when there is trauma to this area of the body.

AC joint sprains are common among athletes who play sports that require frequent overhead movements, such as baseball pitchers or tennis players. They can also occur when someone falls onto their outstretched hand while reaching for something above them--a common occurrence in everyday life!

Biceps tendinitis

Biceps tendinitis is a painful condition when the biceps tendon becomes inflamed. It can be caused by overuse or by a sudden injury. Symptoms include pain, tenderness, and swelling in the biceps tendon (the thick cord of tissue that connects your upper arm bone to your shoulder).

shoulder-anatomy-diagram-shoulder-injury

Frozen shoulder

A frozen shoulder is a condition in which the shoulder becomes stiff and painful, making it difficult to move. It's also known as adhesive capsulitis.

The exact cause of frozen shoulder isn't known, but it may be related to age or an injury that caused inflammation around your rotator cuff (a group of muscles and tendons that help you lift your arm). The condition usually affects people over age 40, especially women.

The symptoms include:

Pain when moving your arm behind you or above shoulder level
Stiffness that keeps getting worse over time

With a bit of knowledge, you can get help for your shoulder pain.

If you're currently experiencing shoulder pain, it's important to know the different types of shoulder injuries and how they can be treated.The first step is knowing the symptoms, causes and treatment options for each type of injury

shoulder-anatomy-injury-diagram-muscle-tendon

Exercises for the shoulder

A healthy shoulder needs all these motions!

The shoulder is a complex joint and has many important functions.

The shoulder is a complex joint and has many important functions. It's the most mobile joint in your body, allowing you to move your arm in many directions. The shoulder also allows you to lift heavy objects overhead, also making it one of the strongest joints in your body. However, this strength comes at a price: because the upper arm bone (humerus) connects directly to the scapula (shoulder blade), it stresses this area when lifted above head level or during activities like throwing a ball or swinging an axe.

The rotator cuff muscles help support and align these bones as they move around each other during daily activity; however, if these muscles become weak due to injury or age-related degeneration, then there may be more risk for injury during exercise such as weightlifting or swimming laps

Flexion of the shoulder occurs when the arm is raised above the head.

Flexion of the shoulder occurs when you raise your arm above the head, with the arm out in front of you.
The shoulder joint is a ball and socket joint, formed by an articulation between two bones: the humerus (upper arm) and scapula (shoulder blade).
The head of the humerus is the ball, which fits into a socket on top of your scapula called glenoid cavity.

shoulder-exercise-man

Extension (also called hyperextension) of the shoulder occurs when you raise your arm behind your back.

Extension (also called hyperextension) of the shoulder occurs when you raise your arm behind your back. This motion is also called 'hyperextension,' and it is a passive motion, meaning that it's done without effort. You can do this exercise with or without resistance.

To perform extension:

👉Raise one arm overhead with palm facing forward; keep your other arm down by side at waist level with palm facing inward toward the body (in other words, turn palms toward each other).

👉Slowly lift up both arms until they touch above the head; hold for 5-10 seconds before lowering again to starting position

woman-shoulder-exercises

Abduction is moving your arm away from your body outstretched to the side

Abduction is a lateral movement of the arm. It occurs when you move your hand away from your body. Abduction is an outward movement of the arm away from the midline of your body or a vertical line through it

👉Shoulder abduction exercises effectively strengthen the deltoid and rotator cuff muscles. They can also improve shoulder stability and prevent injuries.

👉Shoulder abduction is a movement that involves raising your arm out to the side while keeping it straight at the elbow joint. It is one of the three main movements performed by your shoulders and arms, along with flexion (bending) and extension (straightening).

Exercises that emphasize shoulder abduction include:

👉Side raises: Stand up straight, holding a dumbbell in each hand by your side, palms facing forward. Raise your arms to the sides until they are parallel to the floor, then slowly lower them back down again. You can do these standing or sitting with a chair behind you for support.

👉Front raises: Stand up straight, holding a dumbbell in each hand by your sides, palms facing forward. Slowly raise your arms in front of you until they are parallel to the floor, then slowly lower them back down again. You can do these standing or sitting with a chair behind you for support.

Adduction is bringing your arms together like you're hugging yourself.

Adductor muscles of the shoulder are a group of four muscles that lie on the medial aspect of the humerus. They originate from the medial epicondyle of humerus and insert into the lesser tuberosity. These muscles are mainly responsible for bringing the arm close to your body, i.e., adduction. In other words, Adduction is bringing your arms together like you're hugging yourself.

The following is a list of shoulder adduction exercises:

👉Seated Cable Adduction - This exercise works out your shoulders by pulling them back while you sit on a bench with a cable attached to it. You can do this exercise with one arm or both arms at a time.

👉Standing Cable Adduction - This exercise is similar to seated cable adduction, except that you stand up while performing it instead of sitting down on a bench. It also works out your shoulders by pulling them back while standing up with a cable attached to it.

👉Side planks with rotation

👉Push-up variations: Doing push-ups with hands placed wider than your shoulders requires more force from your chest muscles than doing push-ups with hands placed at shoulder width. Adding weight will make this exercise more difficult still.

👉 Reverse flys

mendmeshop-exercise-bands

👉Resistance band exercises: Using a resistance band ( like MendMeShop’s Exercise bands) anchored around something solid like a door frame and pulling it down toward your chest is an excellent way to work these muscles. The resistance increases as you pull farther down on the band (the further down on it you go).

👉Cable or band face pulls

woman-side-plank

Internal rotation moves the arm inward toward the midline of your body, like turning on a faucet in the shower and then flicking water upward toward your face.

Internal rotation moves the arm inward toward the midline of your body, like turning on a faucet in the shower and then flicking water upward toward your face. This is a key component of serving in tennis, throwing a baseball or football, and swinging a golf club.

Internal Rotation Exercises:

Turn both palms up with elbows bent at 90 degrees and hands out to sides at shoulder height; rotate right shoulder forward until right forearm points down (internal rotation). Hold for 10 seconds; repeat with left shoulder. Alternate sides two times per set (four total sets).

External rotation moves your arm outward away from the midline of your body.

External rotation is the movement of your arm outward away from the midline of your body. For example, if you were to do a front toss, windmill or hammer throw, these are all examples of external rotations. External rotation exercises are especially important for baseball players because they help prevent shoulder injuries during pitching. They also help improve pitching velocity by increasing strength and flexibility in your shoulders.

Examples of external rotation shoulder exercises

👉Rotation with a resistance band. Stand facing the anchor point of a band, holding the ends in each hand. Move your arms out to the side so they are at 90 degrees to your body, palms facing down. Then rotate your hands until they face forward again.

👉Exercise ball external rotation exercise. Lie on your back and place a small exercise ball between your knees, keeping them together and your hips raised off the floor. Keep arms straight by your sides and slowly raise them as far as they will go without rounding your back or letting the ball roll out of position between your knees. Hold for one count and then return to starting position. Repeat 10 times per set, increasing by one set every two weeks until you can do three sets of 10 reps each day

👉External Rotation With Dumbbells: This is a great exercise for beginners and those who are just starting to build their strength and endurance. Start by standing with feet shoulder-width apart, knees slightly bent, back straight, and abs tight. Hold one dumbbell in both hands with palms facing inwards, then slowly raise the weight until it is level with your shoulders. Now rotate your arms so that they are facing outwards, keeping them straight at all times. Lower the dumbbells back down again until they are hanging by your sides once more. This completes one repetition; perform three sets of eight repetitions each.

👉External Rotation With Resistance Band (like MendMeShop’s Exercise bands): This is another simple exercise that can be used by beginners or those who have some experience working out but have not yet tried this particular move before.

Start by standing with feet shoulder-width apart and knees slightly bent
Place one end of a resistance band around the arch of the foot.
The other leg should be outstretched in front of you with your knee slightly bent.
Grab onto the ends of the band and hold them at chest height with palms facing forward.
Slowly raise your arms out to your sides until they are parallel with the floor, keeping tension on the band at all times.
Hold this position for two seconds before returning your arms to their starting position above your chest and repeat for 10 repetitions per set three times per week (maximum).

shoulder-exercises-exercise-bands

👉External rotation is a movement that occurs at the shoulder. It is a secondary function of the muscles of the rotator cuff and scapula stabilizers.

The scapula stabilizers include:

Supraspinatus (SS)
Infraspinatus (IF)
Teres minor (TM)
Subscapularis (SUB)

In order for external rotation to occur, all of these muscles must contract together. You can strengthen them by performing exercises like external rotation with dumbbells. This exercise is performed with dumbbells hanging at your side and arms at your sides. Then lift your arm straight out to the side while keeping your elbow slightly bent and move it back towards your body until it reaches 90 degrees. Your elbow should be pointing forward at this point. Then lower back down

shoulder-exercises-woman-gym

A healthy shoulder needs all these motions!

The shoulder is a complex joint, and it has many important functions. One of its main roles is to allow for arm flexion at the elbow and extension (also called hyperextension) of the arm behind your back. The shoulder also helps us rotate our arms in all directions, as well as lift them above our heads.

✔️To understand how much these motions can affect your body's overall health, imagine what would happen if you couldn't raise your arms above your head, or even worse if they were permanently bent at 90 degrees!

✔️ In addition to being inconvenient (you'd have trouble reaching things).

✔️This would put additional stress on other joints throughout your body, such as shoulders or hips, while also increasing the risk for injury during everyday tasks such as reaching into high cabinets or lifting heavy objects off shelves without bending over properly first (which could lead directly into another problem: poor posture).

What to do if you have a shoulder injury

If you have a shoulder injury, you are probably wondering what to do next. A shoulder injury can be painful, but it doesn't always mean that surgery is necessary. There are some things you can do at home to help relieve pain and speed recovery. The first thing is to seek medical attention from an orthopedic surgeon or doctor specializing in treating shoulder injuries.

Seek medical attention.

If you're experiencing any of the following symptoms, see a doctor:

Pain that is severe or persistent
Fever
Swelling, redness or warmth around your shoulder joint.

If you have any of these symptoms, it's essential to see a doctor immediately.

Warm up properly and stretch both shoulders.

Warm up properly and stretch both shoulders.
Stretches for the shoulder include:
With the arm out to your side and the elbow bent, gently pull your forearm towards you while keeping it at a 90-degree angle to your body. Repeat this movement 10 times with each arm.
With one hand on a wall or chair for support, rotate your torso so that one foot is behind you with your knees slightly bent (this helps stretch out the back). Reach above shoulder height with both arms as far as possible without bending over or twisting too much; hold for 30 seconds before switching sides.

Try a heat or an ice pack to calm down your shoulder pain.

If your shoulder is injured, you can use heat or an ice pack to help reduce inflammation. To use the hot pack:

Use the shoulder TSHELLZ, which can help provide targeted support, increase blood flow, and decrease inflammation and pain in the shoulder

man-shoulder-tshellz-shoulder-pain-adapter

Avoid using your shoulder for activities, like driving or bathing, that aren't necessary during your recovery period.

Avoid using your shoulder for activities, like driving or bathing, that aren't necessary during your recovery period. The more you use and stress it, the longer it will take to heal.

You should also avoid doing things that can irritate your rotator cuff and make it worse:

Don't lift anything heavy with one arm - even if you only lift light objects like groceries or boxes of paper towels.
Don't cross your arms in front of your chest while sitting at a desk or table (this applies regardless of whether or not there is an injury).

A shoulder massage from a qualified professional could be a great support during this time.

man-shoulder-massage

Modify your workouts so you don't re-injure yourself while exercising during your recovery period.

If you have a shoulder injury, avoid lifting weights with your arm. This includes bench presses and pushups.

You should also avoid any exercises that require you to raise your arm above shoulder level. These include climbing ropes or doing pull-ups at the gym, as well as swinging a golf club or tennis racket during a match.

Consider using a sling or brace if you feel like you can't move around without pain, as these will help keep your arm stable and in the best position possible.

If you feel like the pain is too great, consider using a sling or brace. MendMeShop has a great option for this purpose The MendMeShop Shoulder Compression Sleeve. These can help keep your arm stable and in the best position possible.

mendmeshop-shoulder-compression-support-box-shoulder-pain-lady

If you're going to use a compression support, here are some tips:

Make sure it has enough room for movement but not so much that it slides around on its own. You'll want to adjust this often during the first few days of wearing it because as muscles loosen up from being immobilized, they'll need more space in order for them to move normally again without causing pain or soreness.
Don't use any type of fabric that could get caught on anything (like Velcro). This could cause further injury if something gets caught on it while moving around with an injured shoulder joint!
Check regularly for signs of skin irritation around where straps meet skin; if there are any redness/irritation/blisters forming near those spots, then try using different types until finding one that works best without causing further problems like those listed above.

Once you're cleared by a doctor, there are some things you can do at home to help relieve pain and speed recovery

Once you're cleared by a doctor, there are some things you can do at home to help relieve pain and speed recovery.

Don't use your shoulder for activities that aren't necessary. If you have to lift something heavy or reach up high, try using your other arm instead of putting pressure on the injured one.
Don't use your shoulder for painful activities. If it hurts when you move it, don't do it! The best thing for an injured joint is rest and lots of ice packs if the area feels hot or warm to the touch (in which case see above).
Do use your shoulder for activities that aren't painful: stretching exercises like yoga or pilates; walking around with weights (like dumbbells); swimming laps; riding bikes around town...etc

✔️In the end, it's important to remember that there are plenty of things you can do at home to help relieve pain and speed recovery. If your shoulder injury is severe enough that you need medical attention, then please make sure you look for an expert who can diagnose the problem properly.

✔️ Once this has been done and treatment begins, use these tips as a guide for how best to care for yourself during recovery time and don't forget about exercising!

✔️The shoulder is a complex joint and has many important functions. It's important to keep your shoulder healthy by exercising these movements and using good posture

✔️Now that you know more about shoulder injuries, it's time to get help. If your pain is severe or doesn't go away with basic treatment, make an appointment with a doctor immediately. The sooner you can get evaluated and begin treatment, the better off you'll be!

woman-on-computer-shoulder-pain

🌐Instant chat on the store Shop.Tshellz.Com

📩Email us at Service@MendMeShop.com

📲Call, WhatsApp or Text +1 705 888 5768

⚠️This information should not be used in place of a visit, call, or consultation with or the advice of your physician or other qualified medical professional

✔️All MendMeShop comments and testimonials posted are verified, fully documented, and 100% authentic. Permission is always granted by the customer prior to posting of any comments or reviews.

✔️The testimonials and comments reflect the real life experiences of individuals who used our products. However, individual results may vary. We do not claim, nor should the reader assume, that any individual experience conveyed is typical or representative of what other consumers might experience.

References

We pride ourselves on being thoroughly researched before we post blog posts, articles or webpages. Here is a list of references used to create this content:

👉Ref 1: Shoulder Pain and Common Shoulder Problems, American Academy of Orthopedic Surgeons

👉Ref 2:Common Injuries of the Shoulder University of Rocester Medical Center

👉Ref 3: Common Shoulder Injuries: Symptoms, Causes and Treatment Options Propel Physiotherapy

Back to MendMeShop