Posted by Sarah on 6th March 2014These are my top 3 shoulder blade pain tips for anyone suffering from stubborn pain in the shoulder.
Rest - the best shoulder pain tip I can give you is to REST. So many people try to shrug it off as nothing and jump straight back into vigorous activities, contact sports, weight training or even just carrying heavy shopping bags!
It's important that you take it easy and give the inflammation in your shoulder chance to heal.
Ice - Speaking of inflammation, it is actually a major cause of your pain. Your shoulder swells and stiffens and that means bits inside your shoulder rub into each other and get inflamed and sore.
Apply a pack of ice to the painful areas of your shoulder twice a day (morning and evening) for 10-20 minutes. Don't apply ice directly to the skin though, you don't want a free burn!
Stretch - After a few days or a week or so of icing and not using your shoulder, it may have seized up a bit. Start to loosen up your shoulder by doing some (very) gentle stretches.
Stretch up, down, left and right. Rotate your arm very carefully, and try to reach behind you as far as you can. This will help prepare your shoulder for getting back to regular activity.
I learned these tips while I was suffering from my own shoulder blade pain. It basically ruined my life for a few months until I came across Joe Brent's guide on the internet. I learned a load of stuff about how to stop shoulder pain and it really helped me. Check it out here - Shoulder Pain No More.
Posted by Sarah on 1st March 2014Shoulder blade pain causes
Pain in your shoulder blade can be a bit of a mystery. The shoulder is a very complex joint (the most complex in the human body!) and performs a wide variety of movements in pretty much every direction.
All this complexity means that the joint is prone to damage, wearing out, stress and trauma. Plus, the shoulder joint is naturally very fragile - there are some large muscle groups on the outside of your shoulder, but also some very small but very important muscles on the inside, known as the "rotator cuff".
The rotator cuff is a group of 4 small muscles that hold your shoulder in place. They connect the upper arm, the collar bone, the shoulder blade and the chest and help them all move in harmony.
Your rotator cuff is often the primary source of shoulder blade pain, usually because it gets damaged during sport or an accident, or wears out or becomes irritated through frequent use (like regularly carrying heavy shopping bags or performing repetitive actions like a baseball pitcher).
But don't worry, there is a light at the end of the tunnel. A while ago when I hurt my shoulder I found a guide by a guy called Joe Brent on the internet. He's a bit of a shoulder pain expert and has developed a ton of techniques for easing the pain in your shoulder. Check out his website here - Shoulder Pain No More.
Posted by Sarah on 24th February 2014Pain in the shoulder blade can really ruin your day, can't it?
It's amazing how much we use our shoulders for that you don't realise until it starts hurting every time you move. I was amazed when I hurt my shoulder last year - I couldn't carry my backpack, heavy shopping bags, play sports and some nights even sleeping becomes difficult because you can't get comfortable.
So here's a few suggestions for helping combat pain in your shoulder blade.
Try not to move it - this might sound obvious, but many people try to carry on as normal with shoulder pain, without realising that this just prolongs the condition. Give it a few days proper rest - no carry, no overarm movements, nothing heavy on your back at all.
Take anti-inflammatory medication - the best time is before bed if you're having trouble sleeping. Anti inflammatories control the swelling in your shoulder blade which is causing some of the pain, and they also help numb the pain itself. So a good idea all round (but remember to always read the label!).
Consider using a sling - if you pain in your shoulder blade is really bad, you could get a sling to wear on that side so your arm doesn't move and the weight is taken off your shoulder joint. This can sometimes be a good idea for very painful shoulder blade conditions for the first few days, but it's important not to start to rely on the sling for too long. You don't want your shoulder to get used to not having to do any work!
Once the pain starts to subside, or after a few days of rest, you can start doing stretches to help loosen your shoulder and then exercises to strengthen the small muscles inside your shoulder joint that attach to the shoulder blade.
I would recommend Joe Brent's Shoulder Pain No More guide. It's got tons of great stuff in it that really helped me out when I had pain in my shoulder blade last year. Click here to check it out.