Shoulder Pain: Causes, Self-Assessment, And When To Seek Professional Help
Shoulder Pain Is Multi-Factorial
The pain you are experiencing in your shoulder could be coming from your shoulder, your neck, your mid back, or another part of your body. Fully understanding and knowing how to treat shoulder pain requires a thorough assessment by a movement specialist to find the “root cause” to administer the most appropriate treatment plan.
Common Causes Of Shoulder Pain
Weakness in the rotator cuff and/or surrounding muscles
Limited range of motion in the neck, back, or shoulder placing increased strain on the shoulder
Static postures for prolonged periods
Poor movement patterns when reaching or moving overhead that load your muscles in un-ideal patterns
Overuse of specific muscles (repetitive motions)
What Is Causing Your Shoulder Pain?
Here are few things you can test on yourself to try and figure it out…..
Range of Motion - Can you turn your neck side to side, look up and down pain free without limitation? Can you raise your arm all the way overhead (biceps beside your ear), reach behind your back (hooking a bra type motion), and reach all the way out to the side and overhead (think making a snow angel)?
If you had pain and/or limitation with any of these, range of motion could be a culprit of your shoulder pain
Strength - Can you do a push up and touch your chest to the floor? Can you do a strict pullup? Can you lift a 15# object overhead? Can you carry a heavy bag (>25#) at your side?
If you had pain and/or can’t do 1 or more of these movements, strength could be a culprit of your shoulder pain
Mobility/Stability - Can you control a weight overhead while your body is moving under it (Kettlebell windmills)? Can you perform kipping motions on the bar without pain? Can you throw a ball?
If you had pain and/or could not perform 1 or more of these dynamic motions, mobility/stability could be a culprit of your shoulder pain
Maybe you discovered a possible cause (or causes) that could be contributing to your shoulder pain. SO NOW WHAT?!
+ Address the limitation found above with specific interventions prescribed by a Physical Therapist
+ Everyone’s body is different and no “special exercise” or “do this and your shoulder pain will disappear” is reality
When To Seek Professional Help?
You have tried to let it rest, stop doing what aggravates it, cherry picking your workouts, or taking pain medication but the pain is still present.
If you are unable to resolve your own symptoms in 7-10 days (return to all daily and recreational activities pain free) it is time to seek out a Physical Therapist who can identify the cause of your pain and get you on the path to recovery sooner than later!
