Understanding & Treating Shoulder Pain

"Let’s Shoulder This Together!"

What is Shoulder Pain?

Shoulder pain is one of the musculoskeletal issues affecting people of all ages and lifestyles. Whether it’s due to overuse, injury, poor posture, or degenerative changes, shoulder pain can significantly impact daily activities such as lifting, reaching, or even sleeping - especially if you are sleeping on the painful side. Fortunately, physiotherapy plays a vital role in the effective management and rehabilitation of shoulder pain, helping individuals regain mobility and stability, reduce pain, and restore normal function.

What Causes Shoulder Pain?

The shoulder joint is considered a complex joint, thanks to the wide range of motion it provides for our day-to-day activities, but for the same reason, it is also prone to many different injuries. It is composed of the arm bone, shoulder blade, collarbone, many deep and superficial muscles, tendons, ligaments, and bursae (small fluid pockets). Common causes of shoulder pain include:

• Rotator Cuff Swelling: Involves inflammation of tendons (tendinitis), tears, or pinching of the rotator cuff muscles and tendons that stabilize the shoulder.

• Frozen Shoulder (Adhesive Capsulitis or Periarthritis): Causes stiffness and pain, often developing gradually and limiting shoulder mobility.

• Shoulder Impingement Syndrome: Occurs when the tendons of the rotator cuff get pinched during shoulder movements.

• Dislocations and Instability: Often caused by trauma, the shoulder may become partially or fully dislocated, leading to ongoing pain and instability.

• Osteoarthritis: Degeneration of cartilage in the shoulder joint can lead to stiffness, inflammation, and chronic pain.

• Postural Issues: Poor posture, particularly from prolonged computer use or sedentary lifestyles, can contribute to muscular imbalances and shoulder pain.

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Symptoms of Shoulder Pain

The presentation of shoulder pain can vary depending on the underlying cause, but typical symptoms include:

• Dull or sharp pain in the shoulder, often worsening with movement

• Reduced range of motion

• Weakness in the arm or shoulder muscles

• Clicking, popping, or grinding sensations

• Swelling, tenderness, or warmth in the shoulder area

• Pain radiating down the arm or up into the neck

The Role of Physiotherapy in Treating Shoulder Pain

Physiotherapy is crucial in the treatment and rehabilitation of shoulder pain, whether the pain started recently, days ago, weeks ago or even years ago. Physiotherapy is important before and after any surgeries that affect the shoulder movement, whether it was a shoulder, elbow, neck or even wrist surgery. The main goals of physiotherapy are to get to the root cause, reduce pain, restore strength and mobility, and prevent recurrence. These goals include:

1) Assessment and Diagnosis

Physiotherapists at Ideal Physio begin by conducting a detailed assessment, including medical history, posture analysis, range-of-motion tests, strength evaluation, functional tests and special tests. This helps identify the root cause of the shoulder pain and tailor a personalized treatment plan.

2) Pain Management Techniques

In the early stages of treatment, we focus on relieving pain and inflammation. Techniques may include:

• Pain Education

• Activity modification

• Postural correction during different positions at home, at work, and/or during exercises

• Manual therapy, such as joint mobilizations or soft tissue releases

• Taping techniques to support the shoulder and reduce strain

• Therapeutic Ultrasound for inflammation, Shockwave for tightness and scar tissue mobilization, TENS for pain relief, EMS for muscle strengthening

3) Restoring Mobility and Flexibility

Gentle stretching exercises are introduced to improve shoulder flexibility and range of motion. These may include:

• Functional exercises prescribed by our Physiotherapists

• Workplace, Gym and Home modifications

• Wall walks

• Passive and/or active stretching

In cases like frozen shoulder, progressive stretching is especially important to break up adhesions and restore movement.

4) Strengthening Exercises

As pain subsides and becomes low enough, strengthening exercises are introduced to improve shoulder stability, mobility, and function. These may target:

• Deep Stabilizers of the shoulder joint such as the rotator cuff muscles

• Shoulder Blade Stabilizers such as shoulder blade squeezers and your “punch” muscles

• Core stabilizers

Resistance bands, weights, or bodyweight exercises will be used under the guidance of our expert physiotherapists.

5) Postural and Ergonomic Education

For many patients, poor posture contributes to shoulder issues and pain. Our Physiotherapists at Ideal Physio provide education and training on posture correction and ergonomics, especially for those who spend long hours sitting at a desk or performing repetitive tasks, as well as beneficial resting and sleeping positions.

6) Return to Activity

The final phase of rehabilitation focuses on restoring functional activities such as sports, lifting, or work tasks. Functional training and proprioception exercises help patients regain confidence and prevent re-injury.

Should Pain Prevention and Self-Care Tips

While physiotherapy is highly effective in managing shoulder pain, prevention plays an important role. Here are a few tips:

• Maintain good posture when sitting or standing for a few minutes and try to increase this time slowly - we’re not robots, and resting, slouching or lounging is A-Okay.

• Take breaks every 30 minutes after a static position, be it standing, sitting or slouching (haha!)

• Warm up and stretch before exercise or heavy lifting

• Strengthen shoulder and upper back muscles regularly. Our Physios will equip you with the knowledge on what/where they are and how to do it. 

• Avoid repetitive overhead movements when possible. If not possible, take a break – listen to your body

• Take breaks during prolonged tasks to avoid muscle fatigue

• Sleep in a supportive position, avoiding pressure on the painful shoulder

Shoulder Pain: Conclusion & Recovery Options

Shoulder pain can significantly affect quality of life if left untreated. This is one joint you really don’t want to wait on, as delayed treatment can impact daily tasks, work-specific tasks, your hobbies, staying active, and caring for your loved ones. Physiotherapists at Ideal Physio offer a comprehensive, non-invasive approach (unless acupuncture or dry needling is used, now that’s a bit invasive – but effective!) to managing shoulder conditions through tailored exercise programs, pain relief techniques, and education. By addressing both the symptoms and underlying causes, physiotherapy at Ideal Physio not only accelerates recovery but also empowers individuals to take an active role in their long-term health and mobility. With early intervention and proper care, many people with shoulder pain can achieve full recovery and return to their normal activities pain-free.

Are you suffering from shoulder pain? Book an assessment and treatment with a member of the Ideal Physio team and let us help today! We have locations in Hamilton, Ancaster, Stoney Creek, and Windsor. Learn more about our available services and insurance coverage options.