The shoulder can be injured in the course of many sporting events. The shoulder is somewhat delicate in nature. It is supported by four small muscles that control the subtle movements the shoulder is capable of making. However, those muscles can become damaged through overuse, an awkward movement or by taking a blow in a contact sport. If you have significant pain or loss of motion, you need to be examined by a physician.
Instructions
1. Rest the shoulder completely for 24 to 48 hours after you first notice an injury or feel pain. If you can avoid reaching for any item or picking anything up, the body's ability to recuperate may help your shoulder make a quicker recovery.
2. Ice the shoulder for the first 24 to 48 hours after the injury. Use an ice pack on the back of the shoulder for 15 minutes of every waking hour during the first 24 hours after the injury. During the second 24 hours, put an ice pack on the injured area for 15 minutes every two hours. This will reduce swelling, discoloration and relieve pain.
3. Start therapeutic exercises if you notice any improvement. Do shoulder shrugs to start off your rehab. Stand with your arms at your sides and hold very light (two to three pound) dumbbells. Shrug your shoulders up and hold that position for a count of two. Return to the starting position. Do this 15 times, take a 30-second break and repeat the set.
4. Put an exercise band over a doorknob or a heavy piece of furniture. Hold the grip end of the band about 24 inches away from the doorknob. Pull the handle of the band in towards your midsection. Hold that position for two seconds and return to the starting position. Do this 15 times, take a 30-second break and then repeat the set.
5. Stand up straight and bend your arms so they are at a 45-degree angle in front of you. Take your arms and rotate them out to the sides. Return your arms to the starting position. Do this 15 times, take a 30-second break and then repeat the set.
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