Common Causes of Shoulder Pain

Shoulder pain is one of the most common musculoskeletal complaints, and it can stem from a wide variety of conditions. Because the shoulder is the most mobile joint in the body, it’s also one of the most complex and vulnerable. Some of the most frequent causes include:

• Rotator Cuff Injuries or Tears
  The rotator cuff is a group of four muscles and tendons that stabilize the shoulder and allow overhead movements. Overuse, aging, or trauma can cause partial or full tears, leading to weakness, pain when lifting the arm, and difficulty sleeping on the affected side.
• Frozen Shoulder (Adhesive Capsulitis)
  This condition develops when the shoulder capsule thickens and tightens around the joint, restricting motion. It often comes on gradually, sometimes after an injury or period of immobility, and can take months to resolve without treatment.
• Shoulder Impingement Syndrome
  When tendons of the rotator cuff rub or “catch” under the bony arch of the shoulder blade, it creates pain, especially with overhead activities like reaching, lifting, or throwing. Left untreated, it can progress to tendon damage.
• Tendinitis or Bursitis
  Inflammation of the shoulder tendons (tendinitis) or the fluid-filled sac cushioning the joint (bursitis) can cause sharp pain, swelling, and tenderness. These are often linked to repetitive motions or poor posture.
• Arthritis
  Osteoarthritis in the shoulder joint can develop gradually, causing stiffness, loss of range of motion, and deep aching pain. Inflammatory types of arthritis, such as rheumatoid arthritis, may also affect the shoulder.
• Dislocations or Labral Tears
  Trauma, sports injuries, or falls can cause the upper arm bone (humerus) to slip out of the socket or tear the labrum—the cartilage rim that stabilizes the joint. These injuries often lead to instability, “catching” sensations, or repeated dislocations.

Because these conditions can overlap in symptoms, a thorough evaluation by a physical therapist or physician is essential to identify the underlying problem and guide effective treatment.

How Physical Therapy Helps Shoulder Pain

Physical therapy offers a safe, non-invasive approach to shoulder pain. A well-designed program not only reduces discomfort but also restores function and helps prevent recurrence. Common therapy goals and methods include:

• ✅ Pain & Inflammation Reduction – Manual therapy techniques, joint mobilizations, ultrasound, and other modalities help calm irritated tissues.
• ✅ Restoring Mobility – Gentle stretches, joint mobilization, and guided movement exercises improve flexibility and shoulder motion.
• ✅ Strengthening & Stabilization – Building strength in the rotator cuff and shoulder stabilizers allows the joint to move more efficiently and reduces stress on injured tissues.
• ✅ Postural Correction – Many shoulder problems stem from forward-rounded posture. Therapists retrain alignment and movement habits to take strain off the joint.
• ✅ Injury Prevention & Education – Ergonomic tips, activity modifications, and at-home exercise guidance empower patients to protect their shoulders long-term.

With customized treatment plans, therapy adapts to each person’s daily activities, sports, or work demands—ensuring recovery fits both lifestyle and goals.

At-Home Shoulder Exercises to Try

Gentle exercises can help maintain mobility and strength between therapy sessions. Always perform movements within a pain-free range, and stop if pain increases.

1. Pendulum Swings
   • Lean forward, supporting your non-painful arm on a stable surface.
   • Let your injured arm hang freely.
   • Gently swing the arm in small circles, clockwise and counterclockwise.
   • Perform for 1–2 minutes.
2. Wall Crawls (Forward & Sideways)
   • Stand facing a wall and “walk” your fingers up as high as comfortable.
   • Hold for a few seconds, then slowly return down.
   • Repeat 10 times forward and sideways.
3. Scapular Squeezes
   • Sit or stand tall with good posture.
   • Squeeze your shoulder blades back and down, holding for 5 seconds.
   • Repeat 10–15 times.
4. External Rotation with Resistance Band
   • Attach a resistance band at waist height.
   • Hold the band with elbow bent 90°, close to your side.
   • Slowly rotate your forearm outward.
   • Perform 2 sets of 10–15 reps.

These exercises target mobility, posture, and stabilizing muscles—foundational steps for shoulder health.

When to See a Physical Therapist

While mild shoulder discomfort may resolve on its own, it’s important to seek professional care if:

• Pain lasts longer than two weeks.
• You notice weakness, numbness, or tingling.
• Limited motion makes daily tasks (like dressing or reaching overhead) difficult.
• Pain worsens at night or with overhead use.
• You want a personalized recovery plan to avoid long-term damage or surgery.

Early intervention not only speeds healing but can also prevent minor issues from developing into chronic conditions.

Final Thoughts

Shoulder pain doesn’t have to limit your life. With the right combination of expert care, targeted exercises, and lifestyle adjustments, you can reduce pain, restore strength, and get back to the activities you enjoy.

Start your recovery today: Book an appointment with ProMotion Rehab and Sports Medicine and take the first step toward lasting shoulder health.