Shoulder injury

This leaflet will provide information to help you recover from your shoulder injury.

 

When you fall and injure your shoulder you can damage the ligaments and tendons that support and move the shoulder joint. This type of injury can cause pain, swelling and bruising. Your shoulder will also feel limited in its movement and you may have difficulty raising your arm.

These symptoms are expected after this type of injury. It will heal, but it is important to do the correct treatment yourself to reduce the pain and swelling, and improve the movement.

 

 

Pain

If you feel the pain is severe enough to stop you sleeping then take some regular pain relief. Paracetamol taken regularly will help control the pain and allow you to exercise more comfortably. If you need a stronger painkiller such as Codeine then see your GP.

As the inflammation process of the injury needs to happen it is important that you don’t take Ibuprofen for the first 48 hours. If the swelling persists after this time then you can take Ibuprofen as well as the Paracetamol. If you have asthma or stomach problems then please discuss with your doctor whether you can take any form of anti-inflammatory tablets. (Ibuprofen is not recommended if you have asthma, kidney disease or stomach problems)

 

 

Swelling

It is important to limit the amount of swelling you have as this can delay the healing.

You may have been given a sling to rest and elevate your shoulder. If possible you need to rest the shoulder in this position for at least the first 24-48 hours after the injury. However during this period it is important to remove the sling regularly (i.e. every 1-2 hours), to exercise the shoulder to prevent stiffness and reduction of strength.

 

 

Ice packs

Using a proper ice pack on the shoulder every two hours will also help both the pain and the swelling. Ideally use a large pack of frozen peas and wrap this in a tea towel that is wet with cold water (do not put the packet plastic in contact with your skin and do not leave on while you are asleep).

Place this pack over the worst area of the shoulder and press it on firmly. Wrap this in place tightly with a bandage, scarf or another towel. Keep this ice pack in place for 15-20 minutes. Immediately after do some gentle exercises as shown below.

Remember to put the peas back in the freezer so you can use them again but remember to label them clearly so you do not cook them by mistake. Repeat the icepack treatment every two hours.

 

Shoulder exercises

In a lying position raise your hands using your healthy arm to assist your injured shoulder. Try to take your arm over your head as much as pain will allow. Try this 10 times at least 3-4 times a day. For the first few days it may be more comfortable to do this after the ice pack has been on.
In a lying position, place you arm out to the side with your elbow bent and hand facing upwards. Rotate your upper arm, taking your hand down towards your hip and then up towards your head Try this 10 times at least 3-4 times a day. For the first few days it may be more comfortable to do this after the ice pack has been on.
In standing position lean forward and support yourself on the back of a chair with your injured shoulder dangling forwards. Relax and swing the injured arm forwards and backwards like a pendulum. Try this 10 times at least 3-4 times a day. For the first few days it may be more comfortable to do this after the ice pack has been on.
Standing facing a wall; gradually walk with your finger tips up the wall aiming to reach as high as possible. Walk both hands up the wall together, so you may see how high you should be able to reach. Try this 10 times at least 3-4 times a day.
In a standing or sitting position raise your arm out to the side to reach above your head. Try this 10 times at least 3-4 times a day. You may find that this is easier to do a few more days after the injury.
In a standing or sitting position raise both arms out in front to reach above your head. Use your other arm to help if needed Try this 10 times at least 3-4 times a day. You may find that this is easier to do a few more days after the injury.

Getting back to activity

True healing of the damaged tissues can take at least six weeks.

Activities such as swimming, stretching to dust the table and cleaning windows, gently can help to maintain your general movement whilst the shoulder mends.

Make sure that you have regained full movements of the shoulder and that all the pain has settled before you return to any sporting activity again.Then you can start back to some light training or gym work and test your shoulder out with specific sport exercises before playing competitively again.