Shoulder injuries don’t only happen in the gym, on the field, or by way of an auto accident. Many injuries can occur right in the comfort of your own home. Luckily, there are a few things you can do to avoid shoulder injuries at home
While home is generally a safe space, there’s always the risk of a slip and fall. Activities like spring cleaning, roof repair, and furniture moving can also pose a risk if not done correctly and carefully.
The first step to avoid injuries is being aware of the risks and how they occur. Once you understand how simple things like improper sleeping or lifting heavy items can have a negative impact on your joints, muscles, and nerves, you’ll be better equipped to keep that from happening.
Today, we’re taking a look at the most common at-home shoulder injuries and a few tips to avoid them.
The term frozen shoulder comes from the feeling this injury creates in the body. Your shoulder may “freeze” up if you’re limiting use, which can allow abnormal bands of tissue, called adhesions, to build up. This build up keeps the shoulder from moving freely, which can keep you from performing basic activities like taking the trash out or hanging a piece of art.
A cartilage tear is most likely to occur when repeating the same shoulder motion again and again, like during home improvement activities such as vacuuming or raking leaves. You can also hurt the cartilage during a hard fall. The cartilage is your shoulder’s rubbery padding that protects the rim of the shoulder joint, and a cartilage tear can make it difficult to lift your arms all the way up and may make your shoulder feel weak. It can also lock, grind, or catch as you try to move your arm.
An impingement is, in essence, a pinching of the tendons in your rotator cuff by the shoulder bones. This can happen from lifting your arms overhead a lot, like when lifting heavy items or cleaning the gutters. The area will feel swollen, inflamed, and tender.
If your shoulder gets pulled backward too hard or if it rotates further than it should, you may desolate your shoulder and pop it out of its socket. When this happens, you’ll feel a strong surge of pain and weakness through the shoulder, often followed by numbness, swelling, and bruising.
Rotator Cuff Tear
Your rotator cuff consists of the muscles and tendons that hold your arm in place and allow you to lift upward. If you overuse it, like while playing ball in the yard, or fall, you can damage and tear the cuff. Many times, the pain is experienced at night or when trying to lift things – some people even hear a cracking sound when trying to move the shoulder.
How to Avoid Shoulder Injuries At Home
Now that you have a better understanding of common at-home shoulder injuries, we’ll round it off with three quick tips to avoid these injuries at home or prevent them from getting worse.
- Change Sleeping Position – If you’re a side sleeper who sleeps on their arm/shoulder, this can exacerbate any pain or injury already present. Retraining yourself to sleep on your back so your shoulders can lay flat at your side can be a good idea.
- Always Warm Up – Before you lift anything, exercise, or engage in any sort of physical activity, you should always warm up the shoulders. Start with a few circular rotations followed by a lateral stretch on each side to get your muscles awake and ready to support you.
- Strengthen Shoulder Muscles – You can strengthen your shoulder muscles, making them less prone to injury through specialized strength training programs. You should always ask your doctor before starting a regimen like this.
Have a Shoulder Injury? See a Pro
If you think you may have sustained a shoulder injury at home, don’t ignore the pain, swelling, or immobility. Make an appointment with our chiropractors in St. Petersburg, FL, to help identify and treat your shoulder issue. Contact the Sea Change Wellness Chiropractic office at (727) 521-4244 to schedule your next visit.