Shoulder Pain and Injury

What causes shoulder pain?

There are many causes of shoulder pain, but most cases will only affect a small area and are relatively short-lived. Shoulder pain may also be part of a general condition such as rheumatoid arthritis or osteoarthritis.

Shoulder pain isn’t always caused by a problem in the shoulder joint – problems in the neck can cause pain that’s felt over the shoulder blade or in the upper outer arm.

The shoulder is the most mobile joint in the body.It helps when you are looking at shoulder pain and injury to understand how the shoulder works.

The main shoulder joint is a ball-and-socket joint, which allows a very wide range of movement.

The joint is surrounded by a tough fibrous sleeve called the capsule, which helps to hold the joint together.

A group of four muscles and their tendons make up the rotator cuff, which controls movement and also helps to hold the joint together.

There’s another smaller joint where the top of the shoulder blade meets the collarbone.

Rest and exercise

Aim for a balance between rest and activity to prevent the shoulder from stiffening. Pace yourself to start with and try to do a bit more each day. Try to avoid movements that are most painful, especially those that hold your arm away from your body and above shoulder height. It’s important to remain active, even if you have to limit how much you do.


Don’t sit leaning forwards with your arm held tightly by your side. This position can make the problem worse, especially if some of the pain is coming from your neck. When sitting, keep a pillow or cushion behind your lower back with your arm supported on a cushion on your lap.

Reducing the strain

When raising your arm or lifting objects, reduce the strain or pull on your shoulder by:

  • keeping your elbow bent and in front of your body
  • keeping your palm facing the ceiling. To lower your arm, bend your elbow, bringing your hand closer to your body.


If the above does not help then you should come and see us.If your shoulder pain is affecting your activity contact us for expert physiotherapy advice and treatment. Physiotherapy can help you to manage pain and improve your strength and flexibility. Una your physiotherapist will assess your problem, identify the cause and work out a treatment plan for your shoulder pain and injury.This may involve you participating by doing some form of exercise to increase your strength and flexibility.The goal is to get you back to being fit as soon as possible.In this specially built physiotherapy clinic your recovery is the goal.