Stop It Before It Starts: Simple Tips to Prevent Shoulder Pain
If you’ve ever suffered a shoulder injury, then you know how debilitating it can be. Not only are you experiencing persistent pain, but most shoulder injuries also restrict the range of motion in the joint, making day-to-day tasks — from grabbing a cup off the high shelf to brushing your hair — feel nearly impossible.
At Nestor Physical Therapy, our team of physical therapists will work with you to identify and resolve the underlying causes of your shoulder pain. We offer acute pain relief and can guide you through complete shoulder rehabilitation regardless of whether or not you require surgery — and often, you can resolve a shoulder injury with physical therapy alone!
But that process can take a while, and we want to help you avoid shoulder injuries, too. While we do incorporate injury prevention information into our rehab programs, it’s never a bad time to start incorporating small changes into your routine that can help prevent shoulder pain.
If you’d like to learn more about how we help prevent and alleviate shoulder pain, call us to schedule an appointment today!
What Causes Shoulder Pain and Injury, Anyway?
Your shoulder is an incredibly complex ball-and-socket joint with several moving parts, including:
- Three separate bones: the humerus (arm bone), scapula (shoulder blade), and clavicle (collarbone)
- Cartilage that wraps and protects these bones from rubbing against each other
- Three main ligaments that connect your shoulder’s bones
- A collection of muscles and tendons known as the rotator cuff that wrap and support the shoulder joint
- Bursae: small fluid-filled sacs that protect your tendons
Damaging any of these structures can lead to shoulder pain, weakness, and immobility. Some people injure their shoulders through sudden, acute injuries, especially if they’re active — a hard fall on the football field could tear your rotator cuff or dislocate the arm bone out of your shoulder socket.
However, many shoulder injuries are actually overuse injuries, meaning the pain and immobility symptoms occur due to repeated micro-injuries in your shoulder’s tissue. Often, sports-related shoulder injuries are actually due to overuse, as repeated overhead motions (such as throwing a ball or certain swimming strokes) put stress on the shoulder joint, leading to symptoms.
Using improper form can also contribute to overuse injuries, as can having improper posture — a weak upper back strains your shoulder muscles, making them do more work than needed.
Preventing shoulder pain is really about preventing these overuse injuries. By making small changes, you can keep your shoulders strong, healthy, and pain-free!
5 Ways You Can Help Prevent Shoulder Pain
1. Strengthen your upper body: Strong upper back and shoulder muscles are better able to provide the shoulder joint with the support and stability it needs, meaning you’ll be less likely to suffer an injury. Not sure how to get started? Our PTs can walk you through some appropriate exercises.
2. Keep your mobility: We can show you simple range of motion exercises that will get the blood flowing to your joints, keeping them healthy. Reaching overhead, across your body, or behind your back are all basic stretches that can do wonders — just make sure you never force a movement!
3. Don’t forget to warm up first: Many popular recreational activities put you at risk for a shoulder injury, including swimming, pickleball, and tennis. It’s crucial that you warm up your shoulder before you dive in. Try some quick cardio paired with active shoulder stretches (like arm circles).
4. Maintain proper posture: Proper posture isn’t about standing up straight all the time; it’s about maintaining postural awareness and keeping your spine in alignment no matter what you’re doing. And if you have a sedentary job, move around regularly. Both habits will help keep your upper back and shoulder strong.
5. Pay attention to ergonomics: If your workspace isn’t shoulder-friendly, you might wind up with an overuse injury. Simple changes — like adjusting the height of your computer monitor or maintaining good posture when using hand tools — will reduce repetitive stress and lower your chances of developing shoulder pain.
Need A Little Help? We’ve Got You
The Nestor Physical Therapy physical therapists can help you prevent shoulder injuries as easily as we can treat them! Whether you’re looking for a shoulder stretch and strengthen routine, postural corrections, or some simple ergonomic adjustments, we’re here for you.
Call us today to get started!
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Foot Study Sign Up
Nestor Physical Therapy is participating in nationwide clinical research! We are testing a device to correct hallux valgus deformity…otherwise known as Bunions!!
- Do you suffer from foot or toe pain?
- Do you have trouble finding comfortable shoes or finding shoes that fit?
- Do you have difficulty walking?
- Do you have to have to limit or stop your regular activities due to toe or foot pain?
- Do you have to stay in bed because your feet hurt?
If you answered YES to any of the questions above, you might be the perfect candidate for our research.
If you can sit in a chair for 20-30 minutes twice a week you can participate in the project.
Ask us how we can relieve your pain!
5 Healthy Eating Resolutions
What’s your New Year’s resolution this January? Many individuals choose the New Year as a perfect time to start getting healthier and improving their diet. If this is your resolution, stick around to discover 5 ways you can eat healthier.
1. Drink more water
Drinking water is one of the most essential actions you can take to improve your short and long-term health. Dehydration can affect concentration, alertness, short-term memory, and can cause fatigue. Drinking enough water each day also helps support your kidney health and your physical performance. The benefits go on and on!
2. Eat more Omega-3s
Increasing your intake of omega-3 fatty acid-rich foods may help you maintain a healthy blood pressure. According to research, omega-3 fatty acids can help improve your mood, which is something we all need during the short, dark days of winter.
Aim for two servings of fish per week, preferably fatty fish like salmon, sardines, and some types of tuna high in omega-3s. Not a fan of fish? Choose walnuts and flax as good non-fish sources of omega-3s.
3. Substitute meat with tofu
Did you know that restricting your meat intake is good for the environment and your heart? When you substitute soy for meat, you will naturally consume less saturated fat. While tofu lacks authentic flavor, this is what makes it so versatile—it absorbs the flavors of a stir-fry sauce or marinade like a sponge, making it taste fantastic!
4. Cut back on salt
Excessive salt consumption can raise blood pressure, a significant risk factor for heart disease and stroke. Watch how much salt you add to your food and avoid high salt snacks– like potato chips.
5. Limit your sugar intake
Too much sugar is not only bad for our teeth, but it also increases the risk of unhealthy weight gain and obesity, which can lead to severe and long-term health issues. Instead of selecting sugary drinks, opt for cool refreshing water. You can also replace sweets and candy with healthy snacks, like carrots and hummus.
Toasted Spice Butternut Squash
Did you know butternut squash is technically a fruit? But it is used culinarily as a versatile vegetable that can be roasted, sauteed, pureed for soup, or mashed and used in casseroles, breads, pies, and even in pasta. Butternut squash is one of my favorite sides for Thanksgiving. But it does not have to be just for Thanksgiving. It goes great with pork tenderloin, roasted chicken, and is a delicious filling for ravioli. One of the clinic’s recent questions of the week was “what is your favorite side for Thanksgiving.” I think stuffing won, but butternut squash was a close second. Here is how I like to make butternut squash.
I started by making a spice rub for the butternut squash. I toasted fennel seeds, coriander seeds, and black peppercorns in a skillet until they became aromatic. Then I added hot pepper flakes to the skillet and toasted for another 30 seconds. I let the spice mixture cool. Next, I placed the cooled spices in a spice mill to grind. I combined the ground spices with chili powder, Kosher salt, and cinnamon. To prepare the butternut squash I sliced each one in half and scooped out the seeds. I drizzled each half with olive oil and then seasoned with the toasted spice rub.
You could roast the squash in the oven, but you will get more flavor by roasting the butternut squash on the grill. I set up my Big Green Egg for indirect grilling. You can set-up a charcoal or a gas grill for indirect grill. Indirect grilling means there is no flame under the food. The charcoal adds a subtle smoke flavor to the squash. If you want to boost the smoke flavor add wood chips or chunks to the charcoal or make a smoker pack for your gas grill.
I roasted the butternut squash until they were fork-tender. I had two large butternut squash, so they roasted for close to an hour. I scooped out the squash while it was still hot since it is easier. The butternut squashes were so big I was able to get at least two cups of squash per half for a total of about 8-9 cups. Feel free to adjust or skip the next few steps based on the amount of squash. I mashed the squash with a half a stick of butter, ¼ cup of sour cream, half a teaspoon of cinnamon and Kosher salt. I did not add it, but a pinch of nutmeg would pair well with the butternut squash. Or sprinkle more of the spice rub into the butternut squash. Finally, I julienned four sage leaves and added it to the butternut squash. I served the butternut squash with pork tenderloin and broccoli. Enjoy!
Thank You’s:
High Fives all around to all Nestor Physical Therapy patients and
friends who participated in our “Refer a Friend” program last month!
David Ruggiero, Lorraine Fortes, Brenda Feeley, Debbie Hirst
Patient Success Spotlights
“My physical therapy experience here has been great! After my total knee replacement, a sciatic back pain that I had prior to surgery returned. Dr. Nestor and Dave found hands-on techniques and exercises to alleviate the pain and allow me to return to a pain-free life. I am getting stronger everyday and am able to do daily activities with more and more ease. I completely recommend Nestor Physical Therapy for any pain and discomfort you have. From Laurie at the front desk to each and every therapist, this office treats every patient with individualized care and respect. I will definitely recommend them to anyone I know for their physical therapy needs.”
-Karen B.
“I have had chronic pain in my left knee for a while. I just received arthroscopy surgery and I had very little range of motion in my knee as a result. I now have no pain and great range of motion. Thank you Dr. Nestor and staff. Great job!”
-David L.
Remaining Active in the Winter Season
At Nestor Physical Therapy, our physical therapists will help you find ways to stay active no matter the weather conditions!
One of the most critical steps to take is to wear suitable outdoor clothing, including:
- Choose tightly woven, preferably wind-resistant jackets
- Learn to “layer up” in light, warm clothing
- Cover your head, hands, and feet with hats, gloves/mittens, and insulated/waterproof boots
The most common injuries related to cold weather happen from falls on icy sidewalks, steps, driveways, and porches. Do your best to keep your steps and walkways free of ice with sand, salt, or cat litter. If you plan to run or walk on snowy, icy surfaces, attaching snow or ice spikes to your boots or running shoes will help you maintain traction to reduce the risk of falls.
At Nestor Physical Therapy, we will guide you through proven strategies to minimize your risks of injury while helping you stay active this winter!
Do You Or A Friend Need Our Help This Winter?
At Nestor PT, we believe that everyone should enjoy the magic of winter, no matter their age, gender, or fitness level. But if aches and pains are holding you back, winter fun might seem out of reach. Research shows that addressing pain or injuries with physical therapy early leads to better outcomes.
Why wait? Physical therapy offers a safe, natural, and effective path to relief—without the need for prescription drugs or invasive surgeries. Winter is here, and you don’t want to miss out. Ready to embrace the season pain-free?
Contact Nestor PT today to schedule an appointment with one of our expert therapists!
