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19.02.2014

Random shoulder pain at night, exercise to get abs - How to DIY

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Shoulder pain is relatively common and has a variety of causes, ranging from a simple muscle pull to a dislocated joint.
Compressing the ice against your shoulder with a bandage or elastic support will also help control the inflammation.
Alternatively, you can try over-the-counter analgesics such as acetaminophen (Tylenol and Paracetamol) or muscle relaxants (such as cyclobenzaprine) for your shoulder pain, but never take them concurrently with NSAIDs. Trying to protect your sore shoulder by not moving it or putting it in a sling may increase the risk of adhesive capsulitis or "frozen shoulder," which is characterized by scar tissue, chronic stiffness and reduced range of motion. While standing or sitting, reach behind your back towards your shoulder blade and interlock with your other hand (diagram above). Your therapist may do trigger point therapy that focuses on areas of tight muscle fibers that can form in your shoulder after injuries or overuse.
Acupuncture is practiced by a variety of health professionals including some physicians, chiropractors, naturopaths, physical therapists and massage therapists — whoever you choose should be certified by NCCAOM.
Acupuncture points that may provide relief to your shoulder pain are not all located near where you feel the pain — some can be in distant areas of the body. Although one joint adjustment can sometimes completely relieve your shoulder pain, more than likely it will take 3-5 treatments to notice significant results. X-rays, bone scans, MRI, CT scan and nerve conduction studies are tools that specialists may use to help diagnose your shoulder pain.
If need be, a physical therapist can treat your sore shoulder muscles with modalities such as therapeutic ultrasound or electronic muscle stimulation.
Good strengthening exercises for your shoulder include pushups, pullups, swimming and rowing, but make sure your injury is resolved first. If corticosteroid injections fail to provide adequate resolution for your shoulder problem, then surgery should be considered and discussed with your doctor. Osteoarthritis of the shoulder may lead to the formation of bone spurs or disintegrating cartilage, which can be remedied with arthroscopic surgery. Shoulder surgery may involve the use of metal rods, pins or other devices for structural support. Soaking your body in a warm Epsom salt bath can significantly reduce pain and swelling in your shoulder, especially if the pain is caused by muscle strain or osteoarthritis.[16] The magnesium in the salt helps the muscles relax. Avoid carrying bags that distribute weight unevenly across your shoulders like single-strap messenger bags or purses.
The rotator cuff is a group of muscles and tendons that attach to the bones of the shoulder joint, allowing the shoulder to move and keeping it stable. The shoulder joint is a ball and socket type joint where the top part of the arm bone (humerus) forms a joint with the shoulder blade (scapula). Symptoms of a chronic rotator cuff tear include a gradual worsening of pain, weakness, and stiffness or loss of motion. You should start physical therapy to learn exercises to stretch and strengthen the muscles of your rotator cuff. If the pain persists, or if therapy is not possible because of severe pain, a steroid injection may reduce pain and swelling in the injured tendons to allow effective therapy.
Rest and exercise may help someone with a partial rotator cuff tear who does not normally place a lot of demand on the shoulder. Back to TopWhen to Contact a Medical Professional Call for an appointment with your health care provider if persistent shoulder pain occurs. The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. An achy shoulder is pretty common and can be triggered by numerous issues, including muscle strain, ligament sprain, joint dislocation, dysfunction in the spine (neck or mid-back), or even heart disease. Resting your shoulder is a good idea, but completely immobilizing it in a sling is not recommended for minor shoulder injuries — it can promote the development of "frozen" shoulder. Compressing the icepack against your shoulder with a Tensor or Ace bandage is even more effective at reducing inflammation.
Alternatively, you can try muscle relaxants (such as cyclobenzaprine) for your shoulder ache, but never take them together with other medications. Also while standing straight or sitting up, reach behind your back and up towards your shoulder blade and interlock with your other hand.
To prevent shoulder injury, minimize overhead work by using a taller ladder or getting closer to your task. Start with a 30 minute session focusing on your afflicted shoulder, but also including your lower neck and mid-back between your shoulder blades. Allow the masseuse to go as deep as you can take it without wincing — there are many muscle layers in your shoulder that the therapist needs to access.
Physical therapy is typically needed 2-3x per week for 4-6 weeks to positively impact shoulder problems.


If your achy shoulder is caused by a joint sprain, then your physical therapist can help relieve the pain by taping the area with medical-grade tape. Good strengthening activities for your shoulder include rowing, swimming, bowling and archery. Osteopaths and chiropractors can also use manual joint maneuvers to set a dislocated shoulder. Acupuncture is practiced by a wide variety of medical people including some physicians, chiropractors and physiotherapists — whoever you decide on should be NCCAOM certified. One acupuncture treatment may not make a significant impact on your shoulder pain, so consider at least 3 treatments before your render judgement on its effectiveness.
To avoid shoulder problems, avoid carrying bags that distribute weight unevenly across your shoulders. If your shoulder pain is severe or debilitating, and seemingly getting worse, then make an appointment with your doctor as soon as you can. Avoid sleeping on your side with your shoulder pulled forward, as this can cause really bad shoulder pain through the night. The reason why the shoulder is so susceptible to injury is that it has the most range of motion of any joint in the body.[1] Furthermore, shoulder pain sometimes originates from other areas of the body such as the neck, mid back or even the heart.
Often, but not always, the root cause of shoulder pain is simple overexertion — lifting things that are too heavy or lifting lighter loads too often.
Mattresses that are too soft or pillows that are too thick may contribute to shoulder pain.
The application of ice is an effective treatment for essentially all acute injuries — including shoulder strains and sprains — because it constricts blood vessels (reducing blood flow) and numbs nerve fibers.[3] Cold therapy should be applied to the most tender part of your shoulder in order to reduce the swelling and pain. Non-steroidal anti-inflammatories (NSAIDs) such as ibuprofen, naproxen or aspirin can be short-term solutions to help you deal with pain or inflammation in your shoulder — they can be found in every pharmacy and grocery store. If your shoulder pain is primarily achy in nature and doesn't involve sharp, stabbing or shooting pain with movement or a dislocation, then likely you're experiencing a muscle strain. Gently pull on the back of the elbow until you feel a stretch in the corresponding shoulder.
If your shoulder pain is caused by overexertion (especially while on the job), you may benefit from strength-building exercises, assuming you perform them safely and correctly.[6] When your initial pain subsides, try to introduce low-intensity, low-impact shoulder strengthening exercises to your routine. Taking a warm shower or applying moist heat or doing simple calisthenics before weight training is recommended because your shoulder muscles will be more pliable. Although rest, ice and over-the-counter drugs are certainly helpful for acute (sudden) shoulder injuries, chronic (long-term) shoulder pain caused by arthritis or other degenerative conditions requires a little different approach.[7] For example, for non-inflammatory osteoarthritis of the shoulder (the wear and tear type), applying some moist heat first thing in the morning may provide pain relief, reduce stiffness and increase your mobility. A strained muscle occurs when individual muscle fibers are taken beyond their limits and tear, which leads to pain, inflammation and some degree of guarding (muscle spasm in attempts to prevent further damage).
Chiropractors are joint specialists who focus on establishing normal motion and function of the spine and peripheral joints such as the shoulder.[10] Shoulder pain is not only caused by the underlying glenohumeral and acromioclavicular joints, but also from joint issues in the neck and mid back. If your shoulder pain is especially severe, long-lasting (more than a few weeks) or debilitating, and home remedies are not particularly helpful, then make an appointment with your doctor. If your shoulder problem is recurring (chronic) and not alleviated by your own exercise routine, then you need to consider some form of rehabilitation guided by a professional.
The rotator cuff holds the head of the humerus into the scapula and controls movement of the shoulder joint. When these tendons become inflamed, they can become more frayed over this area during shoulder movements. Over time, pain may be present at rest or at night, especially when lying on the affected shoulder.
Weakness of the shoulder and arm is often present, along with a snapping sensation of movement. The exact point when a rotator cuff tear begins in someone with chronic shoulder tendinitis may or may not be noticed. Some may need to change or reduce the amount of time they play certain sports to remain pain-free.
Benjamin Ma, MD, Assistant Professor, Chief, Sports Medicine and Shoulder Service, UCSF Department of Orthopaedic Surgery.
A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. In most cases, the cause of an achy shoulder is overuse or overexertion — in other words, repetitive shoulder motions or lifting things that are too heavy. If your achy shoulder looks or feels swollen, then apply an icepack (or something cold) to the most tender area in order to reduce the inflammation and numb the pain.[3] Ice therapy is best for acute injuries that involve inflammation.
If your achy shoulder is chronic (long term) and feels particularly stiff first thing in the morning or prior to exercise, then apply moist heat to it instead of ice. If your shoulder ache is too much to bear and isn't impacted significantly by the application of either cold therapy or moist heat, then consider taking over-the-counter anti-inflammatories or pain killers.


Your shoulder ache may be caused by stiff and tight muscles, possibly due to poor posture or lack of use. Pull on the back of your flexed elbow across your torso until you feel a nice stretch in the corresponding shoulder.
If your shoulder ache is lingering longer than you'd anticipated, then consider a deep tissue massage from a qualified massage therapist. If your achy shoulder is caused by overexertion or overuse, then consider making your shoulders stronger and more able to take the abuse with strength-building exercises.
If your achy pain is in someway joint related, a shoulder joint or spinal joint, then see an osteopath or chiropractor for a physical examination.
Acupuncture is a form of treatment developed many centuries ago, primarily in ancient China, designed mainly to reduce pain and stimulate healing.[11] It involves sticking thin needles into the skin at specific points (sometimes close to the injured area, but often in distant areas of the body) for between 20-60 minutes at a time, which causes pain-reducing compounds to be released in the body. In most cases, using common sense and following some simple home remedies will be enough to stop your shoulder pain, but in some cases, treatment from a health professional is necessary. Sleeping on your back for a few days or weeks may be needed so as to not aggravate your shoulder. Apply ice for 10-15 minutes every hour, then reduce the frequency as the pain and swelling subside in your shoulder. Stronger muscles such as the deltoids and rotator cuff are more able to handle the strain and exertion that can lead to shoulder pain, decreasing the likelihood that it will return.
A deep tissue massage is helpful for mild-to-moderate strains because it reduces muscle spasm, combats inflammation and promotes relaxation.[8] Start with a 30 minute massage, focusing on your shoulder, lower neck and mid back areas. Based on the principles of traditional Chinese medicine, acupuncture works by releasing a variety of substances including endorphins and serotonin, which act to reduce pain. Your shoulder pain may be caused by something serious such as a torn tendon, damaged cartilage, dislocated joint, fracture or inflammatory arthritis.[11] Your doctor may refer you to a specialist such as an orthopedist, neurologist or rheumatologist in order to better diagnose and treat your shoulder issue. Your doctor can refer you to a physical therapist, who can show you specific and tailored stretches and strengthening exercises to rehabilitate your shoulder.[12] Physiotherapy is usually required 2-3x per week for 4-8 weeks to positively impact chronic shoulder problems. An injection of steroid medication near or into a muscle, tendon or ligament can quickly reduce inflammation and allow normal, unrestricted movement of your shoulder again.[13] Cortisone, compared to NSAIDs, has a longer duration of action and a stronger effect. If the pain travels beyond the arm to the elbow and hand, this may indicate a pinched nerve. For more severe shoulder injuries, professional help may be needed, including (in rare instances) surgery.
If this sounds like the cause of your shoulder problem, then stop the irritating activity for a few days or so. Apply the icepack for about 15 minutes every couple of hours until the symptoms in your shoulder subside or go away.
Anti-inflammatories are most appropriate for significant shoulder swelling (such bursitis and tendonitis) and include aspirin, ibuprofen (Motrin, Advil) and naproxen (Aleve).
As long as you don't feel sharp, electric or stabbing pain with shoulder movements, then light shoulder stretches are likely of benefit. Acupuncture is not very well established by scientific studies to be able to help relieve most causes of shoulder pain, but there are many anecdotal reports that claim it can be very effective.[12] Given it's excellent safety record, it may be worth a try if you can afford the out-of-pocket expense. A corticosteroid injection (such as prednisolone) into a swollen shoulder can quickly reduce the inflammation and pain, allowing for greater range of motion and function.[13] Injections are most appropriate for severe tendonitis and bursitis. If your shoulder injury is work related, then ask your boss if you can temporarily switch activities (to something less repetitive or demanding) or change work stations.
Pain killers (analgesics) are most appropriate for nondescript pain not caused by inflammation and include acetaminophen (Tylenol and Paracetamol). Sore and tight muscles respond well to stretching because it reduces muscle tension, promotes blood flow and improves flexibility.[6] Shoulder flexibility is important because it has the most range of motion of any joint in the body for a reason. If the shoulder pain is exercise related, then you may be working out too aggressively or with bad form — consult with a personal trainer.
If your shoulder injury is related to working out, then you may be lifting weights that are too heavy or training with bad form — talk to a personal trainer for advice.
Hold shoulder stretches for about 30 seconds while deeply breathing and do them 3-5x daily until the achiness diminishes.
Your doctor may need to refer you to a specialist for treatment, who may take an x-ray, bone scan, MRI or nerve conductance study to better understand your shoulder problem.



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