Shoulder pain and inflammation of the muscle attachments - how to relieve the pain

The shoulder is one of the most mobile joints in the body and involves many muscles to enable movement. It is no wonder that many people have pain in the shoulder. When the muscles around the shoulder become overworked or inflamed, it can lead to pain that affects your everyday life and training. Through the right treatment, including massage and muscle relaxation, you can reduce discomfort and promote recovery. Here we go over how to best relieve the pain and restore mobility.

Common causes of shoulder pain and inflammation of muscle attachments

Shoulder pain can have several different causes, but one of the most common is overload. Repetitive and monotonous movements, especially when working overhead or playing sports, can lead to inflammation of the muscle attachments. Poor ergonomics or incorrect technique when working or exercising also increases the risk of pain.

Tendon injuries are another common cause, often linked to age-related changes or long-term overload. Impingement, where tendons or bursae are pinched between the shoulder blade and the upper arm bone, can cause pain when lifting the arm and occur as a result of swelling, inflammation or anatomical changes.

Bursitis and inflammation of the joint capsule can lead to stiffness and pain in the shoulder, which affects mobility. Arthritis and osteoarthritis can also be behind shoulder problems - arthritis causes inflammation of the joint, while osteoarthritis leads to the breakdown of cartilage.

Finally, nerve damage, for example from the neck or thoracic spine, can cause pain and inflammation in the shoulder area. Herniated discs, neck problems or pinched nerves can damage the small muscles and tendons around the shoulder joint, resulting in pain and reduced function.

How to relieve shoulder pain and inflammation quickly

Cooling the painful area can reduce swelling and inflammation and provide pain relief. If you are tense, heat can provide relief. A warm shower or heating pad can increase blood circulation, which can feel relaxing.

Massage with Hot & Cold liniment

A liniment helps warm up the muscles by increasing blood circulation. Massage on and around the painful area for at least 5 minutes.

Avoid continued overload

Rest your shoulder from painful movements and heavy lifting, but avoid all types of movement that can lead to stiffness.

Gentle exercises

Focus on gentle movements for the shoulder to keep blood circulation going without putting strain on it. For extra stability and support, kinesiology tape or a shoulder brace can sometimes be helpful.

For long-term pain

If the pain does not subside, treatment by a therapist with, for example, shock wave therapy and adapted exercises may be needed, or contact with a doctor may be necessary.

Prevent shoulder pain - effective tips

To prevent and relieve shoulder pain, it is important to strengthen the stabilizing muscles. Exercises with rubber bands, such as external rotations and exercises where you pull the shoulder blades together, can help build stability. A physiotherapist can provide individually adapted exercises based on your needs.

Mobility and posture

Good mobility and good posture reduce the risk of stiffness and impingement in the shoulder. Stretching and mobility exercises, such as yoga, can be effective ways to keep the shoulder flexible and reduce strain on muscles and tendons. Using an ergonomic work position and varying it throughout the day can prevent repetitive strain injuries. When lifting heavy objects, it is important to use both arms and keep them close to the body to reduce the risk of injury. If you work at a computer or desk, be sure to adjust the height of your chair and monitor so that your shoulders can be kept relaxed.

Listen to your body

If a particular movement causes pain, adjust the load and avoid pushing your body too hard. Listen to your body and rest when necessary. Muscles need time to recover, so vary between activity and rest to give your shoulders the best possible opportunity to heal and get stronger.

Frequently asked questions about shoulder pain

How do I know if my shoulder pain is due to inflammation?

Inflammation often manifests itself with a dull ache at rest and a sharp pain during activity. The shoulder may feel swollen and warm to the touch. Many people find that the pain is worse at night, especially if they lie on the side that hurts the most.

Can I exercise with shoulder pain?

It is safe to move and use your shoulder and arm when you have pain. However, be careful with heavy lifting and repetitive movements. If the pain or inflammation does not go away after rest, you should see a physiotherapist or massage therapist for advice.

Recommended products for shoulder pain

Hot & Cold organic Aloe Vera liniment both warms and cools for quick relief. Can be used morning and evening and has no side effects as it is a completely natural product.