A shoulder sprain occurs when the tough bands of fibrous tissue, known as ligaments, that connect the bones in your shoulder joint are stretched or torn. These ligaments help stabilize the scapula (shoulder blade), acromion (bony knob on scapula), clavicle (collarbone), and humerus (upper arm bone). Common causes include falls, sudden twists, direct impact to the shoulder, or even car accidents.
Immediate Care Steps
Immediately following a shoulder sprain, the RICE protocol—Rest, Ice, Compression, and Elevation—can help manage symptoms during the acute phase. Rest involves stopping any activity that causes pain and avoiding putting strain on the injured shoulder. A sling or other supportive device can aid immobilization.
Apply ice to the injured area helps reduce swelling, inflammation, and pain. Apply a cold pack or ice wrapped in a thin towel for 15-20 minutes, 3 to 5 times daily, during the first 24-72 hours. Compression with an elastic bandage helps control swelling and support the injured joint; ensure it is snug without cutting off blood flow. Elevating the injured arm above heart level reduces swelling and bruising. Over-the-counter pain relievers can manage discomfort.
Recognizing When to Seek Medical Help
While many mild shoulder sprains can be managed at home, certain signs indicate the need for professional medical evaluation. Seek immediate medical attention if you experience severe or ongoing pain not subsiding with rest or home treatments. A visible deformity, such as a bump, or an inability to move the arm, suggests a more serious injury like a fracture or dislocation.
Numbness or tingling in the arm or hand, worsening swelling, or a feeling of instability where the shoulder feels loose or slides out of place, also warrant a doctor’s visit. If you heard a “pop” or felt a tearing sensation at the time of injury, especially with weakness in lifting your arm, consult a healthcare provider. Professional diagnosis can confirm the injury type and rule out other conditions like a rotator cuff tear, bursitis, or impingement.
Steps for Healing and Strengthening
After the initial acute phase, typically beyond 72 hours, the focus shifts to gradual healing and strengthening, taking 4 to 6 weeks. Begin with gentle range-of-motion exercises to restore flexibility without causing pain. Pendulum exercises, such as leaning forward and gently swinging your arm, are a good starting point.
As pain subsides and mobility improves, progress to light strengthening exercises. Isometric exercises, which involve contracting muscles without joint movement, can build strength. For example, gently pressing your hand against a wall or your opposite hand for a few seconds.
Resistance band exercises, such as shoulder external rotations or rows, can then be introduced, starting with light resistance and gradually increasing as strength improves. Weight-bearing exercises like push-ups or light shoulder presses can be incorporated once sufficient strength and stability are regained. Consistency in these exercises, performed 2-3 times per week, is beneficial, always listening to your body and stopping if pain occurs. A physical therapist can provide a tailored rehabilitation program to guide your recovery.
Avoiding Future Shoulder Sprains
Preventing future shoulder sprains involves proactive measures to maintain shoulder health and stability. Always perform a proper warm-up before engaging in physical activity, especially those involving overhead movements. Gentle shoulder stretches and dynamic movements like arm circles can prepare muscles and joints.
Maintaining good posture, whether sitting or standing, helps reduce strain on the shoulder joint. Strengthen the muscles surrounding the shoulder, including the rotator cuff and upper back muscles, through exercises like resistance band rotations or scapular squeezes. When lifting objects, use proper techniques by bending your knees and lifting with your legs, rather than solely relying on your arms and shoulders. Avoid sudden, jerky movements and gradually increase the intensity or duration of new activities to allow your shoulders to adapt, preventing overuse injuries.