It is important to rest the affected shoulder to allow it to heal. Avoid activities that aggravate the injury and take breaks throughout the day to rest the shoulder.
Ice and Heat Therapy
Applying ice to the shoulder for 20 minutes at a time, several times a day, can help to reduce pain and inflammation. Heat therapy can also be helpful in promoting blood flow and easing muscle tension.
Performing gentle stretches for the shoulder can help to improve flexibility and range of motion. However, it is important to only perform stretches that do not cause pain or discomfort.
Strengthening exercises can help to improve shoulder stability and prevent future injuries. A physical therapist can provide guidance on appropriate exercises and form.
Improving posture can help to relieve pressure on the rotator cuff and promote healing. Avoid slouching and hunching, and practice good posture during daily activities.
Modifying your work or home environment can help to reduce strain on the shoulder. For example, adjusting the height of your computer screen or using an ergonomic keyboard can reduce shoulder tension during work.
Pain Management Techniques
Various techniques, such as deep breathing, guided imagery, and mindfulness meditation, can help to manage pain and reduce stress.
Eating a healthy, balanced diet can help to promote healing and reduce inflammation. Incorporate anti-inflammatory foods, such as fruits, vegetables, and whole grains, and limit processed and sugary foods.
Getting sufficient sleep is crucial for promoting healing and managing pain. Aim for 7-8 hours of sleep per night, and practice good sleep hygiene, such as avoiding screens before bed and keeping a consistent sleep schedule.
Effective communication with healthcare providers, family members, and colleagues can help to ensure that you receive the care and support you need. Learn about your condition, ask questions, and communicate openly with your healthcare providers to ensure that your needs are being met.