Soft Tissue Shoulder Injury
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Injuries to the shoulder can cause severe pain and may lead to stiffness of the joint later on.
• Use slings and supports as advised by the doctor or nurse
• Use 4-5 pillows and try to sleep in a propped-up position
• Take tablets such as paracetamol or ibuprofen (both available from a chemist) for the pain
To overcome the stiffness in your shoulder, stand or sit and do these exercises:
• Lean forward in a steady, supported position, letting your stiff arm drop forward
• Please remove your rings as fingers can swell up after shoulder injuries
• Swing arm forwards and backwards, like a pendulum
• Swing your arm across your body and out to the side. Try and swing as far as the pain will allow
• Swing your arm in a circle both ways
• Shrug your shoulders up to your ears and down
• Brace your shoulders back and relax
• Stretch your fingers down towards the floor
• Clasp your hands or hold a stick with both hands, and raise your arms up overhead (this exercise may be easier to do lying down)
• With your fingers on your shoulders, lift your elbow out sideways
• Try to ‘scratch’ the back or your neck – keeping elbows out to the side
Do these exercises 4 times a day, 10 of each, and build up the numbers as they get easier.
If you have any further queries, please contact:
• Emergency Department: 01908 995 913 ext. 2409 between 9am and 10 pm
• Hospital switchboard: 01908 660033 between 10pm and 9am
• Call NHS 111
• Your GP surgery