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Stop It Before It Starts

Simple Tips to Prevent Shoulder Pain

May 2025 Newsletter

If you’ve ever suffered a shoulder injury, then you know how debilitating it can be. Not only are you experiencing persistent pain, but most shoulder injuries also restrict the range of motion in the joint, making day-to-day tasks — from grabbing a cup off the high shelf to brushing your hair — feel nearly impossible.

At MedRehab Group, our team of physiotherapists will work with you to identify and resolve the underlying causes of your shoulder pain. We offer acute pain relief and can guide you through complete shoulder rehabilitation regardless of whether or not you require surgery — and often, you can resolve a shoulder injury with physiotherapy alone!

But that process can take a while, and we want to help you avoid shoulder injuries, too. While we do incorporate injury prevention information into our rehab programs, it’s never a bad time to start incorporating small changes into your routine that can help prevent shoulder pain.

If you’d like to learn more about how we help prevent and alleviate shoulder pain, call us to schedule an appointment today!

What Causes Shoulder Pain and Injury, Anyway?

Your shoulder is an incredibly complex ball-and-socket joint with several moving parts, including:

Three separate bones: the humerus (arm bone), scapula (shoulder blade), and clavicle (collarbone)
Cartilage that wraps and protects these bones from rubbing against each other
Three main ligaments that connect your shoulder’s bones
A collection of muscles and tendons known as the rotator cuff that wrap and support the shoulder joint
Bursae: small fluid-filled sacs that protect your tendons

Damaging any of these structures can lead to shoulder pain, weakness, and immobility. Some people injure their shoulders through sudden, acute injuries, especially if they’re active — a hard fall on the football field could tear your rotator cuff or dislocate the arm bone out of your shoulder socket.

However, many shoulder injuries are actually overuse injuries, meaning the pain and immobility symptoms occur due to repeated micro-injuries in your shoulder’s tissue. Often, sports-related shoulder injuries are actually due to overuse, as repeated overhead motions (such as throwing a ball or certain swimming strokes) put stress on the shoulder joint, leading to symptoms.

Using improper form can also contribute to overuse injuries, such as improper posture — a weak upper back strains your shoulder muscles, making them do more work than needed.

Preventing shoulder pain is really about preventing these overuse injuries. By making small changes, you can keep your shoulders strong, healthy, and pain-free!

5 Ways You Can Help Prevent Shoulder Pain

1. Strengthen your upper body

Strong upper back and shoulder muscles are better able to provide the shoulder joint with the support and stability it needs, meaning you’ll be less likely to suffer an injury. Not sure how to get started? Our physiotherapists can walk you through some appropriate exercises.

2. Keep your mobility

We can show you simple range of motion exercises that will get the blood flowing to your joints, keeping them healthy. Reaching overhead, across your body, or behind your back are all basic stretches that can do wonders — just make sure you never force a movement!

3. Don’t forget to warm up first

Many popular recreational activities put you at risk for a shoulder injury, including swimming, pickleball, and tennis. It’s crucial that you warm up your shoulder before you dive in. Try some quick cardio paired with active shoulder stretches (like arm circles).

4. Maintain proper posture

Proper posture isn’t about standing up straight all the time; it’s about maintaining postural awareness and keeping your spine in alignment no matter what you’re doing. And if you have a sedentary job, move around regularly. Both habits will help keep your upper back and shoulder strong.

5. Pay attention to ergonomics

If your workspace isn’t shoulder-friendly, you might wind up with an overuse injury. Simple changes — like adjusting the height of your computer monitor or maintaining good posture when using hand tools — will reduce repetitive stress and lower your chances of developing shoulder pain.

Need A Little Help? We’ve Got You

The physiotherapists at MedRehab Group can help you prevent shoulder injuries as easily as we can treat them! Whether you’re looking for a shoulder stretch and strengthen routine, postural corrections, or some simple ergonomic adjustments, we’re here for you.

Call us today to get started!

Request Appointment

Our Patients Get Great Results

“I have been coming to MedRehab for a month now for physio, and the treatment I have been getting is amazing. Very thankful for PT Maria and PTA Jessie, who have been able to relieve my low back and shoulder pain. The front staff, Carolin and Remy, are very kind and knowledgeable, helping us throughout the insurance process. Highly recommend!”

-Pamela A.

Boost Your Game with Injury Prevention Tips!

At MedRehab Group, we are totally focused on helping athletes like you get back on track if you’ve had a recent injury. We check out what’s causing any aches or trouble moving so we can figure out the best way to help you.

We’ll also guide you through the steps to prevent injuries and ensure you are getting stronger and ready to return to the sport you love so much.

Here Are Our Top Tips to Help You Stay Injury-Free:

Sleep: Getting plenty of sleep is a big deal. Studies show that good sleep can help prevent injuries.
Strength Training: This is a great way to build strong muscles that can help keep you safe while playing.
Nutrition: Eating balanced meals is essential for staying healthy and avoiding injuries.
Hydration: Drinking enough water is critical for helping you recover and keeping injuries away.
Avoiding Fatigue: Making sure not to overdo it and giving yourself breaks is vital to stay away from injuries.

Our goal is to help you return to your training and competition, using targeted exercises that help prevent any injuries. We’re here to help you face your sport’s challenges with more strength and confidence!

Request Appointment

Ergonomics is a field of study focused on optimizing the environments in which people work, ensuring a safe, happy, and productive workplace.

Whether you work in an office or at a construction site, your job might contribute to your shoulder pain. Simple ergonomic adjustments can help minimize your risk of a shoulder injury.

If You Have an Office Job…

Adjust the height of your desk and chair to ensure your elbows are bent at a 90-degree angle.
Make sure your mouse is close enough to your keyboard that you don’t overreach to use it.
Adjust your monitor so the top is at or slightly below eye level.
Take frequent breaks throughout the day to get up, move around, and stretch.

If You Have a Manual Job…

Avoid bending your torso to pick up items (even if they aren’t heavy). Instead, use positioning devices (like a forklift) to bring the items right in front of you.
Avoid repeatedly lifting items above your head whenever possible, and remember to keep what you’re lifting close to your body.
Take regular breaks, especially if you’re performing repetitive movements.
Always warm up before starting your day!

Call MedRehab Group for Customized Tips

Want more personalized ergonomic advice from our team of physiotherapists? Call to schedule an appointment today!

Request Appointment

Feel Better by Eating Better!

Sheet-Pan Chipotle-Lime Shrimp Bake

Looking for a flavorful, no-fuss dinner packed with zesty spice and wholesome ingredients? This Sheet-Pan Chipotle-Lime Shrimp Bake is the perfect weeknight meal! Roasted baby red potatoes create a hearty base, while asparagus, Broccolini, and succulent shrimp are infused with a smoky chipotle-lime butter for a deliciously bold kick.

Ingredients

1-1/2 pounds baby red potatoes, cut into 3/4-inch cubes
1 tablespoon extra virgin olive oil
3/4 teaspoon sea salt, divided
3 medium limes
1/4 cup unsalted butter, melted
1 teaspoon ground chipotle pepper
1/2 pound fresh asparagus, trimmed
1/2 pound Broccolini or broccoli, cut into small florets
1 pound uncooked shrimp (16-20 per pound), peeled and deveined
2 tablespoons minced fresh cilantro

Preheat oven to 400°. Place potatoes in a greased 15x10x1-in. baking pan; drizzle with olive oil. Sprinkle with 1/4 teaspoon sea salt; stir to combine. Bake for 30 minutes. Meanwhile, squeeze 1/3 cup juice from limes, reserving fruit. Combine the lime juice, melted butter, chipotle and remaining 1/2 teaspoon sea salt.

Remove pan from the oven; stir potatoes. Arrange asparagus, Broccolini, shrimp and reserved limes on top of potatoes. Pour lime juice mixture over vegetables and shrimp.

Bake until shrimp turn pink and vegetables are tender, about 10 minutes longer. Sprinkle with minced fresh cilantro.

www.tasteofhome.com/recipes/sheet-pan-chipotle-lime-shrimp-bake/

Exercise of the Month

Bilateral Horizontal Shoulder Abduction with Band

Start by standing up straight and holding one end of a resistance band in each hand. Raise your arms straight out in front of you. Pull your shoulder blades together. Spread your arms straight out to your sides, pulling the band apart. Once you have reached your maximal range of motion, let your arms come back in.