Easy Shoulder Tendonitis Treatments

Shoulder pain that doesn’t seem to go away or comes back with movement of the shoulder blade may signal shoulder tendonitis. The pain may have been triggered by overhead activities like sports or from a sudden movement that injured the structures in the shoulder joint. Fortunately, this shoulder injury and rotator cuff pain can be treated at home with these simple shoulder tendonitis treatments. For more severe or persistent pain, always check with your medical professional.

Treatment for Shoulder & Rotator Cuff Tendonitis

Shoulder tendonitis caused by rotator cuff injuries or swelling in the bursa (bursitis) can be managed at home with conservative treatment if the injury isn’t severe. Here’s where you can start:

Recognizing Shoulder Tendonitis Pain

Resting the Shoulder Blade

Rest is one of the first treatments recommended for tendonitis, since this injury is typically caused by overuse. Rest will allow the rotator cuff tendons and other structures time to heal without constant irritation. Avoid repetitive movements and lifting your arm overhead. Try modifying activities to reduce the movement in your upper arm and shoulder.

Immobilize with a Sling or Brace

Wearing an arm sling or brace will prevent your arm from moving around, limiting your range of motion. This will protect your shoulder while it heals. Your doctor or physical therapist will likely recommend you wear a sling or brace after surgery but they may also have you wear one even if you don’t need surgery. Follow their directions on when and how long to wear it.

Heat and Ice

Heat and ice are two conservative treatments that are used to treat shoulder injuries. Ice should be used in the first 72 hours after the injury and can be done with an ice pack or cold wrap. Cold reduces swelling by limiting blood flow to the area. It also lessens pain by interrupting the pain signal to the brain.

Heat is recommended after the initial injury phase and works differently by increasing blood flow to the area. This improves healing and soothes soreness.

Learn More About Alternating Hot & Cold Therapy for Injuries

Shoulder Stretches & Strengthening Exercises

Stretching and exercise will help you regain range of motion and strengthen your muscles to prevent re-injury. Stretching should start out slowly to prevent pain and further damage. Followed by strengthening exercises to develop muscle that supports the shoulder and rotator cuff.

Stretches and Exercises for Shoulder Tendonitis

Medication

Another at home treatment for shoulder tendonitis is an over-the-counter medication. Nonsteroidal anti-inflammatory drugs like naproxen and ibuprofen reduce swelling and pain. They can be a good adjunctive therapy to other home treatments like stretching and exercise, which can leave you sore in the beginning. These medications are generally considered safe for most people but you should check with your doctor or pharmacist to prevent any unintended side effects.

Proper Posture

• Sitting

  If you sit for long periods of time your posture can be creating your symptoms of shoulder tendonitis. These prolonged, improper movements and positions place stress on your musculoskeletal system, including your shoulders. Proper sitting posture will reduce the unnecessary stress on your shoulders, back, and more. To have proper sitting posture at your desk keep your feet flat on the ground, your gaze straight ahead, and shoulders up and back.

  Learn More About Proper Sitting Posture 

• Sleeping

  Your sleeping position can have a serious impact on your shoulders. When you sleep on your side the pressure from your body can create shoulder problems and pain. And sleeping on your stomach pushes your shoulders forward also creating pain and potential problems. The best sleeping posture is on your back with a pillow under your knees. This position keeps your shoulders neutral and takes any strain or stress off of them.

  See Full Guide on Good Posture

Professional Treatments

Sometimes shoulder tendonitis cannot be treated at home and needs treatment from a healthcare professional.

Physical Therapy

A physical therapist is professionally trained to evaluate your injury and develop a rehabilitation plan specific to your needs. They will begin with a thorough medical history and physical exam. After that, you will be guided through a series of exercises and stretches. Your physical therapist will look at your areas of weakness and strengthen to adjust your plan as needed. Expect to be given an at home workout so you can continue the therapy and positive progress.

Steroid Injections

A corticosteroid injection uses a powerful medication that is injected directly into the injury site. This medication reduces swelling and pain. Steroid injections do not always provide permanent relief and can be repeated but only up to a certain number of times. Talk to your doctor to determine if a steroid injection is the right treatment option for you.

Shoulder Surgery

When nonsurgical treatments are not enough your doctor may refer you to an orthopedic surgeon for surgery. Your surgeon may order some imaging tests like an x-ray and MRI to get a better visualization of your shoulder. Once those are complete your surgeon will discuss your surgery. The general goal of surgery will be to make more space for the rotator cuff by removing any parts of the bursa that are damaged or inflamed.

Shoulder Tendonitis Recovery Time

• Mild tendonitis can take anywhere between 6 to 8 weeks, sometimes up to 12 weeks to heal properly.
• It will generally take between two and four months for your shoulder to heal after tendonitis surgery, however, in some cases, it can be up to a year.

If you have surgery your surgeon may recommend that you put your arm in a sling to allow your shoulder time to heal. After some time you will then move onto physical therapy to regain range of motion and strength.

Will Shoulder Tendonitis Heal on its Own?

Shoulder tendonitis can heal on its own (without surgery). If the injury is not severe, and there are no major tendon tears or ruptures; using the conservative treatment options above along with safe exercises can heal the injury. It’s important to know the extent of your injury, so make sure to get evaluated by your doctor before you begin home treatment.

Prevention Tips

Here are our best tips to prevent shoulder tendonitis or prevent it from happening again.

• Avoid repetitive overhead movements
• Stop movements that cause pain
• Use proper sitting and sleeping positions
• Warm up before physical activities
• Regularly stretch and exercise your shoulder muscles

Finding Relief the Safe Way

Shoulder pain and loss of strength can be caused by numerous conditions like shoulder impingement syndrome, rotator cuff tears, and shoulder tendinitis. Once you talk to your doctor and have found the exact cause of your pain then the next step is treatment. Minor shoulder pain caused by tendonitis can usually be treated at home. But if it’s more severe than medical treatment may be necessary.