Football season is upon us, and the NFL injury report is already filled with players suffering from shoulder distress.

You don’t have to be a professional football player to know that shoulder pain is a serious issue in all contact sports; from hockey, boxing, and even soccer. When a joint has so much freedom of movement, the probability of things to be wrong increases.

So how can you prevent shoulder injury from happening to you? Read on to learn more.

Why it Happens

There are a variety of reasons why shoulder pain occurs.

Lack of muscle strength can cause stress on shoulder joints, even when minimal force is exerted. When shoulders can’t handle a load, they call on help from surrounding muscles in the back, arms, and neck.

This leads to poor body mechanics over time, and possible injury in other nearby muscles.

If the strength is there, overuse can also lead to chronic pain. When muscle groups are continually used without proper rest and recovery, the probability of injury is bound to increase.

Yet why are shoulder injuries so common? This ball-and-socket joint has a uniquely wide range of movement compared to other parts of the musculoskeletal system.

The tradeoff for more freedom is less support. Less joint support means more chances for things to go wrong.

Shoulder Pain Prevention

If you play a sport or perform a work task that requires daily use of shoulder muscles, ongoing preventative measures are necessary. For sports, this starts in the pre-season.

In the pre-season, spend time doing strengthening exercises for the particular muscle groups you will be using the most.

Take a holistic approach to training. If you’re putting in maximum effort into your practice sessions, put that same amount of effort into recovery. Intentionally make time to stretch sore muscles and rest.

Compression can also help ward off pain. Wearing a compression top during training can increase blood flow and reduce inflammation.

Lastly, improper body mechanics are where most injuries start. Muscles in sport require the synchronic firing of all groups. Work with a coach on the basic movements of your sport. Master the basics before attempting more complicated motions.

What to Do When it Happens

If you do happen to suffer from shoulder pain, follow the RICE (rest, ice, compression, and elevation) method for recovery.

When swelling and pain have subsided, ease back into rehabilitating stretches. Yoga is also a good recovery exercise for neck and shoulder pain.

Avoid resting on the affected area as it may prolong pain and inflammation.

When to See a Specialist

Given the complexity of the muscles in this area, we recommend seeing a specialist for any shoulder pain. Experts can pinpoint affected muscles, assign injury-specific solutions, and create recovery plans.

You only have one body, and it’s up to you to take care of it. Reach out to learn more about how we can help you on your recovery journey.

Are you looking to shed that Covid-19 weight you’ve gained? Do you want to get running again after being in lockdown for over a year? Well, you’re not alone, but there are some important things to consider before you run that first mile.

Over 40 million people in the United States run daily, and many of these people have experienced running injuries that result in long-lasting damage.

Here are a few common running injuries to be aware of before you break out your water bottle.

Runner’s Knee

There are different kinds of knee injuries from running, and runner’s knee is one of the most common. Some of the causes of this injury include frail quads and misaligned kneecaps. Additionally, this condition is one you should be wary of if your feet are flat.

If you’ve ever had runner’s knee, you know that it’s painful and will keep you from running for a while. Taking this into consideration, a good way to prevent this condition is to make sure your shoes are good for running.

To treat this injury, your doctor might recommend getting a good amount of sleep and taking pain meds. In extreme cases, your doctor might even suggest that you get physical therapy or visit an orthopedic physician.

Plantar Fasciitis

Even if you are new to running, you should know that Plantar Fasciitis makes up 8 percent of running injuries.

This painful condition is thought to come as a result of  improper ankle movement, and when it happens it can put you out of commission for weeks. Because of this, it’s important to take action before it shows up.

If you happen to get Plantar Fasciitis, your doctor will treat it through rehabilitation methods like arch tape, stretching exercises, and giving you a splint to use while you sleep.

Ankle Sprains

Ankle sprains are an extremely common running injury, more than 25,000 people experience one every day.

Ankle sprains happen when you quickly twist or turn your foot, and this in turn can rip the ligaments in your ankle. Even though you probably won’t need surgery after an ankle sprain occurs, three different categories mark how serious yours is. These include mild, moderate, and severe sprains, and the worse the type, the longer the recovery.

To treat a mild ankle sprain, your doctor would advise you to rest, keep the leg elevated, and put ice on the affected area. More severe ankle sprains may need surgery to avoid permanent damage.

Always Be Prepared For Running Injuries

Running is a fun activity that’s great for your mental and physical health. Nevertheless, running injuries are common and you should know about the different kinds and what to do when they occur.

If you live near Brookfield, Connecticut, and found this guide interesting, then you might want to check out ctorthopaedic.com. Here you can find an excellent resource that any runner should have before suffering an injury.

Remember, learning how to prevent injuries from running will allow you to have a worry-free running experience

Do you find yourself constantly rolling your shoulders in an attempt to reduce stiffness or pain?

It’s becoming an increasingly common issue as many people are now working from home or sitting in an office for eight hours a day. However, shoulder pain can significantly lower your quality of life. So, how do you put it to rest once and for all?

We’re here to help you out. Keep reading for five ways to deal with shoulder pain and regain your healthy body.

1. Adjust How You Sleep

If you have preexisting neck or shoulder pain, it’s very possible that the way you sleep is exacerbating that pain. Sleeping on your back will help with shoulder pain reduction.

Don’t use a pillow that elevates the head too high. You want your body to be relatively flat and even, and a large pillow can result in your head resting at an unnatural angle.

2. Use a Compress

A compress can be used to ease short-term pain at home. However, whether you need a cold or hot compress depends on the type of pain. For general soreness and muscle aches, either a cold or hot compress will do.

If your shoulder is stiff, a hot compress will work best. Either an electric heating pad or a damp warm towel can be applied to the shoulder.

If you’re dealing with inflammation, a cold compress is better. You can use freezer packs, a bag of frozen vegetables, or a damp cold towel. If you’re using anything frozen, it’s wise to wrap it in a cloth before applying it to the shoulder.

3. See a Pain Specialist

If your pain is unrelenting, it’s wise to see a specialist. It’s especially important if you’re unable to pinpoint the cause of your shoulder pain.

An orthopedic or pain management specialist can help identify what’s causing the pain and build a treatment plan for you. This can be critical if the shoulder pain is a result of a sports injury. A professional can help you not only treat it but also suggest how to avoid similar potential injuries and maintain a healthy body.

4. Improve Your Posture

Many shoulder pain problems are a result of accompanying neck pain. When working at a desk, it’s easy to fall into poor posture habits, which can lead to neck and shoulder pain.

When sitting at a desk, be sure to keep your back straight and shoulders rolled back. If you catch yourself hunching over, adjust your seat and desk supplies. Often moving your chair closer to your desk and drawing your desk supplies nearer to you is enough to ensure good posture.

The same can be said when standing or walking. Keeping a straight back, rolled-back shoulders, and unlocked knees is key to alleviating shoulder pain caused by poor posture.

5. Do Gentle Exercises

Gentle exercises can help you strengthen your neck and shoulder muscles and aid with pain relief. Many of these exercises can be done in less than five minutes, which makes them ideal for office breaks.

Yoga is another great option to alleviate pain. It’s a gentle way to stretch the muscles in your body without exerting them too heavily.

Say Goodbye to Shoulder Pain and Hello to a Healthy Body

Even the slightest shoulder pain can make doing simple tasks difficult. However, with a little effort, you can take steps to reduce the pain. This guide will help you tackle your shoulder pain and build a healthy body.

Need the help of a specialist? Our team is ready to help you deal with any pain you may be experiencing. Contact us today!

While office jobs are known for their sedentary nature, they still take a serious toll on our bodies. By some estimates, as many as 38% of all office workers suffer from back pain as a result of sitting at their desks all day.  

Office back pain is a common scourge affecting millions of Americans, one that causes pain, discomfort, and serious limitations in later life.

That’s why understanding what causes office back pain and taking steps to alleviate it is crucial. With that in mind, here are the three essential things that you should be doing to reduce back pain from the office.

1. Create a Back-Friendly Workspace

The first thing you should be doing to relieve back pain is embracing ergonomics and creating an office environment that is conducive to pain relief. Ensuring that you have an office chair with an adjustable backrest and arms is essential.

Consider investing in a standing desk that will allow you to switch from sitting to standing throughout the workday, as this has been identified as crucial for avoiding back pain.

Even a simple step such as choosing a chair that swivels is important, as this means you will not be twisting and contorting your spine and torso throughout the day. Ask your boss to get you an ergonomic keyboard so that you are not hunched over it all day long. All of these will help immensely.

2. Pick Up Good Habits

Much of the back pain caused by desk sitting can be avoided by good behavior. This first rule here is to stay active throughout the day. Take a break at least every 60 minutes. Get up and stretch your legs and back.

When walking, always attempt to maintain good posture, rather than slouching. If you make a lot of phone calls during the workday, use a hands-free phone is possible as this will stop you from tilting your head and straining your neck all day. Finally, remember to keep your movements relaxed, natural, and slow.

3. Posture is Everything

We cannot stress enough how important posture is for avoiding back pain. Active muscle use around your spine is crucial for maintaining posture and proper pain management. There are many tips for keeping a proper posture at the office.

First, remember to keep your head and neck fully aligned above your shoulders. Make sure your shoulders are held back and are square with your monitor. Keep your back firmly against the backrest of your chair when you are sitting.

While sitting at your desk, keep your feet flat on the ground as often as possible and try to completely avoid crossing your legs. Ideally, your knees should be at a perfect 90-degree angle whenever possible. You can invest in a footrest is having one will make it easier for you to achieve this.

Treat Your Back Pain Today

If you are already suffering from back pain, don’t despair. With the right treatment, you can get yourself back into a pain-free state, where it will be easier to follow these essential rules and tips.

If you are looking for fast, effective, and lasting back pain treatment, we have got you covered. Make sure to give us a call to speak to our professional orthopedic team today.