Shoulder sprain

After your shoulder injury you may feel pain around the shoulder and down your arm to your hand when moving or at rest.

My shoulder hurts - is it ok to move it?

You should aim to resume normal activity as soon as you are able to.

You may need to limit or modify certain activities if they are too painful.

How can I reduce the pain?

Rest your shoulder in the first few days following the injury.

Taking painkillers such as paracetamol and ibuprofen regularly may help reduce the pain and allow you to begin gentle exercise

You may find ice packs useful in the first few days (ice should not be used on your left shoulder, if you have a cardiac problem).

Are there any exercises I should do?

You may have been referred for physiotherapy. 

Here are some basic exercises that should be done several times per day:

  1. Stand one foot in front of the other, lean forward, letting your injured arm hang.  Gently swing it backwards and forwards like a pendulum.
  2. Shrug your shoulders back, round, then forward.
  3. Lift you injured arm as high as possible (using your good arm to assist).
  4. As the pain improves, gradually increase the amount of exercise and activity that you do.
  5. Do not forget to keep your wrist and elbow moving, to prevent stiffness.

How long will it take to improve?

Most shoulder injuries will get better within 4 to 6 weeks. If you are not seeing any improvement after 4 weeks, please see your GP (doctor).

Reviewed by Dr T Shaw in October 2022, next review in October 2024.

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