Have you been feeling constant pain or stiffness in your shoulder that makes everyday activities harder? Whether it’s reaching for something on a shelf, lifting your bag, or even sleeping on your side, shoulder pain can affect your quality of life in more ways than you might realize.
If you’ve been dealing with these discomforts, it could be a sign of shoulder arthritis. In this blog, we’ll talk about the 5 key signs that you might have arthritis in your shoulder and provide practical tips to help ease the pain and regain your mobility. Keep reading to learn how to take control and feel better every day!
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5 Signs You Have Arthritis in the Shoulder
Shoulder arthritis can develop gradually, and the symptoms may start off mild before worsening over time. Here are 5 common signs that you might have arthritis in your shoulder:
| Sign | Description |
|---|---|
| Pain in the Shoulder | A dull ache or sharp pain is one of the most common symptoms. It often worsens with movement or after extended use of the shoulder, such as lifting or reaching. |
| Stiffness | You may feel tightness or limited motion in your shoulder. This can make it hard to lift your arm fully or reach behind your back. |
| Swelling and Inflammation | Swelling in the shoulder joint can occur, especially after activity. You might notice that your shoulder feels warm to the touch or looks puffier than usual. |
| Reduced Range of Motion | Arthritis can make it difficult to move your shoulder freely. You may find it hard to raise your arm or rotate it, especially during activities like brushing your hair. |
| Grinding or Popping Sensation | As the cartilage wears down, you may feel or hear a grinding or popping sensation when moving your shoulder, indicating joint damage. |
These symptoms are signs that arthritis might be affecting your shoulder joint. If you’re noticing any of these, it’s important to take action early and seek proper care to manage the pain and improve your shoulder function.
How Shoulder Arthritis Affects Your Mobility
Arthritis in the shoulder can have a significant impact on your daily activities, limiting your ability to move freely and perform tasks you might have once taken for granted. Here’s how shoulder arthritis can affect your mobility:
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Reduced Range of Motion
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Shoulder arthritis can make it difficult to fully raise your arm or rotate it. Everyday activities like reaching for an item on a shelf, combing your hair, or even getting dressed can become painful or challenging.
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Pain During Movement
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Even simple actions like lifting a grocery bag or reaching behind you can trigger pain. The discomfort can make it hard to perform tasks that require the shoulder to move in different directions.
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Difficulty with Overhead Activities
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Tasks like putting on a jacket, painting, or even lifting objects above your head can be particularly hard with shoulder arthritis. The pain and stiffness restrict movement, making these actions seem more difficult.
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Problems with Everyday Tasks
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Arthritis in the shoulder may also affect your ability to carry heavy items, such as a shopping bag, or even things like pushing a vacuum or washing dishes, which require repetitive motion.
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Sleep Disruption
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Many people with shoulder arthritis experience discomfort while lying down. Finding a comfortable sleeping position can become tough, especially if you tend to sleep on your side or need to turn in bed.
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In summary, shoulder arthritis limits your mobility by reducing flexibility and causing pain during movement. Over time, these issues can affect your ability to perform both everyday activities and more strenuous tasks. Taking early action through treatments and exercises can help manage the pain and regain some range of motion.
Treatment Options for Shoulder Arthritis
Managing shoulder arthritis involves a combination of medications, physical therapy, injections, and, in some cases, surgery. The goal is to reduce pain, improve function, and help you maintain an active lifestyle. Here’s a breakdown of the most common treatment options:
Medications
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NSAIDs (Nonsteroidal Anti-Inflammatory Drugs): Over-the-counter pain relievers like ibuprofen or naproxen can reduce inflammation and provide relief from pain.
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Corticosteroid Injections: These can be injected directly into the shoulder joint to reduce inflammation and offer temporary pain relief.
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Pain Relievers: If over-the-counter medications are not effective, your doctor may prescribe stronger pain relievers to manage discomfort.
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Physical Therapy
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A physical therapist can guide you through exercises that focus on improving strength, flexibility, and range of motion in the shoulder. This can help reduce pain and prevent stiffness from limiting mobility.
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Specific exercises target the muscles around the shoulder joint to provide better support and relieve pressure on the joint.
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Shoulder Injections
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In addition to corticosteroid injections, some people benefit from viscosupplementation, where hyaluronic acid is injected into the joint to lubricate it and reduce friction, easing pain and improving movement.
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Surgery
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Shoulder Arthroscopy: In cases where conservative treatments are not effective, minimally invasive surgery can be performed to remove damaged tissue and improve joint function.
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Shoulder Replacement Surgery: For advanced arthritis, when the joint is severely damaged, a shoulder replacement may be considered. This involves removing the damaged joint and replacing it with a prosthesis to restore mobility and reduce pain.
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Lifestyle Changes
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Along with medical treatments, maintaining a healthy weight, avoiding repetitive strain, and incorporating low-impact exercises can help protect your shoulder joints and reduce the burden of arthritis.
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By combining these treatment approaches, you can manage shoulder arthritis and relieve pain, allowing you to maintain an active and fulfilling life. Always consult with your doctor to determine the most suitable treatment plan for your condition.
Exercises to Ease Shoulder Arthritis Pain
Exercise is a great way to manage shoulder arthritis pain, improve flexibility, and strengthen the muscles around the joint. Here are some gentle exercises and stretches that can help alleviate pain and improve mobility:
Pendulum Swing
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How to Do It:
- Stand next to a sturdy chair or table and support your weight with your non-affected arm.
- Let your affected arm hang loosely at your side.
- Gently swing your arm in small circles, both clockwise and counterclockwise, for about 10-15 seconds in each direction.
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Benefits: This exercise helps to loosen up the shoulder joint and reduce stiffness by promoting gentle movement.
Shoulder Rolls
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How to Do It:
- Sit or stand with your shoulders relaxed.
- Slowly raise your shoulders towards your ears, then roll them backward in a circular motion.
- Complete 10 repetitions in one direction, then switch to rolling them forward for 10 more repetitions.
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Benefits: Shoulder rolls help relieve tension and improve mobility in the shoulder joint.
Wall Push-ups
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How to Do It:
- Stand facing a wall with your hands placed shoulder-width apart at chest level.
- Slowly lower your body towards the wall by bending your elbows (as if doing a push-up), then push back up to the starting position.
- Perform 10-12 reps, gradually increasing as your strength improves.
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Benefits: Wall push-ups strengthen the shoulder muscles without putting too much strain on the joint, helping to support the shoulder and reduce pain.
Shoulder Extension Stretch
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How to Do It:
- Stand or sit with your back straight.
- Slowly reach one arm behind you as far as you comfortably can, keeping your elbow straight.
- Hold the stretch for 20-30 seconds, then switch arms.
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Benefits: This stretch targets the shoulder muscles, helping to improve flexibility and range of motion in the shoulder.
Arm Circles
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How to Do It:
- Stand with your arms extended to the sides at shoulder height.
- Make small circles with your arms, gradually increasing the size of the circles.
- Perform for 15-20 seconds, then reverse the direction for another 15-20 seconds.
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Benefits: Arm circles help to increase blood flow, reduce stiffness, and improve joint mobility.
Doorway Stretch
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How to Do It:
- Stand in a doorway with your arms bent at 90 degrees, elbows level with your shoulders.
- Place your forearms on the door frame, then gently lean forward to stretch your chest and shoulders.
- Hold for 20-30 seconds, then release.
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Benefits: This stretch opens up the chest and relieves tension in the shoulder muscles.
Incorporating these exercises into your daily routine can help you manage shoulder arthritis pain, improve your flexibility, and regain strength. Always consult with a physical therapist or healthcare provider to ensure you’re doing the exercises correctly and safely.
Lifestyle Changes to Manage Shoulder Arthritis
Making a few key lifestyle changes can go a long way in managing shoulder arthritis and reducing pain. Here are some quick and easy tips:
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Maintain a Healthy Weight
Losing even a small amount of weight can help reduce the strain on your shoulder and ease pain. -
Practice Good Posture
Ensure that you sit and stand with your back straight and shoulders aligned. This reduces the stress on your shoulder joints and helps prevent further wear and tear. -
Avoid Repetitive Movements
Repetitive motions like overhead lifting or heavy lifting can worsen arthritis symptoms. -
Use Assistive Devices
Using tools like ergonomic chairs, adjustable desks, or special grips can help reduce strain on your shoulders when doing tasks like typing or carrying heavy objects. -
Stay Active
Regular, low-impact exercises such as walking, swimming, or yoga help keep your shoulder joints flexible and strong without putting undue pressure on them. -
Apply Heat or Cold
Use heat pads or cold compresses on your shoulders to reduce inflammation and ease discomfort. This can be especially helpful after physical activity. -
Avoid Smoking
Smoking can reduce blood flow to your joints and make arthritis symptoms worse. Quitting can help improve joint health and reduce inflammation.
By incorporating these simple lifestyle changes into your routine, you can better manage shoulder arthritis, reduce pain, and improve your overall mobility.
Conclusion
Shoulder arthritis can make everyday activities difficult, but with the right treatment and lifestyle changes, you can manage the pain and maintain your mobility. Whether it’s through exercises, maintaining a healthy weight, or seeking medical treatment, taking steps to protect your shoulder will help you live a more comfortable and active life.
If you’re experiencing shoulder pain or any of the symptoms mentioned, it’s important to consult a specialist to get personalized care. At MantraDoc, you can connect with an online orthopedician who can guide you through effective treatments and help you manage your shoulder arthritis.