8 Tips to Prevent Shoulder Tendonitis

Shoulder tendonitis is a common ailment, but it can be prevented.

Tendonitis can affect any part of the body, but it can be especially painful and debilitating when it happens within the shoulder. Think about how often you move your shoulder to play sports, do your job, or reach for objects on a shelf. If you are unable to easily perform those tasks, your daily routine is made difficult and sometimes nearly impossible. However, shoulder tendonitis can be prevented.

Shoulder tendonitis develops when the tendons connecting the muscles to the shoulder bones become irritated and inflamed. It can affect the rotator cuff, a network of muscles and tendons connecting the upper arm bone to the shoulder socket, and the biceps tendon in the arm. However, shoulder tendonitis can be avoided with some useful tips.

Who’s at risk for shoulder tendonitis?

Athletes who play sports requiring frequent overhead motions have the highest risk of developing shoulder tendonitis. These would include baseball players, tennis players, weightlifters, and swimmers. Shoulder tendonitis can also affect anyone who lifts regularly at their job, like assembly and construction workers. Because of those repetitive actions, the tendons can eventually become frayed and stiff.

Shoulder tendonitis symptoms include pain in the front of the shoulder that increases at night, minor swelling, and a limited range of motion in the arm. A clicking sound when moving the shoulder is also common.

Treatment ranges from nonsteroidal anti-inflammatory medications to corticosteroid injections. Physical therapy to strengthen the muscles and boost flexibility can also bring relief, while ice packs can help reduce swelling. These conservative methods should greatly improve the mobility of your shoulder within six weeks, depending upon the severity of the tendonitis — but for significant tears, surgery may be necessary.

With some simple precautions, you can prevent shoulder tendonitis and keep your upper body healthy.

8 tips to prevent shoulder tendonitis

Knowing how painful shoulder tendonitis can be, it’s best to take preventative measures to avoid it. Try these tips to keep your shoulders in peak shape:

1. Limit overhead motions. This may be difficult if you lift for your job or have other risk factors for tendonitis, but try to limit the frequency of these actions as much as possible. Work with an occupational therapist to find ways to lift or do your job with fewer overhead motions. Or, arrange your work area so you don’t have to reach overhead as often to relieve the strain on your shoulder.
2. Follow proper technique. Whether lifting heavy objects, throwing a baseball, or swinging a racket, learn the correct form to save your shoulder from stress. For example, when lifting objects, use your legs (not your back or arms) and keep items close to your body to prevent shoulder strain.?
3. Stretch. Stretching your shoulder muscles keeps them flexible and strong. A simple one to try is shoulder rolls: Stand with your feet hip-width apart, with arms hanging at your sides. Breathe in and lift your shoulders toward your ears, then move them back so that your shoulder blades squeeze together. Exhale and release your shoulders. Repeat 10 times.
4. Strengthen your shoulder muscles. Work with a physical therapist or trainer on exercises specifically designed to strengthen the shoulder muscles. At home, you can try prone bent-arm external rotations: Lie on your stomach on a table or bed, placing one arm at shoulder level with your elbow bent at 90 degrees and your hand facing downward. Keeping your elbow in place, move your hand until the tips of your fingers point towards the floor. Then, return the hand back to its original position with your palms facing downward. Repeat 10 times and switch to the opposite arm.?
5. Don’t sleep on the same shoulder. Change your sleeping position so you’re not lying on the same shoulder every night, which can contribute to soreness and pain.
6. Perfect your desk posture. Your posture may be causing your shoulder strain, so resist the urge to slouch. When working, be sure your computer screen is at eye level and that your arms rest comfortably at your sides.
7. Mix up your workouts. Strengthening your upper body is great, but it can strain your shoulders if you overdo it. To prevent overuse injuries, mix up your exercise routine with lower-body workouts or low-impact aerobics, such as biking or walking.
8. Rest. When your shoulder feels tired and achy, stop and give yourself time to rest. Continuing to work through the pain will only make it worse and increase the risk of developing shoulder tendonitis.

Meet the shoulder experts

As a leading sports medicine center, New York Bone & Joint Specialists has treated all types of shoulder pain, including shoulder tendonitis. Dr. Leon Popovitz is a leading expert in orthopedic conditions affecting the shoulders, with extensive experience helping patients manage and recover from fractures, muscle spasms, and more. Using diagnostic and therapeutic expertise, Dr. Popovitz and his team can help you overcome shoulder pain so you can feel like yourself again. Contact us today for a consultation.