Latest news with #shoulderpain
Yahoo
09-07-2025
- Health
- Yahoo
My midlife padel hobby left me with horrific shoulder pain – here's how I fixed it
There's nothing like being inspired by a new sports fad – or Wimbledon fortnight – to send midlifers flocking to the physio. Or in my case, a heavy suitcase. Once upon a time a decade ago, around a luggage carousel far, far away, I lifted a suitcase at 'the wrong angle' and twinged my shoulder. (In the name of journalistic integrity, I should mention that the suitcase may have had a 'heavy' tag dangling from it because fabulous shoes are important on holiday.) In true midlifer fashion, I ignored the twinge, had a few jolly good games of holiday tennis – and ended up with intense shoulder pain and an arm I could no longer move. It took a week in a sling before my limb could take instruction from my brain again and I could sleep through the night, and several more weeks to be pain free. Then, for over a decade, my shoulder would flare up unpredictably like an erratic teenager, with varying degrees of pain and immobility. After multiple visits to the GP, the physio and specialists, I'd started to accept having a bad shoulder was just part of getting older, but the shoulder pain never truly left me. Until my recent romance with padel forced me to confront it once and for all. I'm one of 65,000 padel enthusiasts in the UK, a racket sport that's a cross between squash and tennis, played in doubles on a 10m by 20m court, enclosed in glass so that the ball can bounce off and stay in play. And when I first see shoulder consultant Professor Tony Kochhar, aka the Shoulder Doctor, I learn I'm one of many padel players with a dodgy shoulder. He tells me he's seen several that week – and we're all in the midlife age range. If this midlife niggle sounds all too familiar to you, know that all is not lost. This is a midlifer's fairytale: six months on from hitting rock bottom with the padel pain, I believe I have defeated my sore shoulder almost entirely – here's how. I first started playing padel about five years ago on holiday in Spain, where padel is a national passion, but it's only in this 'school year' that padel courts have started springing up near my home in north London. According to the Lawn Tennis Association (LTA) there are now 800 padel courts in the UK. It doesn't need as much skill as tennis itself so it's more accessible across ages and abilities – and it's also a bit of a hoot. By the end of a super fast-paced rally, you're often breathless from exertion and laughter. So when there were suddenly two padel clubs within a 10-minute radius of my house, I was playing at least once a week: on Sunday with the kids, for a girls' night out, or even on Saturday night with another couple, followed by dinner. I could feel a low-level ache in my shoulder but it didn't bother me. Then one Sunday afternoon, while going in for a smash with all my might, I missed the ball (I didn't say I was good, just enthusiastic) and I felt a familiar pull deep in my right shoulder. By Monday morning the pain was so excruciating I couldn't think about much else and my arm was immobile. At work, I could only type (slowly) with my left hand, but driving was out of the question. On the plus side, my share of kitchen duties were all but handed over to the rest of the family (and Deliveroo). At first, a course of Naproxen from my GP helped ease the immediate pain. I also managed it with over-the-counter Biofreeze Gel, which felt miraculous in terms of cooling that intense soreness. Within a week I was over the worst of it, able to drive and type, and although it was still slightly painful and restricted, I was on the right trajectory to get my shoulder back to low-level niggle status. But this time – with the incentive of my amateur padel career as Britain's least brilliant but most enthusiastic midlife player – I felt determined to gain full recovery. I assigned myself a dream team – along with consultant Prof Kochhar, physiotherapist Rob Madden, who counts Anthony Joshua amongst his clients (who, let's face it, needs his shoulder more than I do), as well as being physio to GB Olympic skiers and snowboarders. And then personal trainer Monika Kolb to keep me on track long term. Those of us who are active and over 40 are, sadly, susceptible. 'In midlife we tend to focus on staying active but our tissues are starting to weaken, so we have to work harder to keep what we've got,' says Prof Kochhar, who explains that this process (sarcopenia) means we lose around four per cent of muscle per year. 'In midlife we're also taking up new sports, we might have more time as kids are older, we want to relive our youth… and that's where we hit that apex and get injured.' Madden explains: 'The body can cope with more or less anything. But it has to get there in a smooth, slow and sensible way. Don't fear a new sport, but we must take things up slowly and allow our body to get used to it.' According to Prof Kochhar, the rotator cuff, which is the group of muscles that make up the shoulder joint, is particularly susceptible to injury for active midlifers. 'Around other joints, like the knee and the ankle, the ligaments – which are the bits of rope that keep the joint in place – are primary for stability. But because the shoulder is so mobile, it relies on muscles to stabilise it. In the knee and ankle, the muscle only provides 10 per cent of stability, but in the shoulder it's more like 50:50 – so that muscle degradation has a greater impact on how our shoulders move and function.' Shoulder pain is often down to some type of inflammation and irritation but the question of what's causing it is key, Madden explains. For me, an ultrasound reveals calcific tendonitis of the supraspinatus – a build up of calcium in the tendons of one of the muscles that make up the shoulder. The calcification was causing acute inflammation of the tendon, which was causing tightness and preventing it from working properly. A ten-minute 'barbotage' procedure was a key next step in my recovery (look away if you're squeamish). Using an ultrasound guided needle, the calcium was broken down and then sucked out of my shoulder with a tiny syringe, followed by a steroid injection to reduce the resultant inflammation. Thankfully, the thought was more painful than the procedure itself, which was slightly uncomfortable but didn't hurt. Shoulder pain is often misdiagnosed by Dr Google as a 'frozen shoulder', says Prof Kochhar, but there are often other underlying causes creating the inflammation. The NHS defines a frozen shoulder as stiffness and pain that restricts movement of the shoulder for a number of months. Common wisdom is that with a frozen shoulder you have to wait 18-24 months for recovery and treatment, but Prof Kochhar disagrees: 'That was advice from the 1970s but with non-surgical treatment, good physio and perhaps a steroid injection, 85-90 per cent of patients are fully recovered in a matter of weeks.' Whatever the underlying cause, Prof Kochhar says that any injection that reduces inflammation 'gives you a window to try to rebalance and rehabilitate.' This is where Madden comes in to work on mobility and strength – the vital next steps to full recovery. I am 'prescribed' three exercises to do every other day – either at the gym using the cable machine, or with a resistance band at home. They are isometric exercises, which means they are static moves that focus on specific muscles, and between them they target various muscles around the shoulder. Band pull-aparts (where you stretch the band between your two hands) strengthen the mid-back and posterior shoulder muscles (rhomboids and posterior deltoid), which help improve shoulder and back posture. Single-arm horizontal band rows get into the posterior shoulder and rhomboids. Finally, diagonal high-to-low reverse flies strengthen the posterior deltoid and rotator cuff. Hold a resistance band at shoulder height with straight arms Pull it apart by squeezing your shoulder blades together Return slowly Anchor the band at chest height Stand with feet hip-width apart Pull the band toward your torso – don't let your shoulder shrug Extend the arm slowly back to the starting position Anchor the band above head height With your arm extended in front of you, hold the band Pull your arm down and out in a diagonal motion, squeezing shoulder blades Together these exercises also create stability in the shoulder capsule. Madden describes the shoulder capsule as 'the wetsuit of the joint'. He explains: 'When you have a healthy shoulder, that wetsuit wraps around the shoulder and stays nice and soft, but when you get injured it can get stiff and restrictive.' So the rehab will help get my wetsuit stretchy again but also get the necessary strength back in my shoulder. These three exercises would translate well across the majority of shoulders that are in need of strengthening, explains Madden, but he warns that there always needs to be a degree of individualisation so would recommend seeing an expert. After six weeks of getting full marks on my physio homework, Madden switches the 'band pull-aparts' for dumbbell external rotations. It gets deeper into that shoulder joint, which he recommends will get me padel ready. Kneel next to a bench (or chair) with the knee closest to the bench on the ground Position your arm at 90 degrees with your elbow pressing back against the bench holding a light weight Slowly turn your arm up into external rotation and then lower back At my 12-week check up with Prof Kochhar, it was time to see how far I'd come. 'There are no tests that are completely validated – the best way to get a sense of how your shoulder is functioning – and one that I give to my patients so they can manage their recovery themselves is the chicken wing test,' says Prof Kochhar. It simply involves putting your upper arms out to the side, bent at the elbow 90 degrees so your hands are pointing up in the air; then rotating the shoulder so that your forearms point forward, still with your elbow bent at 90 degrees. 'When your injured side is symmetrical with the healthy side, it means you're fully recovered,' explains Prof Kochhar. Both my forearms end up horizontal so I'm given top marks. The hard work unfortunately doesn't stop there. Personal trainer Monika Kolb is an expert in rehabilitation and explains: 'Keeping your shoulders strong and healthy isn't just about working on mobility and strength in the shoulder itself, but in the upper back too. A strong back supports your shoulder by sharing the workload, so your body doesn't rely on your shoulder as the default mover. This helps prevent irritation, overuse, and injury.' But strength alone isn't enough. 'Posture plays a huge role. Standing or sitting with poor posture – letting the upper back collapse or the shoulders round forward – can undo all your training. Unfortunately, many of us (especially women) develop the habit of shrinking ourselves – whether from shyness or simply from years of looking down at phones or hunching over desks.' If you want long-term shoulder health, Monika's tip is: 'Be aware of daily habits. Pay attention to how you stand and sit and don't let your back get lazy. Practice holding yourself tall with an open chest and aligned spine. No amount of exercise will fix your shoulders if you're constantly reinforcing bad posture throughout the day.' For Madden, my initial rehabilitation has been a success. He may not have given me the ability to throw a killer right hook like Joshua – or the skills to beat my kids to the bottom of a black run like Team GB ski – but I am ready for a summer of padel. Broaden your horizons with award-winning British journalism. Try The Telegraph free for 1 month with unlimited access to our award-winning website, exclusive app, money-saving offers and more.
Telegraph
09-07-2025
- Health
- Telegraph
My midlife padel hobby left me with horrific shoulder pain – here's how I fixed it
There's nothing like being inspired by a new sports fad – or Wimbledon fortnight – to send midlifers flocking to the physio. Or in my case, a heavy suitcase. Once upon a time a decade ago, around a luggage carousel far, far away, I lifted a suitcase at 'the wrong angle' and twinged my shoulder. (In the name of journalistic integrity, I should mention that the suitcase may have had a 'heavy' tag dangling from it because fabulous shoes are important on holiday.) In true midlifer fashion, I ignored the twinge, had a few jolly good games of holiday tennis – and ended up with intense shoulder pain and an arm I could no longer move. It took a week in a sling before my limb could take instruction from my brain again and I could sleep through the night, and several more weeks to be pain free. Then, for over a decade, my shoulder would flare up unpredictably like an erratic teenager, with varying degrees of pain and immobility. After multiple visits to the GP, the physio and specialists, I'd started to accept having a bad shoulder was just part of getting older, but the shoulder pain never truly left me. Until my recent romance with padel forced me to confront it once and for all. I'm one of 65,000 padel enthusiasts in the UK, a racket sport that's a cross between squash and tennis, played in doubles on a 10m by 20m court, enclosed in glass so that the ball can bounce off and stay in play. And when I first see shoulder consultant Professor Tony Kochhar, aka the Shoulder Doctor, I learn I'm one of many padel players with a dodgy shoulder. He tells me he's seen several that week – and we're all in the midlife age range. If this midlife niggle sounds all too familiar to you, know that all is not lost. This is a midlifer's fairytale: six months on from hitting rock bottom with the padel pain, I believe I have defeated my sore shoulder almost entirely – here's how. The moment of injury I first started playing padel about five years ago on holiday in Spain, where padel is a national passion, but it's only in this 'school year' that padel courts have started springing up near my home in north London. According to the Lawn Tennis Association (LTA) there are now 800 padel courts in the UK. It doesn't need as much skill as tennis itself so it's more accessible across ages and abilities – and it's also a bit of a hoot. By the end of a super fast-paced rally, you're often breathless from exertion and laughter. So when there were suddenly two padel clubs within a 10-minute radius of my house, I was playing at least once a week: on Sunday with the kids, for a girls' night out, or even on Saturday night with another couple, followed by dinner. I could feel a low-level ache in my shoulder but it didn't bother me. Then one Sunday afternoon, while going in for a smash with all my might, I missed the ball (I didn't say I was good, just enthusiastic) and I felt a familiar pull deep in my right shoulder. By Monday morning the pain was so excruciating I couldn't think about much else and my arm was immobile. At work, I could only type (slowly) with my left hand, but driving was out of the question. On the plus side, my share of kitchen duties were all but handed over to the rest of the family (and Deliveroo). The road to recovery At first, a course of Naproxen from my GP helped ease the immediate pain. I also managed it with over-the-counter Biofreeze Gel, which felt miraculous in terms of cooling that intense soreness. Within a week I was over the worst of it, able to drive and type, and although it was still slightly painful and restricted, I was on the right trajectory to get my shoulder back to low-level niggle status. But this time – with the incentive of my amateur padel career as Britain's least brilliant but most enthusiastic midlife player – I felt determined to gain full recovery. I assigned myself a dream team – along with consultant Prof Kochhar, physiotherapist Rob Madden, who counts Anthony Joshua amongst his clients (who, let's face it, needs his shoulder more than I do), as well as being physio to GB Olympic skiers and snowboarders. And then personal trainer Monika Kolb to keep me on track long term. Those of us who are active and over 40 are, sadly, susceptible. ' In midlife we tend to focus on staying active but our tissues are starting to weaken, so we have to work harder to keep what we've got,' says Prof Kochhar, who explains that this process (sarcopenia) means we lose around four per cent of muscle per year. 'In midlife we're also taking up new sports, we might have more time as kids are older, we want to relive our youth… and that's where we hit that apex and get injured.' Madden explains: 'The body can cope with more or less anything. But it has to get there in a smooth, slow and sensible way. Don't fear a new sport, but we must take things up slowly and allow our body to get used to it.' It's true, shoulders are more susceptible to injury According to Prof Kochhar, the rotator cuff, which is the group of muscles that make up the shoulder joint, is particularly susceptible to injury for active midlifers. 'Around other joints, like the knee and the ankle, the ligaments – which are the bits of rope that keep the joint in place – are primary for stability. But because the shoulder is so mobile, it relies on muscles to stabilise it. In the knee and ankle, the muscle only provides 10 per cent of stability, but in the shoulder it's more like 50:50 – so that muscle degradation has a greater impact on how our shoulders move and function.' Shoulder pain is often down to some type of inflammation and irritation but the question of what's causing it is key, Madden explains. For me, an ultrasound reveals calcific tendonitis of the supraspinatus – a build up of calcium in the tendons of one of the muscles that make up the shoulder. The calcification was causing acute inflammation of the tendon, which was causing tightness and preventing it from working properly. A ten-minute 'barbotage' procedure was a key next step in my recovery (look away if you're squeamish). Using an ultrasound guided needle, the calcium was broken down and then sucked out of my shoulder with a tiny syringe, followed by a steroid injection to reduce the resultant inflammation. Thankfully, the thought was more painful than the procedure itself, which was slightly uncomfortable but didn't hurt. Shoulder pain is often misdiagnosed by Dr Google as a 'frozen shoulder', says Prof Kochhar, but there are often other underlying causes creating the inflammation. The NHS defines a frozen shoulder as stiffness and pain that restricts movement of the shoulder for a number of months. Common wisdom is that with a frozen shoulder you have to wait 18-24 months for recovery and treatment, but Prof Kochhar disagrees: 'That was advice from the 1970s but with non-surgical treatment, good physio and perhaps a steroid injection, 85-90 per cent of patients are fully recovered in a matter of weeks.' Whatever the underlying cause, Prof Kochhar says that any injection that reduces inflammation 'gives you a window to try to rebalance and rehabilitate.' This is where Madden comes in to work on mobility and strength – the vital next steps to full recovery. Strength homework I am 'prescribed' three exercises to do every other day – either at the gym using the cable machine, or with a resistance band at home. They are isometric exercises, which means they are static moves that focus on specific muscles, and between them they target various muscles around the shoulder. Band pull-aparts (where you stretch the band between your two hands) strengthen the mid-back and posterior shoulder muscles (rhomboids and posterior deltoid), which help improve shoulder and back posture. Single-arm horizontal band rows get into the posterior shoulder and rhomboids. Finally, diagonal high-to-low reverse flies strengthen the posterior deltoid and rotator cuff. Band pull-aparts How to do it Hold a resistance band at shoulder height with straight arms Pull it apart by squeezing your shoulder blades together Return slowly Single-arm horizontal band rows How to do it Anchor the band at chest height Stand with feet hip-width apart Pull the band toward your torso – don't let your shoulder shrug Extend the arm slowly back to the starting position Diagonal high-to-low reverse flies How to do it Anchor the band above head height With your arm extended in front of you, hold the band Pull your arm down and out in a diagonal motion, squeezing shoulder blades Together these exercises also create stability in the shoulder capsule. Madden describes the shoulder capsule as 'the wetsuit of the joint'. He explains: 'When you have a healthy shoulder, that wetsuit wraps around the shoulder and stays nice and soft, but when you get injured it can get stiff and restrictive.' So the rehab will help get my wetsuit stretchy again but also get the necessary strength back in my shoulder. These three exercises would translate well across the majority of shoulders that are in need of strengthening, explains Madden, but he warns that there always needs to be a degree of individualisation so would recommend seeing an expert. After six weeks of getting full marks on my physio homework, Madden switches the 'band pull-aparts' for dumbbell external rotations. It gets deeper into that shoulder joint, which he recommends will get me padel ready. Dumbell external rotations How to do it Kneel next to a bench (or chair) with the knee closest to the bench on the ground Position your arm at 90 degrees with your elbow pressing back against the bench holding a light weight Slowly turn your arm up into external rotation and then lower back At my 12-week check up with Prof Kochhar, it was time to see how far I'd come. 'There are no tests that are completely validated – the best way to get a sense of how your shoulder is functioning – and one that I give to my patients so they can manage their recovery themselves is the chicken wing test,' says Prof Kochhar. It simply involves putting your upper arms out to the side, bent at the elbow 90 degrees so your hands are pointing up in the air; then rotating the shoulder so that your forearms point forward, still with your elbow bent at 90 degrees. 'When your injured side is symmetrical with the healthy side, it means you're fully recovered,' explains Prof Kochhar. Both my forearms end up horizontal so I'm given top marks. Game on The hard work unfortunately doesn't stop there. Personal trainer Monika Kolb is an expert in rehabilitation and explains: 'Keeping your shoulders strong and healthy isn't just about working on mobility and strength in the shoulder itself, but in the upper back too. A strong back supports your shoulder by sharing the workload, so your body doesn't rely on your shoulder as the default mover. This helps prevent irritation, overuse, and injury.' But strength alone isn't enough. 'Posture plays a huge role. Standing or sitting with poor posture – letting the upper back collapse or the shoulders round forward – can undo all your training. Unfortunately, many of us (especially women) develop the habit of shrinking ourselves – whether from shyness or simply from years of looking down at phones or hunching over desks.' If you want long-term shoulder health, Monika's tip is: 'Be aware of daily habits. Pay attention to how you stand and sit and don't let your back get lazy. Practice holding yourself tall with an open chest and aligned spine. No amount of exercise will fix your shoulders if you're constantly reinforcing bad posture throughout the day.' For Madden, my initial rehabilitation has been a success. He may not have given me the ability to throw a killer right hook like Joshua – or the skills to beat my kids to the bottom of a black run like Team GB ski – but I am ready for a summer of padel.
The Sun
19-05-2025
- Health
- The Sun
From killer cancer to a 999 emergency – the signs your shoulder pain could be more serious revealed
IF shoulder pain wakes you up in the night, makes simple tasks like brushing your hair challenging, or stops you from reaching up for that item on the top shelf, you're not alone. Shoulder pain is one of the most common musculoskeletal disorders -and that's because shoulders are one of the most mobile joints in the body. 3 The shoulder's complex anatomy, including multiple bones, muscles, tendons, and ligaments, makes it prone to instability, injury, and overuse, and can lead to a variety of painful conditions. And shoulder pain can feel very different depending on what's causing it. For some, it's a dull ache deep in the joint, while others describe feeling a sharp, catching pain when making certain movements. It can also spread down to the arm and be associated with other symptoms like stiffness or weakness. According to Dr Donald Grant, GP and senior clinical advisor at The Independent Pharmacy, injuries stemming from overuse or age are the most common causes of shoulder pain. He tells Sun Health: "Typically, the rotator cuff can experience issues, including muscle tears or tendonitis. "Other common causes of shoulder pain include dislocations, frozen shoulder, damaged nerves and sprains." Frozen shoulder is a condition where the lining of the shoulder joint becomes thickened, tight, and inflamed, causing pain and stiffness that can last for months, sometimes years. The two main symptoms of frozen shoulder, according to the NHS, are: Pain in your shoulder which can be worse at night and disturb sleep Stiffness in your shoulder which makes it difficult to move Unexpected everyday habits that could be causing your back pain The condition can be treated with shoulder exercises and painkillers. But in some cases, shoulder pain could be caused by something more serious. Dr Lewis Raiman, a Sport & Exercise Medicine Doctor, warns: "Most shoulder pain is not serious, but in some cases, it can be a sign of an underlying problem. "Rare causes include nerve issues, inflammatory arthritis, or pain referred from the neck or chest. "If it comes on suddenly, is severe, or happens with chest pain, breathlessness, fever or swelling and redness around the joint, seek urgent medical help." Dr Grant adds: "A lot of people are unaware, but intense shoulder pain can be a sign of an oncoming heart attack. "Sudden pain in the left shoulder often signifies a major heart event - and knowing this can ensure people receive essential care. 'Additionally, shoulder pain may also be a sign of a broken collarbone or lung cancer - as Pancoast tumours growing on the lungs apply pressure onto the shoulder, causing pain and discomfort." IS YOUR SHOULDER PAIN SERIOUS? IF shoulder pain is caused by something more serious, other symptoms may offer clues, says Dr Raiman. Shoulder pain caused by nerve issue often comes with symptoms like tingling, numbness, burning, or weakness in the arm or hand, he explains. "The pain may shoot down the arm or get worse when you move your neck, and you might notice your grip is weaker or you're dropping things," he says. "These are clues the issue could be coming from a nerve in the neck. "While these signs can be helpful, symptoms don't always follow the textbook. If you're unsure or concerned, it's best to get checked by a healthcare professional." Inflammatory arthritis pain in both shoulders tends to feel worse in the morning, often with stiffness, he adds. There may be swelling, warmth, or other joints affected and sometimes general fatigue or feeling unwell. But symptoms can be mild or develop gradually, he says, so even if it's not a classic presentation, persistent or worsening pain should be reviewed. Shoulder pain linked to a heart attack is usually felt on the left side, and may be accompanied by chest pressure, pain radiating to the arm, neck or jaw, shortness of breath, sweating, or nausea, he said. He warns: "This is a medical emergency, call 999 if these symptoms appear. "Some heart-related symptoms can be vague or come on gradually, so if there's any doubt, it's safer to seek urgent medical advice." Shoulder pain linked to lung cancer is complex, and there are different types of lung cancer with a wide range of symptoms, he said. In many cases, the first sign of a Pancoast tumour - a type of lung cancer that grows at the top of the lung - is a sharp pain in the shoulder or arm, which can be persistent and may worsen at night. Other symptoms of Pancoast tumours include Horner's syndrome, which includes a drooping eyelid, small pupil, and loss of sweating on one side of the face. HOW LONG SHOULD THE PAIN LAST? WHILE it depends on the underlying cause, a mild muscular strain from over-exercise could improve in a matter of days, says Dr Gordon. With conditions like frozen shoulder, it can last for months or even years. Dr Daniel Gordon of Olive Health advised: "Most muscle or tendon issues tend to improve within a few weeks with the right combination of rest and rehabilitation. "But they can of course come back if you don't address the underlying problem." WHEN TO GET HELP 3 DR Gordon's general rule is any pain that lasts over two weeks should be checked out by a health professional. But with shoulder pain, it's important to be mindful of those rarer and more serious causes. He adds: "If your pain is severe, associated with chest pain, shortness of breath or any other unusual symptoms you should seek help immediately. "If your pain is caused by a musculoskeletal problem, remember that early intervention and rehabilitation can make a big difference in your recovery, so if your symptoms aren't settling as you expect, it's best to be safe and see your GP or a physiotherapist sooner rather than later." How to ease shoulder pain IF your shoulder pain isn't caused by anything serious, try our doctors' tips below for easing symptoms yourself... Dr Lewis Raiman, Doctify-rated Sport & Exercise Medicine Doctor: "Try to keep the shoulder gently moving to avoid stiffness, but avoid heavy lifting or overhead activity that makes it worse. "Ice can help in the early days, while heat may relax tight muscles after that. "Over-the-counter pain relief or anti-inflammatories may also help if they're safe for you to use. "Physiotherapy exercises can also help maintain movement and reduce symptoms." Dr Donald Grant, GP and Senior Clinical Advisor at The Independent Pharmacy: "To ease pain, I recommend using a combination of hot and cold therapy, as using ice and heat packs can help reduce aches and swelling. "Gentle exercises can also prove useful, helping restore mobility and avoid long-term stiffness. "Additionally, over-the-counter medications such as paracetamol or ibuprofen can also help reduce pain." Dr Daniel Gordon of Olive Health: "Gentle movements can be helpful to avoid stiffness, whilst applying an ice pack can ease inflammation in the first few days. "Many over-the-counter painkillers (especially anti-inflammatories) work well for shoulder pain and can provide some short-term comfort, allowing you to progress with your rehabilitation. "If done properly, specific shoulder strengthening exercises can be helpful, but it's always best to do this under the guidance of a professional like a physiotherapist. "And remember to consider avoiding any movements that may have triggered it in the first place."
