To prevent shoulder injuries, there are a few guidelines one should always try to follow:

• Follow a regular stretch and strength routine for all shoulder muscles.
• Practice proper movement techniques.
• Maintain good posture.
• Use two hands.
• Avoid prolonged overhead movements.
• Do not try to catch falling objects.
• Alternate which arm you use to prevent overuse.

To treat shoulder injuries:

• Utilize RICE when applicable
  • RICE = Rest. Ice. Compression. Elevation.
• Anti-inflammatory medication, such as ibuprofen, may be used to reduce pain and swelling, if not allergic.

Shoulder Exercises – Do these twice a day.

• Basic shoulder strengthening
  • Secure elastic tubing to a doorknob. Pull the band toward your body and hold for 5 seconds. Repeat 5 times.
• Wall push-ups
  • Place your hands on a wall. Perform a standing push-up and hold for 5 seconds. Repeat 5 times.
• Shoulder press-ups
  • Sit in a chair with armrests, feet touching the floor. Use arms to slowly rise off of chair and hold for 5 seconds. Repeat 5 times.

You may need to speak with an orthopedic doctor if your symptoms persist for longer than 10 days or if you experience the following symptoms:

• Stiffness in shoulder (Try rotating your arm.)
• Feels like shoulder may pop out or slide out of socket
• Cannot complete daily activities due to lack of shoulder strength

Resources: American Academy of Orthopaedic Surgeons