By Stephen Dehn, MSPT, physical therapy.

Your shoulder is one of the most complex and mobile joints in your body — that’s why you can move it through such a wide range of motion. That extra mobility, however, comes with a heightened potential for instability and injury.

The most common causes of shoulder pain include rotator cuff injuries, overuse from repetitive motions, poor posture and arthritis. Rotator cuff problems, such as tendinitis and tears, are especially common. These occur when the tendons of the muscles around the shoulder become inflamed or damaged from overuse, injuries, or wear and tear.

Self-care for shoulder pain

If you experience shoulder pain, a few self-treatment strategies may help:

• Rest the shoulder initially and avoid activities that aggravate it.
• Apply ice for 15-20 minutes a few times a day, especially after an injury.
• Try gentle movements, such as pendulum exercises (dangling your arm and moving it like a pendulum) to maintain mobility without straining the joint.
• Try over-the-counter anti-inflammatories for pain and swelling.
• Pay attention to your posture — avoid slouching, which can place extra stress on your shoulder.

If your pain doesn’t improve with rest or self-care, it’s important to get it assessed before too much time goes by.

How physical therapy can help

A physical therapist can evaluate your shoulder and create a treatment plan aimed at both near-term relief and long-term recovery.

To address your immediate concerns, physical therapy focuses on reducing pain and inflammation and safely improving range of motion. Once that’s underway, we work toward the longer-term goals of restoring full function and preventing future injuries. This involves building stability through strengthening the shoulder muscles, improving posture, and making sure the shoulder can handle your daily activities, and your specific work and sports demands, without pain.

Physical therapy has been shown to significantly improve pain and function for many shoulder injuries. One of the keys to success is your own consistency. That means regularly attending your PT sessions, diligently doing your prescribed exercises at home, and openly communicating with your therapist about any concerns to make sure that you’re progressing safely. Consistency helps improve flexibility, strength and function, leading to a better recovery.

Steven Dehn sees patients at The Portland Clinic-Tigard.