How to manage Shoulder Arthritis
Shoulder Arthritis is a painful condition which requires appropriate management to enable an early return to functional activities.
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The aims of physiotherapy management depend on the severity and it includes:
• Pain relief
• Improvement in the range of arm movement
• Strengthening of the muscles around the shoulder joint
Rest and ice therapy
These assist in initial pain relief. You need to avoid performing the activities that cause the pain such as lifting heavy objects or performing over-the-head movements.
Ensure that you rest or desist from these activities for your shoulder joint to begin healing. The resting period is usually 48-72hours.
The use of ice in the initial stages of the condition also assists in pain relief and decreases swelling. Place ice cubes in a wet towel and apply over your shoulder joint for about 20 minutes intermittently throughout the entire day.
Improving shoulder mobility
In the initial stages of the condition it is advisable to keep the shoulder joint mobile while resting.
The rest does not imply that you do not perform any movements at all; rather it means that you are not to perform particular movements such as over- the-head movements.
During the rest period, gentle movements of the affected arm should still be performed to maintain mobility in the joint. Note that if you do not move your arm at all during the rest phase, it would lead to more pain and loss of function.
You may be required to perform a regime of simple stretches to improve and maintain the flexibility of the muscles around your affected shoulder joint.
The stretches also assist in improving your posture and how you move your arm. The stretches should be held for about 20 seconds and repeated throughout the day.
Crossover shoulder stretch
Stand with your legs slightly apart. Raise and move your affected arm across your chest. Place your unaffected arm on your affected elbow and gently pull it further across your chest. Ensure that your elbow is bent. Hold the stretch for 20 seconds and repeat throughout the day.
Improving the strength of the muscles around the shoulder
The muscles around your affected shoulder joint need to be strengthened to enhance your functional or daily activities and reduce the stress placed on the joint.
These muscles also help you to maintain a good posture and in effect reduce the pain which develops due to an inappropriate posture that you may have adopted because of the condition.
Shoulder press exercise
Sit comfortably in a straight-back chair while holding an object – weight- in your affected arm. Gently raise your arm, with your elbows bent at 90 degrees and your palm facing you.
Slowly raise the arms and straighten your elbows to the level of your shoulder. Lower your arm and repeat the movement.
Can this condition be prevented?
Shoulder arthritis is a progressive deterioration of the integrity or structure of the joint. You may be able to minimize its effect in your shoulder joint when you are diagnosed with it, through appropriate and effective management. The management is to enable you to perform your daily activities so that you do not become totally dependent on others each day. Hence, you are required to:
• Avoid a sedentary lifestyle since this will decrease your shoulder joint’s available functional range of movement
• Maintain regular stretches before every activity to reduce chances of developing shoulder stiffness and pain. Bear in mind that as you get older, your joint flexibility decreases.
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• Keep a regular strengthening programme to maintain the strength in your muscles. Weak muscles cause more stress and pain. Do not give an excuse not to strengthen your muscles.
• Protect your affected shoulder joint by not performing stressful movements
For individuals who have not been diagnosed with this condition, you may be able to reduce your risk by
• Keeping the shoulder joint active
• Not placing a lot of stress on your shoulders especially when carrying objects
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• Remaining active always – Exercise.
• Taking precautions not to injure your shoulder joint.