For instance, if you have to use a fork with the affected arm, bend your elbow to bring the utensil to your mouth. Try not to raise or rotate your shoulder as you move your forearm. Don’t lift heavy objects, use the affected arm to bring your phone to your ear, or do any other activities that involve moving your sore shoulder.
Ice is typically best for the first 3 days, since it helps keep swelling in check. Heat can worsen inflammation, but it relaxes muscles and promotes healing. Some people respond better to one or the other, so go with the option that provides the most relief. [4] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
Poor posture and sleeping on your bad shoulder can push the joint out of alignment and aggravate your irritated tendons.
Tell your doctor if you take an NSAID daily for more than a few days. Relying on pain relievers could be a sign you need other treatment options, like an immobilizing brace, cortisone shot, or physical therapist.
A doctor or physical therapist can also demonstrate how to perform stretches properly.
The goal of stretching is to gradually increase your range of motion. If you can only raise your shoulder slightly, don’t try to push through pain to raise your arm over your head.
Hold the stretch for 10 to 15 seconds, and do 5 to 10 repetitions. Raise your arm only as much as you comfortably can. Don’t get discouraged if you can’t reach all the way across your chest. Your range of motion will improve with time.
If you can’t fully extend your arms straight above your head, bend your elbows and raise your arms as high as you comfortably can.
Gently pull the towel or stick upward with your unaffected arm until you feel a comfortable stretch in the opposite shoulder. Hold the stretch for 10 to 15 seconds and do 5 to 10 repetitions. If you can’t bring your hand to the opposite hip, don’t use a stick or towel. Just reach toward your hip as far as you comfortably can.
Stand far enough from the corner so you can lean with your arms spread wide. Your elbows should form a straight horizontal line from left to right. Hold the stretch for 10 to 15 seconds, and do 5 to 10 repetitions. If you’re just starting out, you might need to practice raising your elbows to shoulder height before using the corner to increase the stretch.
Tell your doctor when the pain started, how much pain you’re in, what activities you’ve been doing, and what medications you’ve taken.
The physical therapist will let you know which stretches will help the specific part of your shoulder that’s affected. They’ll also show you how to properly stretch and exercise at home.
Ask your doctor if you need to stop taking medications, such as blood thinners, or make any dietary changes before you receive a cortisone injection. Many primary care physicians do cortisone injections in their offices, while others may refer you to a sports medicine or orthopedic surgeon for this.
You’ll most likely need to wear a sling for at least a week after surgery. Seeing a physical therapist for a few months after surgery will help you regain mobility and strength. You might not regain full strength after tendonitis surgery, but it should relieve your pain.
