Exercise physiology for shoulder pain
Most shoulder pain gets better with the right strengthening, not rest. We help you get your arm moving, lifting and reaching overhead again.
What causes shoulder pain?
The most common cause of shoulder pain in adults over 50 is a rotator cuff problem, where the muscles and tendons that hold the ball of the shoulder in its socket become irritated, weaker or torn. Other causes include frozen shoulder, osteoarthritis, and injuries from a fall or at work. Many people over 50 have rotator cuff changes on a scan without any pain, so a scan result doesn't decide how well you'll recover.
What are the symptoms of a rotator cuff problem?
The most common symptoms of a rotator cuff problem are:
- Pain when lifting your arm out to the side or overhead
- Pain lying on the sore side at night
- Weakness when lifting or reaching
- Trouble reaching behind your back
- Stiffness or less movement than the other side
- Pain down the outside of the upper arm
How does exercise help shoulder pain?
Exercise helps shoulder pain by strengthening the rotator cuff and shoulder blade muscles, so your shoulder can handle everyday load without hurting. For many common shoulder problems, research shows a good exercise program works as well as surgery.
Exercise prescription for shoulder pain
The recommended exercise prescription for shoulder pain is a progressive strengthening program for the rotator cuff and shoulder blade muscles on two to three days a week, alongside 150 minutes of moderate activity a week.
150 minutes
of moderate activity a week
2 to 3 days
of shoulder strengthening a week
That weekly target builds on the one recommended for every adult. With shoulder pain, the focus is progressive load. Shoulders get better with strength, not rest, and most people with a sore shoulder have stopped using it.
Our focus
We start in positions your shoulder tolerates and build toward lifting and reaching overhead. Some discomfort during exercise is normal and safe. As a guide, pain up to 4 out of 10 that settles by the next day is fine. After surgery, we follow your surgeon's protocol and timeframes.
When should you not exercise with shoulder pain?
You should hold off exercise and get checked if you suddenly can't lift your arm after a fall or injury, your shoulder is hot and swollen, or your shoulder pain comes with chest pain.
- Shoulder or arm pain with chest pain, shortness of breath or sweating (call 000)
- Suddenly being unable to lift your arm after a fall or injury
- A hot, red or swollen shoulder, or feeling unwell with a fever
- Numbness or tingling down your arm that is getting worse
- Before your surgeon has cleared you after an operation
A flare-up doesn't mean stopping. We change the exercises and the load until it settles.
Why see an exercise physiologist for shoulder pain?
An exercise physiologist gets the load right for your shoulder. Too little and it won't get stronger. Too much and it flares up. Most people either rest it for too long or push through the wrong exercises.
- 01
Assess
We test your movement and strength, find out what aggravates it, and look at any scans or surgery details.
- 02
Set and coach
We set the right starting load and coach your technique.
- 03
Progress
We build toward overhead movement and the tasks you need, from work to gardening to lifting grandkids.
It is not always about doing more. It is about knowing when to push and when to pull back.
Ready to get started?
Shoulder rehab programs in Wentworthville
Our shoulder rehab programs run from our clinic at 92 Darcy Road, Wentworthville, and in homes across the Parramatta and Blacktown areas.
In the clinic
One-on-one sessions with full strength equipment at 92 Darcy Road, Wentworthville.
At home
We come to you across the Parramatta and Blacktown areas.
After shoulder surgery
We follow your surgeon's protocol and work alongside your physio.
You start with a one-on-one assessment. We re-test your strength and movement as you go, and can send progress reports to your GP, surgeon or case manager.
Is exercise physiology for shoulder pain covered by Medicare or WorkCover?
Yes, depending on how it happened. Work injuries can be covered by WorkCover, and car accident injuries by CTP. For long-term shoulder problems, a GP Chronic Condition Management Plan gives a Medicare rebate on up to five allied health visits a year.
WorkCover and CTP
We work with your case manager and insurer, and provide the reports they need.
Private health and DVA
Most private health funds pay a rebate, and DVA cardholders may be covered. Ask us and we'll check.
Shoulder pain and exercise: common questions
Book an exercise physiologist in Wentworthville
Not sure if this is right for you? Tell us what's going on and we'll tell you honestly whether we can help.