Stop It Before It Starts

Simple Tips to Prevent Shoulder Pain

November Newsletter

If you’ve ever suffered a shoulder injury, then you know how debilitating it can be. Not only are you experiencing persistent pain, but most shoulder injuries also restrict the range of motion in the joint, making day-to-day tasks — from grabbing a cup off the high shelf to brushing your hair — feel nearly impossible.

At PacificPro Physical Therapy, our team of physical therapists will work with you to identify and resolve the underlying causes of your shoulder pain. We offer acute pain relief and can guide you through a complete shoulder rehabilitation regardless of whether or not you require surgery — and often, you can resolve a shoulder injury with physical therapy alone!

But that process can take a while, and we want to help you avoid shoulder injuries, too. While we do incorporate injury prevention information into our rehab programs, it’s never a bad time to start incorporating small changes into your routine that can help prevent shoulder pain.

If you’d like to learn more about how we help prevent and alleviate shoulder pain, call us to schedule an appointment today!

Request Appointment

What Causes Shoulder Pain and Injury, Anyway?

Your shoulder is an incredibly complex ball-and-socket joint with several moving parts, including:

Three separate bones: the humerus (arm bone), scapula (shoulder blade), and clavicle (collarbone)
Cartilage that wraps and protects these bones from rubbing against each other
Three main ligaments that connect your shoulder’s bones
A collection of muscles and tendons known as the rotator cuff that wrap and support the shoulder joint
Bursae: small fluid-filled sacs that protect your tendons

Damaging any of these structures can lead to shoulder pain, weakness, and immobility. Some people injure their shoulders through sudden, acute injuries, especially if they’re active — a hard fall on the football field could tear your rotator cuff or dislocate the arm bone out of your shoulder socket.

However, many shoulder injuries are actually overuse injuries, meaning the pain and immobility symptoms occur due to repeated micro-injuries in your shoulder’s tissue. Often, sports-related shoulder injuries are actually due to overuse, as repeated overhead motions (such as throwing a ball or certain swimming strokes) put stress on the shoulder joint, leading to symptoms.

Using improper form can also contribute to overuse injuries, as can having improper posture — a weak upper back strains your shoulder muscles, making them do more work than needed.

Preventing shoulder pain is really about preventing these overuse injuries. By making small changes, you can keep your shoulders strong, healthy, and pain-free!

Five Ways You Can Help Prevent Shoulder Pain

1. Strengthen your upper body

Strong upper back and shoulder muscles are better able to provide the shoulder joint with the support and stability it needs, meaning you’ll be less likely to suffer an injury. Not sure how to get started? Our PTs can walk you through some appropriate exercises.

2. Keep your mobility

We can show you simple range of motion exercises that will get the blood flowing to your joints, keeping them healthy. Reaching overhead, across your body, or behind your back are all basic stretches that can do wonders — just make sure you never force a movement!

3. Don’t forget to warm up first

Many popular recreational activities put you at risk for a shoulder injury, including swimming, pickleball, and tennis. It’s crucial that you warm up your shoulder before you dive in. Try some quick cardio paired with active shoulder stretches (like arm circles).

4. Maintain proper posture

Proper posture isn’t about standing up straight all the time; it’s about maintaining postural awareness and keeping your spine in alignment no matter what you’re doing. And if you have a sedentary job, move around regularly. Both habits will help keep your upper back and shoulder strong.

5. Pay attention to ergonomics

If your workspace isn’t shoulder-friendly, you might wind up with an overuse injury. Simple changes — like adjusting the height of your computer monitor or maintaining good posture when using hand tools — will reduce repetitive stress and lower your chances of developing shoulder pain.

Need A Little Help? We’ve Got You

Our physical therapists can help you prevent shoulder injuries as easily as we can treat them! Whether you’re looking for a shoulder stretch and strengthen routine, postural corrections, or some simple ergonomic adjustments, we’re for you.

Contact us today to get started!

Request Appointment

Our Patients Get Great Results

I have been treated by several Physical Therapy groups over the years. Overall, good but often felt like just another client in the process. I find my experience at Pacific Pro PT in Rancho Cucamonga to be more about really understanding how my treatments will help me while making sure I understand not just the exercises but the purpose of each exercise. Kylie, DPT, takes the time to design and keep my program progressing and challenging while making sure it is working and improving my condition; not just going through the motions. And Chenielle, provides great coaching in guiding me so my exercises provide me the best results. The PacificPro facility in RC is new, well equipped, and staffed with the best! Very glad I was referred to Kylie, Chenielle, and team. And yes, they will both kick your butt in a friendly and caring way when needed!

I wanted to update my post as I just “graduated” from PT! I am feeling better than I have in years and now have the confidence and experience to continue with a tailored exercise program that will keep me in great shape for years to come. My thanks to Dr. Kylie and to Chenielle their professional and friendly commitment to my healing through very effective muscle reeducation/massage along with an exercise program that evolved to keep things fun and challenging.

As I mentioned to Kylie on graduation day, it’s great to know I have found a great PT Team and facility that has my full trust and confidence should I ever need it in the future. And let’s face it, I probably will to make up for all those years of not exactly taking care as I got older! If you have been hesitant to try PT, give Kylie, Chenielle, and Pacific Pro a try. You will be very pleased!

– Paul F. — Rancho Cucamonga clinic

Staff Spotlight

Kylie Mann, PT, DPT

Dr. Kylie Mann earned a Bachelor’s degree in Kinesiology from the University of Nevada, Las Vegas (UNLV) in 2016, followed by a Doctor of Physical Therapy (DPT) degree from the University of St. Augustine, in Austin, Texas in 2020. Kylie’s journey into physical therapy was inspired by a high school shoulder injury sustained while playing softball, which sparked a commitment to helping others recover and thrive.

When not in the clinic, Kylie enjoys spending quality time with friends and family, exploring new destinations, and enjoying outdoor adventures. Whether it’s relaxing by the lake, going out in the dunes of Glamis, or hiking with her dogs, Kylie values the balance between professional dedication and personal enjoyment. This blend of experiences fuels her approach to patient care, combining expertise with empathy and enthusiasm.

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Ergonomics is a field of study focused on optimizing the environments in which people work, ensuring a safe, happy, and productive workplace.

Whether you work in an office or at a construction site, your job might contribute to your shoulder pain. Simple ergonomic adjustments can help minimize your risk of a shoulder injury.

If You Have an Office Job…

Adjust the height of your desk and chair to ensure your elbows are bent at a 90-degree angle.
Make sure your mouse is close enough to your keyboard that you don’t overreach to use it.
Adjust your monitor so the top is at or slightly below eye level.
Take frequent breaks throughout the day to get up, move around, and stretch.

If You Have a Manual Job…

Avoid bending your torso to pick up items (even if they aren’t heavy). Instead, use positioning devices (like a forklift) to bring the items right in front of you.
Avoid repeatedly lifting items above your head whenever possible, and remember to keep what you’re lifting close to your body.
Take regular breaks, especially if you’re performing repetitive movements.
Always warm up before starting your day!

Call PacificPro Physical Therapy for Customized Tips

Want more personalized ergonomic advice from our team of physical therapists? Call to schedule an appointment today!

Request Appointment

Exercise of the Month

Bilateral Horizontal Shoulder Abduction with Band

Start by standing up straight and holding one end of a resistance band in each hand. Raise your arms straight out in front of you. Pull your shoulder blades together. Spread your arms straight out to your sides, pulling the band apart. Once you have reached your maximal range of motion, let your arms come back in.

Feel Better by Eating Better!

Oatmeal Pancakes With Cinnamon Apples

1 1⁄2 cups buttermilk
3⁄4 cup instant rolled oats
3⁄4 cup whole wheat flour
2 Tbsp milk
1 Tbsp melted butter
1 1⁄2 tsp baking powder
1⁄2 tsp baking soda
Pinch of cinnamon (plus 1⁄8 tsp for the apples)
Pinch of nutmeg
1 Granny Smith apple, peeled, cored, and chopped
1⁄2 cup apple juice
Butter or cooking spray

In a large bowl, mix the buttermilk, oats, flour, milk, butter, baking powder, baking soda, cinnamon, and nutmeg. Let it rest. In a small saucepan, simmer the apple, apple juice, and cinnamon until the apple softens and the liquid thickens. Preheat the oven to 200°F. Heat a skillet over medium heat and add butter or cooking spray before each round. Scoop 1⁄4-cup portions of batter, spreading into thin circles. Cook 2-3 minutes per side. Keep pancakes warm in the oven. Serve with warm apples.