The common problem men face while lifting weights is excruciating shoulder pain involving the ligaments, tendons, muscles, cartilage, and nerves. If you are experiencing pain, early treatment is mandatory so that things do not get out of your hand. It may take up to eight weeks for your shoulder pain to heal. Do not postpone or delay treatment, as that you would aggravate your pain.
According to an article published on Genesis Ortho, there are many shoulder exercises to relieve your shoulder pain. These include arm-across chest stretch, chest expansion, neck release, seated twist, and more. Here are some of the best ways to treat manage your shoulder pain:
Do compression
You need to drape your shoulder with an elastic medical bandage to alleviate pain, swelling, and discomfort. Use a standard ACE or a cold compression bandage. If you can do this on your own, get it done by a pharmacy.
Make sure you wrap the bandage on your shoulder snugly but not to make it too tight. You will not want to obstruct blood circulation. In case, your hand or arm starts feeling numb, turns blue, or has a tingling sensation, you need to make the bandage a bit loose on your shoulder.
First, warm-up
Regular workouts as well as stretches will keep your shoulder flexible and strong. Then, you need to stop exercising if the pain is too intense. Again, make sure you are working out the right way because improper exercises will worsen the pain. If you have any questions, you can look up platforms like Titanium Physique to figure out how to manage tendonitis shoulder pain.
You must warm-up before you start the exercises, even if you are stretching. Gentle movements, light shoulder rolls, as well as a warm shower will help in warming up your shoulders before your work out.
Try pendulum stretch and overhead shoulder stretch
Start this exercise by standing and bending at your waist. Make sure that the arm on your injured or inflamed side hangs straight, keeping your neck relaxed. Next, move the arm in a circular motion up to 20 times. Try this workout once or many times in a day.
You can stand or sit to do overhead shoulder stretch. Next, entwine the fingers in front. Then, you need to bend the elbows and elevate your arms over your head. You may also put your hands at the back of your head or on the head. Then, press your shoulder blades lightly, together to move the elbows back. Continue this workout for up to 20 minutes or so. You will need to repeat this 5-10 every day until your shoulder pain alleviates.
Try cold compress
A cold compress will alleviate swelling in your shoulders. Cooling will also numb sharp, excruciating pain. All you need to do is use an ice pack on the affected area for approx 20 minutes, up to five times a day. You can use ice cubes in a plastic bag, wrapping the cold pack in a soft cloth or towel.
Conclusion
Keep these tips in mind if you have shoulder pain after lifting weights. These tricks will assuage the pain and heal your shoulder.
