How NOT to treat your shoulder pain…

One of the worst things that we do to ourselves is adopt the philosophy of no pain, no gain.

The shoulder is one of the most complex joints of the body. Because of the tremendous mobililty it gives us, it is also potentially one of the most unstable joints in our body. When it is inflamed and we try and work through the pain, we often increase the inflammation, scar tissue formation and potential for more permanent and serious injury.

Sometimes golfers with sore shoulders will play through the pain. Often this results in a temporary reduction in pain during the round but that night and the following day, experience an increase in pain (not just soreness) as the body tries to repair the damage. This has a cumulative trauma effect that results in a worsening condition.

Yesterday’s blog described a simple exercise to increase shoulder mobility. Another helpful exercise is to lay down on your back and take a cane or a short golf iron with both hands. Raise your hands over your head in a pain free range of motion using your good arm to support your bad arm.

After working your range of motion for about 10 repetitions, roll over on your belly. Let your sore arm hang free and then pull it up even with your hip. Repeat this 15-20 times pain free.

Next, Slowly pull your arm up like you are pulling on a mower starter cord. As you do this, pull your shoulder blade toward your spine. Repeat this 10-15 repetitions.

Remember, if you cannot do these in a pain free range of motion, stop them and let your arm rest, apply a cold pack directly for 10 minutes at a time. Do this several times during the day. If the pain persists, consult your physician.

Have a great short game!

Steve McMurray MPT
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