Managing Shoulder Injuries: Tips for a Healthy, Pain-Free Shoulder

Shoulder injuries are common for athletes, active adults, and anyone who regularly uses their arms for work, sport, or daily activities. At Joondalup Sports Medicine, we see a range of shoulder problems, from strains and tendinopathies to postural-related pain. Understanding how to manage these injuries early can make a big difference in recovery and help prevent chronic issues.

Common Causes of Shoulder Injuries

• Overuse – repetitive overhead movements in sports like tennis, swimming, cricket, or even gardening.
• Trauma – falls, collisions, or sudden impacts.
• Poor posture – slouched shoulders or weak back muscles can strain the shoulder over time.
• Age-related wear – degenerative changes in tendons or joints can contribute to pain.

Signs You Should Seek Help

You may need professional assessment if you experience:

• Persistent pain during activity or at rest
• Weakness or reduced range of motion
• Clicking, popping, or grinding sensations
• Swelling, bruising, or visible deformity

How We Assess Shoulder Injuries

At Joondalup Sports Medicine, our approach is comprehensive:

1. History & Examination – understanding how the injury occurred and assessing movement patterns.
2. Imaging & Diagnostics – when needed, we use ultrasound, X-ray, or MRI to pinpoint the issue.
3. Individualised Treatment Plan – combining physiotherapy, exercise programs, and, if needed, medical or specialist interventions.

Treatment Options

• Physiotherapy – guided exercises to restore strength, stability, and mobility.
• Manual Therapy – techniques to reduce pain and improve movement.
• Activity Modification – temporary adjustments to reduce strain while recovering.
• Medical Interventions – corticosteroid injections or specialist referral for persistent or complex cases.

Preventing Shoulder Injuries

You can reduce your risk of injury by:

• Warming up properly before sports or exercise, focusing on shoulder mobility and light activation exercises.
• Strengthening supporting muscles, especially the rotator cuff, scapular stabilisers, and upper back muscles. Example exercises include:
  • External rotation with a resistance band
  • Scapular push-ups
  • Shoulder blade squeezes
• Maintaining good posture throughout the day, particularly when sitting at a desk or using devices.
• Balancing activity and rest, avoiding overuse and giving muscles time to recover.
• Using proper technique in sports and lifting activities to reduce unnecessary strain.

Rehabilitation After a Shoulder Injury

Recovery is faster with guided rehab exercises and care. Examples include:

• Range of motion exercises – pendulum swings or wall slides to gently restore mobility.
• Strengthening exercises – resistance band work for the rotator cuff and shoulder stabilisers.
• Functional training – practising movements used in your sport or daily life under guidance.
• Manual therapy – joint mobilisation or soft tissue techniques from a physiotherapist to reduce stiffness and improve circulation.
• Gradual return to activity – progressively reintroducing overhead movements and load once pain-free.

When to Act Early

Early management of shoulder injuries often leads to faster recovery and reduces the risk of chronic pain. If you’ve noticed ongoing shoulder discomfort or have suffered a recent injury, book an appointment with our experienced team at Joondalup Sports Medicine. With tailored care, we’ll help you get back to your favourite activities safely and confidently.