Understanding Shoulder Injuries

Shoulder injuries are commonly caused by sprains or strains affecting the muscles, tendons and ligaments around the shoulder. Following an injury, you may experience pain, swelling, bruising and reduced movement.

Most shoulder injuries improve with time, gentle movement and simple self-care measures.

---

Symptoms

You may experience:

• Shoulder pain after an injury
• Swelling or bruising
• Difficulty lifting or moving your arm
• Stiffness around the shoulder
• Pain when reaching above your head or behind your back

Some discomfort is expected during recovery, but severe or worsening pain should be assessed by a healthcare professional.

---

During the First 3 Days

Rest

Rest your arm and avoid activities that increase your pain. If you have been given a sling, wear it as advised to support your shoulder.

Ice

Apply a wrapped ice pack or a bag of frozen peas to the injured shoulder for up to 20 minutes every 2 hours. Never place ice directly onto the skin.

Gentle Movement

As your pain begins to settle, gently start moving your shoulder. Keeping your shoulder, elbow, wrist and hand moving can help prevent stiffness.

Move your arm:

• Forwards
• Out to the side

Repeat these movements 4–5 times each day, moving into discomfort but not pain.

---

After 3 Days

As your shoulder improves, gradually reduce your use of the sling and begin gentle exercises.

These include:

• Pendulum (swinging) exercises
• Walking your fingers up a wall
• Reaching behind your back

Continue your exercises 4–5 times each day, gradually increasing your movement as your shoulder becomes more comfortable.

---

Recovery

Recovery time varies depending on the severity of your injury, but many shoulder injuries improve over 1 to 3 months.

You may continue to experience:

• Pain at night
• Discomfort when reaching overhead
• Difficulty reaching behind your back

Continue your exercises until your movement has returned as much as possible.

---

Pain Relief

Simple pain relief medicines, such as paracetamol or ibuprofen, may help reduce pain and make movement easier.

Always read the instructions before taking any medication and speak to a healthcare professional if you are unsure whether it is suitable for you.

---

Returning to Sport

Before returning to racquet sports, contact sports or other strenuous activities, your shoulder should be:

• Pain free
• Strong
• Able to move fully

Build up your activity gradually and avoid returning to full activity too quickly.

---

When to Seek Medical Advice

Seek medical advice if:

• Your pain becomes worse
• You cannot move your shoulder
• Swelling continues to increase
• Your symptoms are not improving
• You are concerned about your recovery

---

Further Information

This webpage provides a summary of the patient information leaflet. For more detailed advice on shoulder injury treatment, exercises and recovery, please download the full leaflet or speak to a healthcare professional.