Shoulder Injury Advice & Exercises

You have been given this information because you have had an injury to your shoulder, such as a simple acromioclavicular joint sprain, a stable clavicle fracture or a simple soft tissue injury.

These injuries usually only need a sling for a short time for support and comfort, and you should try and discard the support between 2 and 3 weeks. The pain should gradually improve over several weeks or so, but it is not uncommon to still feel twinges up to 12 weeks after your injury.

During this time, you may find movements such as raising your shoulder and arm and reaching behind your head uncomfortable but is it safe to try. If you have had a fracture of your shoulder, then you should avoid contact sports for 12 weeks.

Remember:

  • Remove sling before exercising
  • Exercise as the pain allows – do not continue if it is too painful.
  • Complete 10 of each exercise and try to do a minimum of 3-5 times per day.
  • Initially some of the later exercises may be too uncomfortable or difficult, over 2-3 weeks you should aim to be doing all exercises.
  • If you have swelling in your hand and arm, lie down with your arm supported on 1 or 2 pillows, with your hand higher than your heart level, at least twice a day for half an hour and at night time. Massaging the area, sweeping the swelling towards and up the arm may also help as well as doing the hand a wrist exercises below will help pump some swelling away. To overcome stiffness in your shoulder, do the exercises below.

How to get in touch:

  • If you are still in pain despite this, please also discuss your follow up care with your GP.
  • If you are very concerned then you may attend the A and E department however at this time we advise that you do this only if you are very concerned and it is an emergency. The A and E department will be occupied with patients requiring lifesaving treatment and it is important to allow these patients to access the care they need.

Exercises

Once you have regained most of your movement back, then practice moving your arm into all directions without support and then eventually with resistance or weight such as a small bottle of water. Gradually return to your usual level of activity, this may take up to 3 months.

Please contact us if you are still experiencing significant symptoms such as pain, a sense of instability or weakness after several months.