How Do You Fix an Impingement in Your Shoulder?

Shoulder impingement is a common condition that occurs when the tendons of the rotator cuff become compressed or "impinged" between the bones of the shoulder joint. This can lead to pain, inflammation, and limited range of motion. Left untreated, shoulder impingement can worsen and potentially lead to more serious issues like rotator cuff tears. Fortunately, there are effective ways to fix shoulder impingement and relieve discomfort.

Rest and Activity Modification

One of the first steps in treating shoulder impingement is allowing the shoulder time to rest. Avoiding activities that aggravate the condition—especially repetitive overhead movements like lifting, throwing, or reaching—can help reduce inflammation and prevent further irritation of the tendons. However, complete immobilization is not recommended, as this can lead to stiffness.

Ice and Anti-Inflammatory Medications

Applying ice packs to the affected shoulder for 15 to 20 minutes several times a day can help reduce swelling and pain. Over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, are also commonly used to manage inflammation and provide pain relief.

Physical Therapy and Exercises

Physical therapy is a key component in fixing shoulder impingement. A trained therapist will guide you through exercises that focus on:

• Stretching: To improve flexibility and reduce tightness in the shoulder muscles.
• Strengthening: To build the muscles around the shoulder, particularly the rotator cuff and scapular stabilizers, which helps support the joint and reduce impingement.
• Postural Correction: Poor posture often contributes to shoulder impingement. Exercises to strengthen the upper back and correct rounded shoulders can relieve pressure on the shoulder joint.

Consistency with physical therapy and home exercises plays a critical role in long-term recovery.

Corticosteroid Injections

For cases where pain persists despite conservative treatment, a doctor may recommend corticosteroid injections. These injections deliver powerful anti-inflammatory medication directly into the shoulder joint, providing temporary but significant relief. This can allow patients to participate more comfortably in physical therapy and daily activities.

Lifestyle and Ergonomic Adjustments

Improving posture and making ergonomic adjustments at work or during physical activity can prevent the recurrence of shoulder impingement. Ensuring that workstations are set up to avoid repetitive overhead reaching, taking regular breaks, and using proper lifting techniques all help reduce strain on the shoulder.

Surgical Options (Rare Cases)

Most cases of shoulder impingement improve with non-surgical treatment. However, if symptoms do not respond to conservative measures after several months, surgical intervention may be considered. Procedures like subacromial decompression involve removing bone spurs or reshaping the acromion to create more space for the tendons, relieving pressure and restoring movement.

Conclusion

Fixing a shoulder impingement involves a combination of rest, targeted exercises, and anti-inflammatory strategies. Early treatment is key to preventing the condition from worsening and avoiding long-term shoulder problems. With proper care and attention, most people can recover fully and return to their normal activities pain-free. If shoulder pain persists, consulting with a healthcare provider can help determine the best course of action.