The first 24-48 hours
REST: Reduce excessive movement of the shoulder.
ICE: Apply ice for a maximum of 5 minutes every 2 hours for the first 24 hours and then 10 minutes every hour after this with the limb elevated.
Note: Never apply directly over or on the skin, use a protective oil plus a damp towel to protect the skin. If the application of ice causes any pain, remove it immediately. If you have any heart or circulatory problems, ice should only be applied on the advice of your Physiotherapist/Doctor.
COMPRESSION: A compressive bandage may be applied to provide counter-pressure reducing swelling and bleeding. You will be shown how this is applied if it is advised.
ELEVATION: Elevation reduces the blood flow thus reducing swelling – this is achieved by elevating the arm, so that the wrist is above the heart – resting the arm on four or five cushions, or on the arm rest of a sofa may achieve this effect.
48 hours to four weeks:
1. Sit or stand. Roll your shoulders in both directions.
2. Stand leaning on a table with one hand. Let your other arm hang straight down. Swing your arm forwards and backwards.
3. Stand leaning on a table with one hand. Let your other arm hang straight down. Move your arm in circular patterns, clockwise and anticlockwise.
4. Stand as shown. Clasping your hands together, raise both hands overhead, so that you feel a stretch.
5. Stand near a wall as shown. Slowly ‘walk’ your fingers up the wall, so that you feel a stretch.
6. Stand with a towel behind your back as shown, your injured arm below. Pull with the towel to stretch your arm up behind your back.
Repeat each exercise 20 times every hour.
To see images of the above exercises please refer to PDF at the top of the page.
General advice:
Healing of soft tissue injuries around the shoulder will take 2-8 weeks to settle depending on the severity of the injury.
This leaflet is a guideline to self management of such injuries and therefore if there is any doubt on management, it is best to seek further opinion via your GP or physiotherapist.
If symptoms increase with any of these exercises stop and seek medical advice
