Saturday, January 7, 2012

6 Step Guide to Pitcher's Sore Shoulders

Pitcher's shoulder is also called rotator cuff tendinitis. The condition is caused by repetitive motions and overuse of the muscles and tendons that rotate the arm in the socket. Symptoms include shoulder pain and weakness while raising your arm overhead. You may also experience swelling and stiffness in the shoulder joint. The initial injury may prevent you from pitching, but with proper care, you can relieve your symptoms and restore range of motion to your shoulder.

Step 1
Rest for up to 48 hours after the initial pain onset. Resting avoids further injury and allows the tendons time to heal. Avoid pitching or performing other activities that raise your arms overhead.
Step 2
Apply an ice pack every two hours. Do this for 20 minutes at a time during the first 24 hours after injury. Ice brings down swelling and helps relieve pain.
Step 3
Wrap your shoulder with a compression bandage. Doing so will encourage blood flow and protect the shoulder from further injury. Use an elastic bandage, available at most drug stores.
Step 4
Wear a sling to protect your shoulder from further injury. Adjust the sling so that your hand is slightly higher than your elbow and secure your arm to your body with a waist strap.
Step 5
Take an over-the-counter pain killer. A medication such as ibuprofen can reduce pain and swelling.
Step 6
Stretch the muscles once the initial pain has passed. Wrap your arms around your chest and "hug" yourself to stretch the back of the rotator cuff, and clasp your hands behind your back to stretch the front of the joint.

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