SHOULDER AND ELBOW PAIN: CAUSES AND PHYSIOTHERAPY EXERCISES

This article will explore the potential causes of shoulder and elbow pain and their physiotherapy exercise, treatment, and nutritional tips to improve pain and increase the mobility of both joints. Let's start with the topic. The shoulder (Ball & Socket) joint is a multidirectional synovial and more flexible joint in the human body because of its anatomical structure. On the other hand, The Elbow joint is a hinge type of synovial joint. The Shoulder joint permits flexion, extension, adduction, abduction, lateral rotation, medial rotation, and circumduction. And Elbow joint allows only flexion and extension. 

Causes of Shoulder and Elbow Pain

Here's a concise list of potential causes for both shoulder and elbow pain:

Shoulder Pain:

1. Rotator cuff injury
2. Frozen shoulder (adhesive capsulitis)
3. Shoulder impingement
4. Bursitis
5. Tendinitis
6. Shoulder arthritis

Elbow Pain:

1. Tennis elbow (lateral epicondylitis)
2. Golfer's elbow (medial epicondylitis)
3. Olecranon bursitis
4. Elbow fracture
5. Cubital tunnel syndrome
6. Arthritis
7. Radial tunnel syndrome

Relation between Cervical Radiculopathy & Shoulder and Elbow pain

There is a potential relationship between cervical radiculopathy and shoulder and elbow pain. Cervical radiculopathy refers to a condition where the nerves that originate in the cervical spine (neck) become compressed or irritated. These nerves travel down the arm, and when they are affected, they can cause pain, tingling, numbness, and weakness along their pathway. This can often manifest as pain in the shoulder and elbow regions. The specific nerves that are commonly involved in cervical radiculopathy are C5 to C8, and they can refer to pain down the arm to the shoulder, elbow, and even into the hand.

It's important to note that cervical radiculopathy can mimic other conditions that directly affect the shoulder and elbow, such as rotator cuff injuries or tennis elbow. Therefore, a proper medical evaluation is crucial to accurately diagnose the source of the pain and determine whether it is primarily due to cervical radiculopathy or another localized issue in the shoulder or elbow.

Physiotherapy Exercises for Shoulder and Elbow Pain

Physiotherapy exercises can help alleviate shoulder and elbow pain. Remember to consult a healthcare professional before starting any exercise program, especially if you're experiencing pain or discomfort.

Shoulder Exercises:

1. Pendulum Exercises: Stand and lean over, supporting your weight on a table or chair with your unaffected arm. Let your sore arm hang down and gently swing it in small circles or back and forth.

2. Shoulder Blade Squeezes: Sit or stand up straight. Squeeze your shoulder blades together as if trying to hold a pencil between them. Hold for a few seconds and release. Repeat.

3. Wall Angels: Stand with your back against a wall, arms out to the sides, and elbows bent at 90 degrees. Slowly slide your arms up the wall, then back down while keeping your back and arms in contact with the wall.

4. Rotator Cuff Strengthening: Using a resistance band or light weights, perform external and internal rotation exercises to strengthen the muscles around the shoulder joint.

Elbow Exercises:

1. Wrist Flexor Stretch: Extend your affected arm straight out in front of you, palm facing down. Use your other hand to gently bend your wrist downward until you feel a stretch in the forearm. Hold for 15-30 seconds.

2. Wrist Extensor Stretch: Extend your affected arm straight out in front of you, palm facing up. Use your other hand to gently bend your wrist downward until you feel a stretch on the top of your forearm. Hold for 15-30 seconds.

3. Wrist Flexor Strengthening: Hold a lightweight (dumbbell or household item) and rest your forearm on a table, palm facing up. Slowly bend your wrist upward and then lower it back down.

4. Wrist Extensor Strengthening: Similar to the previous exercise, but with your palm facing down. Lift the weight by bending your wrist upward and then lowering it back down.

5. Gentle Elbow Flexion and Extension: Slowly bend and straighten your elbow, moving through a pain-free range of motion. Use your other hand to assist if needed.

Physiotherapy Treatment for Shoulder and Elbow Pain Associated with Cervical Radiculopathy

Physiotherapy exercises specifically designed to address shoulder and elbow pain associated with cervical radiculopathy:

Neck Mobility Exercises:

1. Neck Retractions

2. Neck Side Bending

Shoulder and Arm Mobility Exercises:

1. Pendulum Exercises

2. Shoulder Blade Squeezes

3. Wall Angels

Cervical Radiculopathy-Specific Exercises:

1. Chin Tucks

2. Nerve Glides (consult a physiotherapist)

Wrist and Elbow Exercises:

1. Wrist Flexor Stretch

2. Wrist Extensor Stretch

3. Wrist and Elbow Range of Motion Exercises

Remember to perform these exercises gently and within your pain tolerance. If you experience any discomfort or worsening of symptoms, stop the exercises and consult a physiotherapist for guidance.

Nutritional Care for Shoulder and Elbow Pain

For shoulder and elbow pain, focus on an anti-inflammatory diet. Emphasize fruits, vegetables, whole grains, and sources of omega-3 fatty acids (like fish or flaxseed) to reduce inflammation. Include lean proteins (chicken, beans) for tissue repair, and maintain hydration. Limit processed foods, sugary snacks, and excess saturated fats that can contribute to inflammation. 

Read more

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People also ask

How do you relieve shoulder and elbow pain?

To relieve shoulder and elbow pain, consider a combination of approaches. Rest the affected area, apply ice to reduce inflammation, and elevate when possible. Over-the-counter pain relievers may help manage discomfort. Gentle stretches and exercises, guided by a physiotherapist, can improve flexibility and strength. Address underlying causes, like poor posture or overuse, and consider ergonomic adjustments.

What causes pain from shoulder to elbow to hand?

Pain radiating from shoulder to elbow to hand can be due to cervical radiculopathy, where compressed nerves in the neck lead to discomfort along their pathways. Additionally, conditions like rotator cuff injuries, tennis elbow, or carpal tunnel syndrome might cause referred pain. Trauma, poor posture, or overuse can contribute. Proper medical assessment is crucial to determine the exact cause and develop an effective treatment plan for relieving the pain.

Can elbow pain cause shoulder pain?

While elbow pain is typically localized to the elbow joint, it can sometimes indirectly contribute to shoulder discomfort. This is because the body's interconnected muscles and tendons work together in movement. If you alter your arm's mechanics due to elbow pain, you might unknowingly shift stress to your shoulder. This altered movement pattern could potentially strain the shoulder muscles and lead to shoulder pain over time. Addressing the underlying cause of elbow pain and maintaining proper movement mechanics can help prevent this chain reaction.

What are 2 warning signs of a rotator cuff tear?

Two warning signs of a rotator cuff tear are persistent shoulder pain, particularly when reaching overhead or sleeping on the affected side, and a noticeable decrease in shoulder strength and range of motion. If you experience these symptoms, it's important to consult a medical professional for a proper diagnosis and appropriate treatment.