Stop It Before It Starts

Simple Tips to Prevent Shoulder Pain

July 2025 Newsletter
If you’ve ever suffered a shoulder injury, then you know how debilitating it can be. Not only are you experiencing persistent pain, but most shoulder injuries also restrict the range of motion in the joint, making day-to-day tasks — from grabbing a cup off the high shelf to brushing your hair — feel nearly impossible.

At Preferred Physical Therapy, our team of physical therapists will work with you to identify and resolve the underlying causes of your shoulder pain. We offer acute pain relief and can guide you through complete shoulder rehabilitation regardless of whether or not you require surgery — and often, you can resolve a shoulder injury with physical therapy alone!

But that process can take a while, and we want to help you avoid shoulder injuries, too. While we do incorporate injury prevention information into our rehab programs, it’s never a bad time to start incorporating small changes into your routine that can help prevent shoulder pain.

If you’d like to learn more about how we help prevent and alleviate shoulder pain, call us to schedule an appointment today!


What Causes Shoulder Pain and Injury, Anyway?

Your shoulder is an incredibly complex ball-and-socket joint with several moving parts, including:

  • Three separate bones: the humerus (arm bone), scapula (shoulder blade), and clavicle (collarbone)
  • Cartilage that wraps and protects these bones from rubbing against each other
  • Three main ligaments that connect your shoulder’s bones
  • A collection of muscles and tendons known as the rotator cuff that wrap and support the shoulder joint
  • Bursae: small fluid-filled sacs that protect your tendons

Damaging any of these structures can lead to shoulder pain, weakness, and immobility. Some people injure their shoulders through sudden, acute injuries, especially if they’re active — a hard fall on the football field could tear your rotator cuff or dislocate the arm bone out of your shoulder socket.

However, many shoulder injuries are actually overuse injuries, meaning the pain and immobility symptoms occur due to repeated micro-injuries in your shoulder’s tissue. Often, sports-related shoulder injuries are actually due to overuse, as repeated overhead motions (such as throwing a ball or certain swimming strokes) put stress on the shoulder joint, leading to symptoms.

Using improper form can also contribute to overuse injuries, such as improper posture — a weak upper back strains your shoulder muscles, making them do more work than needed. 

Preventing shoulder pain is really about preventing these overuse injuries. By making small changes, you can keep your shoulders strong, healthy, and pain-free!


5 Ways You Can Help Prevent Shoulder Pain

1. Strengthen your upper body

Strong upper back and shoulder muscles are better able to provide the shoulder joint with the support and stability it needs, meaning you’ll be less likely to suffer an injury. Not sure how to get started? Our PTs can walk you through some appropriate exercises.


2. Keep your mobility

We can show you simple range of motion exercises that will get the blood flowing to your joints, keeping them healthy. Reaching overhead, across your body, or behind your back are all basic stretches that can do wonders — just make sure you never force a movement!

3. Don’t forget to warm up first

Many popular recreational activities put you at risk for a shoulder injury, including swimming, pickleball, and tennis. It’s crucial that you warm up your shoulder before you dive in. Try some quick cardio paired with active shoulder stretches (like arm circles).


4. Maintain proper posture

Proper posture isn’t about standing up straight all the time; it’s about maintaining postural awareness and keeping your spine in alignment no matter what you’re doing. And if you have a sedentary job, move around regularly. Both habits will help keep your upper back and shoulder strong.

5. Pay attention to ergonomics

If your workspace isn’t shoulder-friendly, you might wind up with an overuse injury. Simple changes — like adjusting the height of your computer monitor or maintaining good posture when using hand tools — will reduce repetitive stress and lower your chances of developing shoulder pain.


Need A Little Help? We’ve Got You

The physical therapists at Preferred Physical Therapy can help you prevent shoulder injuries as easily as we can treat them! Whether you’re looking for a shoulder stretch and strengthen routine, postural corrections, or some simple ergonomic adjustments, we’re here for you.

Call us today to get started!

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Ergonomics is a field of study focused on optimizing the environments in which people work, ensuring a safe, happy, and productive workplace.

Whether you work in an office or at a construction site, your job might contribute to your shoulder pain. Simple ergonomic adjustments can help minimize your risk of a shoulder injury.

At Preferred Physical Therapy, our team evaluates not just your shoulder joint but the entire movement system, including your spine. Our certified McKenzie therapists take a targeted approach to identifying and resolving symptoms!

If You Have an Office Job…

  • Adjust the height of your desk and chair to ensure your elbows are bent at a 90-degree angle.
  • Make sure your mouse is close enough to your keyboard that you don’t overreach to use it.
  • Adjust your monitor so the top is at or slightly below eye level.
  • Take frequent breaks throughout the day to get up, move around, and stretch.

If You Have a Manual Job…

  • Avoid bending your torso to pick up items (even if they aren’t heavy). Instead, use positioning devices (like a forklift) to bring the items right in front of you.
  • Avoid repeatedly lifting items above your head whenever possible, and remember to keep what you’re lifting close to your body.
  • Take regular breaks, especially if you’re performing repetitive movements.
  • Always warm up before starting your day!

Call Preferred Physical Therapy for Personalized Support

Want to reduce stress on your shoulders throughout the day? Our physical therapists offer personalized ergonomic evaluations and movement strategies to help you feel and function better.

Call today to schedule your visit.

Request Appointment

ANOTHER
5 STAR REVIEW

“Everything about this practice is amazing. It’s very professional, clean, and well-equipped, and everyone on the staff makes you feel like you’re important to them.

My primary therapist was Vivian, and I can’t imagine a more effective therapist. She was very kind and gentle, and had the knowledge and physical capabilities to get me on my feet in record time. She has a tremendous ability to guide you through the most strenuous exercises while making you feel relaxed and at ease. By the time my therapy was completed, she practically felt like family.

I was also treated by Eric who, even though he only treated me twice, had a thorough knowledge of my case and a very kind yet effective approach.

I would also like to mention Flavia, who was always nearby, making certain I had everything I needed and offering help on many occasions. Pat and Irin at the front desk were always very friendly and helpful in setting up my schedule. Trevor, the owner, often checked in to see how I was doing and offered suggestions to help me.

Additionally, the other therapists frequently chatted with me and were both friendly and genuinely interested in my progress.

But perhaps the most important thing is the fact that after my total knee replacement, I now have great range of motion, balance, and strength in my leg. I am very impressed and grateful.

I’m getting my other knee done in a few months, and I will definitely be coming back to Preferred Physical Therapy for my treatment.

A huge thank you to everyone there!”

 –John B. — Actual 5-Star Google Review  

Upcoming

MEMBERSHIP PROGRAM

Due to the ever-changing world of healthcare, and the field of physical therapy, Preferred Physical Therapy Associates has decided to establish a Membership Program, to maintain the high quality of care we have provided for 18 years. We believe this program will help us establish and maintain our relationships with our patients, build trust with our patients, and allow us to offer enhanced services to the Members. We believe this program will serve the best interests of both the practice and our Member patients. All patients of Preferred Physical Therapy Associates are eligible to become Members of the PT Program. In fact, we hope that all our patients become Members, although we do offer the option of opting out of Membership.

Membership Program

Click to find out more about the benefits of the Membership Program at Preferred Physical Therapy!

We offer Speech Therapy? 

Communication differences or disorders can be caused by a variety of events including neurodegenerative diseases, head injuries, problems at birth, and genetic disorders.

Adult speech therapy can address cognition, aphasia, voice, fluency, dysarthria, dysphagia, Augmentative and Alternative Communication (AAC), as well as expressive and receptive language. 

Contact our clinic today to schedule your appointment!

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Feel Better by Eating Better!

Cauliflower Steaks with Roasted Red Pepper

This vibrant and flavorful dish features tender roasted cauliflower seasoned with smoked paprika and olive oil, paired with a zesty homemade tapenade of roasted red pepper, olives, capers, and fresh parsley. Finished with a sprinkle of toasted almonds for crunch, it’s a perfect summertime dish.

Ingredients

  • 1 head cauliflower
  • ½ tsp smoked paprika
  • 2 tbsp olive oil, divided
  • salt & pepper to taste
  • 1 roasted red pepper (or 8 oz. jarred)
  • 4 black olives, pitted
  • small handful parsley
  • 1 tsp capers
  • ½ tbsp red wine vinegar
  • 2 tbsp toasted flaked almonds

Heat oven to 425F and line a baking tray with baking parchment. Slice the cauliflower into two 1-inch steaks — use the middle part as it’s larger, and save the rest for another time. Rub the paprika and ½ tbsp oil over the steaks and season with salt & pepper. Put on the tray and roast for 15-20 mins until cooked through.

Meanwhile, make the salsa. Chop the pepper, olives, parsley and capers, and put into a bowl and mix with the remaining oil and vinegar. Season to taste. When the steaks are cooked, spoon over the salsa and top with flaked almonds to serve.

https://www.allrecipes.com/recipe/239896/crunchy-french-onion-chicken

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Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.

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