What can I do about shoulder osteoarthritis?
Shoulder osteoarthritis is a common condition that affects people as they age. It’s caused by the gradual wear and tear - but this doesn’t mean that you can’t improve the pain and loss of function that accompanies it! Here we will discuss the condition in a bit more detail and what we can do to help.
Shoulder osteoarthritis occurs when there are “wear and tear” changes of the cartilage that cushions the shoulder joint. Without that smooth cushioning, the bones start to rub together, which can lead to pain, stiffness, and difficulty moving your arm.
What causes shoulder osteoarthritis?
The most common reason for shoulder osteoarthritis is aging. Over time, the cartilage naturally wears away. However, it’s not just about getting older.
Injuries like shoulder dislocations or fractures can increase your risk.
Overuse from repetitive activities, such as heavy lifting or certain sports, can lead to more wear and tear.
Family History: If arthritis runs in your family, you might be more likely to develop it. People inherit an increased risk of developing osteoarthritis, but not the condition itself.
Other factors like obesity, smoking and high blood sugars can all be factors in developing osteoarthritis too.
How do I know if I have shoulder arthritis?
The symptoms of shoulder osteoarthritis tend to develop gradually. It’s always recommended to see a physiotherapist or a GP for a diagnosis, as they will have certain tests to determine the cause of your shoulder pain, and possibly send you for an x-ray if it is required. Here’s what to watch for:
Pain: A deep ache in your shoulder that worsens with movement.
Stiffness: Struggling to lift your arm, especially overhead or behind your back.
Grinding or Clicking: You might hear or feel grinding when you move your arm.
Weakness: Over time, your shoulder might feel weaker or less stable.
What can you do about shoulder arthritis?
Shoulder osteoarthritis can’t be reversed, but the good news is there are plenty of ways to manage the symptoms.
Non-surgical options for shoulder arthritis
Rest and Modify Activities: Reducing repetitive or overhead movements can help ease the stress on your joint.
Medication: Over-the-counter painkillers or anti-inflammatory medications can provide relief.
Injections: Cortisone shots can reduce inflammation and pain, though they’re not a long-term fix.
Physiotherapy: Strengthening the muscles around your shoulder and improving your flexibility can help a lot. More on this later!
Surgical options for shoulder arthritis
If non-surgical treatments aren’t enough, surgery might be an option:
Shoulder Arthroscopy: A minimally invasive surgery to clean out damaged cartilage and bone spurs. Best for milder cases.
Partial Shoulder Replacement: Only part of the joint is replaced with an artificial implant.
Total Shoulder Replacement: Both the ball and socket of the joint are replaced. This is common for severe arthritis.
Reverse Shoulder Replacement: This surgery changes how the joint works and is used if the rotator cuff is also damaged.
How can physiotherapy help shoulder arthritis?
Physiotherapy is key in both managing shoulder osteoarthritis and recovering after surgery. Here’s how it helps:
Pain Management: Techniques like heat, ice, and gentle manual therapy such as massage and manipulation techniques can ease discomfort.
Improving Movement: Stretching exercises can reduce stiffness and improve your range of motion.
Strengthening: Building strength in the muscles around your shoulder reduces stress on the joint and improves stability.
Post-Surgery Recovery: If you’ve had surgery, we can guide you through exercises to regain movement and rebuild strength.
What exercises can you do for shoulder arthritis?
1. Pendulum stretch
Start with this exercise. Relax your shoulders, then stand and lean forward slightly, letting your affected arm hang down freely.
Gently swing your arm in a small circle, about a foot wide.
Repeat 10 circles in each direction, 2-3 times a day.
As your shoulder improves, you can make the circles bigger, but keep it gentle.
2. Finger Crawl
Stand facing a wall about three-quarters of an arm's length away.
Touch the wall at waist level with the fingertips of your affected arm.
With your elbow slightly bent, slowly walk your fingers up the wall like a spider, raising your arm as high as you comfortably can. Let your fingers do the work, not your shoulder muscles.
Slowly lower your arm (using your good arm if needed) and repeat.
Repeat 10 times, 2-3 times a day.
Shoulder osteoarthritis can be painful and frustrating, but it doesn’t have to control your life. Whether it’s managing symptoms with physiotherapy or considering surgery for severe cases, there are plenty of ways to get back to doing what you love.
If you’re experiencing shoulder pain, don’t wait. Talk to us at First Line Physio for a personalised plan to keep your shoulder healthy, flexible and pain-free.
This is absolutely not written to substitute medical advice and it is always important to see a qualified healthcare professional for a formal diagnosis. If any of the exercises cause pain during or after the exercise, discontinue and consult a physiotherapist.