I hurt my shoulder moving house. Help!

I HAVE a very sore shoulder that came on during a recent house move and DIY session. We have now moved in, so I can’t understand why it’s not got better. Paracetamol won’t touch it.

DOCTORS refer to the four muscles that surround the shoulder as the rotator cuff. Injury or inflammation in this area is the most common cause of shoulder pain. It usually manifests in the region of the rotator cuff tendon, which attaches these muscles to the shoulder.

As you have been doing lots of lifting and drilling, the problem is likely to be rotator cuff tendonitis (inflammation in the tendon). Symptoms include shoulder pain, especially when raising the arm above the head, for example to brush your hair.

Pain typically occurs if you move your arm from your side in an arc-like formation — you might find you can do it to a certain degree, but the pain stops you from completing the arc.

Your GP or a physiotherapist can diagnose rotator cuff tendonitis fairly easily. Treatment involves shoulder exercises and anti-inflammatory painkillers. Don’t overuse the shoulder, but make sure you keep it moving. Underuse can lead to a ‘frozen shoulder’, when it literally freezes up, and movement becomes severely restricted.

If the diagnosis is in doubt, a GP may refer you for imaging, for example an X-ray, MRI scan or ultrasound. Sometimes a steroid injection into the shoulder is necessary; however medication and physiotherapy are usually all that is needed.

Sometimes calcium can form in the tendon, either due to previous damage or as part of the ageing process. This is normally managed in the same way. HOW would I know if I was having a panic attack? I’m having these episodes that I can’t pin down, but I think it might be anxiety. My nan used to get the same thing. Kate, Cork WE ARE all hardwired with a fight or flight response, which is triggered when we are in a situation we perceive as a threat.

A panic attack occurs when you experience a sudden surge of anxiety and it is driven by this underlying flight or fight mechanism. The first sign of an attack is often an impending sense of doom and a desperate sense of anxiety. It may be triggered by a mentally or physically stressful situation or by a simple daily activity such as getting on public transport. If you feel the symptoms of a panic attack, which include palpitations, dizziness, shortness of breath or chest discomfort, remember that knowledge is power.

Remind yourself that it is a panic attack and this too will pass. Symptoms tend to peak within ten minutes and have usually gone ten minutes later.

It is hard to control symptoms such as dizziness, sweating and a fast heartbeat, but it is entirely possible to slow down your rapid breathing and, in doing so, slow the pace of everything else. To do this, place a hand on your tummy, breathe in through your nose and slowly breathe out through your mouth.

You will see your hand move on your tummy as you exhale. Try to breathe in for the count of three and out for three.

Keep reminding yourself as you breathe that this is a panic attack and you aren’t in danger. If possible, try to stay where you are — fleeing a situation can become a vicious circle.

KEEP a symptom diary of attacks for your GP. If they are frequent and you feel they are controlling you, ask for help. This may involve medication or cognitive behavioural therapy (CBT, a kind of talking cure). It is increasingly common to do CBT sessions online, which enables you to tackle fears from the comfort of your own home.

Try to learn how to relax by means of meditation or yoga and ban substances that heighten your state of red alert such as caffeine alcohol and recreational drugs.

Exercise can also contribute to a calmer you. Sitting at home mulling over the problem won’t help — it could even make matters worse.

Talk to your doctor. Understanding how you feel is the first step to overcoming anxiety.