3 ways to beat... SHOULDER PAIN

PREVENT: Supraspinatus tendonitis, the medical term for inflammation of the rotator cuff tendons in the shoulder joint, is a common injury among tennis players, swimmers and gym-goers – in particular if they also have a deskbound nine-to-five job.

It is often caused by over-use and stress on the tendons connecting the shoulder muscles to the bones in the arm, through movements such as hitting a ball with a racket, swimming butterfly strokes and doing bench-press weights. Typing on a desktop computer also forces the arms to rotate inwards, which adds to the stress on the joint.

Ensure you warm up properly before any exercise involving arm movement and to stretch and take breaks during long hours at the office.

TREAT: If simple movements, such as taking a pint of milk out of the fridge, cause serious pain, the first point of action is to rest. Once you are rested enough to avoid pain, try daily external rotation exercises. Hold your arm against your side, and bend at the elbow so your forearm is straight out in front of you. Rotate the hand outward and away from the body, maintaining the 90-degree bend. Then go back again to the starting point, and lower the forearm. Repeat ten times, or until it is painful, and rest.

Pain relief in gel form is particularly suitable for these kinds of injuries.

DON’T BOTHER: Although mild to moderate exercising of the shoulder is encouraged if you are pain-free, avoid any repetitive overhead movements.