Shoulder pain can sneak up on you when you least expect it. Whether it’s from playing pickleball or carrying heavy items, shoulder pain can impact your daily life. Minor aches turn major fast, and your shoulders shouldn’t suffer for it. Shoulder care shouldn’t be a hassle. The experts at Indiana Orthopedic Institute (IOI) can keep you moving freely for years to come.
Why Shoulder Care Matters
Your shoulders are the most mobile joints in your body as they allow you to reach, lift, throw, and carry. Because of that mobility, shoulders can also be extremely vulnerable to strains, tears, and stiffness. From sports to hands-on work, Hoosier life is tough on shoulders – protecting them matters.
“Healthy shoulders aren’t just about comfort, they’re about freedom of movement,” said Dr. Peter Hogg, an orthopedic shoulder surgeon at IOI.
Common Shoulder Problems and Lifestyle Factors
There are many types of shoulder problems that can occur:
- Rotator cuff strains or tears: Common among athletes, especially baseball players and pickleball enthusiasts.
- Shoulder impingement: Pain caused by repetitive overhead movements.
- Frozen shoulder: Stiffness that can affect daily movement, often more common in adults over 40.
- Arthritis: Wear and tear from years of use.
- Dislocations: Seen in contact sports or slips and falls.
It is important to recognize that lifestyle factors can affect shoulder health and mobility. Sports and recreation play a big role in shoulder health. Athletes, specifically those who play pickleball, basketball, and golf, should be extra mindful when practicing and performing, aiming to limit stress on the shoulders as much as possible. Another common factor is work-related strain. From factory work to farming, many jobs require lifting and repetitive movements that put stress on the shoulders. A less common but still impactful factor is weather – the bitterly cold Midwest winters can increase stiffness and lead to discomfort in the shoulder.
Simple Shoulder Care Tips for Everyday Life
Taking care of your shoulders doesn’t have to be complicated, it comes down to small,
consistent habits. Before jumping into a basketball game or a pickleball match, spend 5-10 minutes warming up your shoulder muscles to loosen them up and prepare for movement. Daily stretching is also important to maintain flexibility, so try simple moves like gentle arm circles or cross-body stretches. To keep your shoulders strong and lower the risk of future injuries, add a few resistance band exercises to your routine to strengthen the rotator cuff.
Posture plays a big role too, slouching at your desk or while scrolling your phone adds strain, so aim to sit up straight with your shoulders back. If soreness kicks in after a long day, applying ice for 15–20 minutes can help reduce inflammation. According to the American Academy of Orthopaedic Surgeons, nearly two million people in the U.S. visit their doctor each year for rotator cuff injuries, many of which could be prevented with these simple shoulder care habits.
“Strong shoulders don’t come from ignoring pain. They come from respecting your limits and building strength steadily,” said Dr. Hogg.
When to See a Doctor
If you’re dealing with constant shoulder pain, weakness, or loss of motion that lasts more than a couple of weeks, it’s time to get it checked out. Schedule an appointment or call (317) 953-2969 to speak with a specialist.