Shoulder blade pain: what to do?

Shoulder blade pain: what to do?

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The pain in the shoulder blades it is a relatively common condition, which can be caused by a rich set of causes.

In our in-depth study we will try to focus above all on how can you reduce shoulder blade pain, which most of the time can be addressed with the simple guidelines below.

Of course, it is understood that the best way to relieve pain in the shoulder blades, and discover its origin, is still to consult your doctor!


The first thing worth noting is that in most conditions, thephysical exercise it is certainly the first choice treatment for pain relief. Exercise can in fact help strengthen the painful area, while stretching exercises help relieve tension in the muscles.

However, physical exercise should not be continued if the pain gets worse. You must also always be particularly careful, proceeding step by step and through warm-up exercises.


Does the pain get much worse when performing certain movements or certain activities? It is probably a good idea take a break avoiding activities that cause pain for at least 24 to 48 hours. Give your body time to heal and rest, especially if the pain may be the result of overexertion.

Amazingly, your body is very adept at healing on its own. So he might just need some time to do it! For example, if the pain has occurred after a particularly intense workout, your body may need a few days to adapt and repair the micro-tears in the muscle tissue that may have occurred.

The body will heal the tears, as well as adapt the muscle tissue to bear similar future loads. After a couple of days, try to resume your normal activities, perhaps reducing the weight and pressure on the muscles and the duration of the activity. If the pain continues, it may be a good idea to seek some professional advice, such as from a sports medicine specialist or a rheumatologist.

Cold or heat therapy

The ice is a quick remedy for pain relief. It will be sufficient to wrap the ice in a damp cloth before applying it to the skin and then place the cold for 15 - 20 minutes, taking care to leave at least 45 minutes between one application and another. Ice or cold will reduce blood flow to the affected area. By doing so, inflammation and swelling can also be significantly reduced and, consequently, you will end up feeling less pain.

Some individuals prefer the heat in the cold. Of course, try to choose what makes you feel best, or alternate hot and cold between them. Heat, in particular, can offer relief if the muscles feel tense, promoting blood flow in the applied area and causing the muscles to relax.

Pain relievers

The over-the-counter pain relievers they are a quick way to reduce inflammation and pain. Aspirin, ibuprofen, naproxen, and acetaminophen are some of the possible options, especially after consulting with your doctor.

Make sure you don't use these medications for longer than the recommended time, and with the recommended doses. Long-term use is associated with gastrointestinal problems and other negative side effects.

If the pain or discomfort does not improve in time, it is good to get checked by your doctor or a physiotherapist.


A massage it is definitely a cure-all for shoulder blade pain. However, if you can't get a professional massage, there are still some home remedies that can, at least in part, replace it. For example, try rolling a foam roller or ball under the shoulder blade until you find the sweet spot. Once you've found the point, slowly roll from side to side, up and down, or in a circular fashion. Do this for a minute or more.


L'acupuncture it has been used for centuries against this kind of aches and pains. It works by inducing a reflex that causes the muscles to relax, leading - in some people - to pain relief. However, not everyone seems to get the most out of this technique.

Medical consultation

If none of these simple home remedies offer the well-deserved pain relief, you should book an appointment with your doctor or physical therapist. They will assess your condition, diagnose it correctly, and guide you through a treatment plan tailored to you and your situation.

Prevent shoulder blade pain

Once you've found an efficient way to relieve pain, the next step is there prevention. How can you prevent this pain from happening again? The main way of prevention is physical exercise. Strengthening the vulnerable area or the previously sore area will help you prevent the pain from renewing too often.

Exercise regularly and keep in mind that the key to long-term relief is to keep exercising, which you will often have to do for many months before you get results. Strengthening exercises should be done two or three times a week, with one or two days off. Stretching exercises can instead be done every day.

Video: Shoulder Blade Pain Relief - 4 Ways (May 2022).


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