Shoulder pain is a common issue that can affect people of all ages and activity levels. Whether you’ve strained your shoulder lifting a heavy object, or overexerted yourself during a workout, a pulled muscle in the shoulder can lead to significant discomfort. In this article, we’ll explore the causes, symptoms, and treatment options for a pulled shoulder muscle. We’ll also discuss how to prevent future injuries.
What is a Pulled Muscle in the Shoulder?
To better understand a pulled muscle in the shoulder, it’s helpful to have a basic understanding of the shoulder anatomy. The shoulder is a ball-and-socket joint, where the head of the humerus (upper arm bone) fits into the glenoid cavity of the scapula (shoulder blade).
The shoulder joint is surrounded by a group of muscles and tendons known as the rotator cuff, which includes the supraspinatus, infraspinatus, teres minor, and subscapularis muscles. These muscles work together to stabilize the shoulder joint and facilitate movement.
A pulled muscle, also known as a muscle strain, occurs when the muscle fibers are overstretched or torn. The most commonly affected muscles in a shoulder pull include the rotator cuff muscles (supraspinatus, infraspinatus, teres minor, and subscapularis), deltoid, and trapezius.
Types of Muscle Strains
Muscle strains can be classified into three grades based on their severity:
- Grade 1 (Mild): This involves a minor stretching or tearing of the muscle fibers, with minimal swelling and tenderness.
- Grade 2 (Moderate): This involves a more significant tearing of the muscle fibers, with moderate swelling, tenderness, and limited range of motion.
- Grade 3 (Severe): This involves a complete rupture or tear of the muscle, with severe pain, swelling, and significant loss of function.
Understanding the severity of your muscle strain can help guide your treatment approach and recovery timeline.
Common Causes of a Pulled Shoulder Muscle
Shoulder strains can occur for many reasons, but some causes are more common than others. Understanding the root cause of your injury can help you avoid future strains and guide your recovery. Let’s take a look at some of the leading causes of pulled muscles in the shoulder.
1. Overuse or Repetitive Motion
Repetitive activities can overwork your shoulder muscles, leading to strain over time. Sports like swimming, tennis, baseball, or activities like painting and gardening often involve repetitive overhead or arm motions that can gradually wear down the shoulder muscles, leading to a pull.
Even seemingly harmless daily activities like typing at a computer for hours, carrying heavy grocery bags, or reaching overhead repeatedly can contribute to overuse injuries.
2. Sudden Movements or Lifting Heavy Objects
An awkward movement, such as jerking your arm to catch something falling or twisting your upper body quickly, can overstretch your shoulder muscles. Lifting heavy objects with improper form is another common culprit, especially if you don’t use your legs and core muscles to support the lift.
3. Poor Posture and Alignment
Many people unknowingly strain their shoulder muscles through poor posture, especially when sitting at a desk or slouching over their smartphones.
Over time, poor posture places extra stress on the shoulder muscles, leading to muscle imbalances and potential strains. Prolonged sitting in a hunched position weakens certain muscles and tightens others, setting the stage for a pulled muscle.
4. Lack of Warm-Up Before Physical Activity
Jumping into intense physical activity without warming up your muscles is a common way to get injured. Cold muscles are more prone to strain because they are less flexible and less prepared to handle sudden movements or heavy loads.
Without a proper warm-up, even something as simple as a light jog or lifting light weights can lead to a pulled shoulder muscle.
5. Trauma or Injury
Sometimes, a shoulder strain can occur due to direct trauma, such as a fall, a sports injury, or a car accident. In these cases, the muscles may be overstretched or torn due to the sudden force applied to them.
Symptoms of a Pulled Shoulder Muscle
A pulled shoulder muscle can cause a variety of symptoms, ranging from mild discomfort to more severe pain that restricts movement. Here are the most common signs of a pulled muscle in the shoulder:
1. Pain or Soreness in the Shoulder
Pain is usually the first and most obvious symptom of a pulled shoulder muscle. This pain may be sharp or dull, depending on the extent of the strain, and is typically localized to the area of the muscle that was injured.
Pain often worsens with certain movements, such as lifting the arm, reaching overhead, or moving the shoulder in specific directions.
2. Limited Range of Motion
Muscle strain can result in stiffness or a feeling of tightness in the shoulder. This makes it difficult to move the arm fully. You may find it challenging to perform everyday tasks, like reaching behind your back, lifting objects, or even brushing your hair.
3. Swelling or Bruising
In more severe cases of a pulled muscle, you may notice visible swelling or bruising in the shoulder area. This is a sign that there is inflammation or minor internal bleeding due to the muscle fibers being torn.
4. Muscle Weakness
A pulled muscle can cause weakness in the shoulder, making it hard to perform even simple tasks. If you experience difficulty lifting objects or find that your shoulder feels weak or shaky during movement, this could be a sign of strain.
5. Muscle Spasms or Cramping
Muscle spasms, or sudden involuntary contractions, are common after a muscle strain. These spasms can be uncomfortable or painful and may cause your shoulder muscles to feel tight or locked up.
How to Treat a Pulled Muscle in the Shoulder
The treatment for a pulled shoulder muscle typically involves rest, pain management, and gradually introducing exercises to regain strength and flexibility. Below, we’ll explore some of the most effective ways to treat a shoulder muscle strain, whether it’s mild or more severe.
1. Rest and Protection
Resting the injured muscle is critical in the early stages of recovery. Avoid any activities that aggravate the pain or put unnecessary stress on your shoulder.
This doesn’t mean you should completely immobilize the shoulder, as gentle movement can help prevent stiffness. However, avoid lifting, pushing, or pulling heavy objects until the pain subsides.
Tip: Use a shoulder sling or brace for short periods to protect the shoulder from further strain, but avoid prolonged use as it may lead to stiffness.
2. Ice and Heat Therapy
Ice and heat therapy can help manage pain and inflammation, especially in the first few days after the injury.
- Ice Therapy: Apply an ice pack wrapped in a cloth to the affected area for 15-20 minutes every 2-3 hours. This can reduce swelling and numb the pain, especially in the first 48 hours post-injury.
- Heat Therapy: After the initial swelling has decreased (usually after the first 48 hours), you can switch to heat therapy. Applying heat using a heating pad or warm towel helps to increase blood flow to the injured area. This can promote healing and relaxing tight muscles.
3. Over-the-Counter Pain Relievers
Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen or naproxen, can be helpful in managing pain and reducing inflammation. Always follow the recommended dosage and consult your doctor if you have any concerns about long-term use of these medications.
4. Physical Therapy
If your shoulder pain persists or if you’re dealing with a more severe strain, working with a physical therapist can be incredibly beneficial. A physical therapist will develop a personalized rehabilitation plan that includes targeted stretches and strengthening exercises to help you regain full function and prevent future injuries.
5. Acupuncture
Acupuncture is a traditional Chinese medicine practice that involves inserting thin needles into specific points on the body to promote healing and relieve pain.
Several studies have shown that acupuncture can be effective in reducing pain and improving mobility in individuals with shoulder injuries, including pulled muscles.
7 Best Exercises for a Pulled Muscle in the Shoulder
1. Pendulum Stretch
The pendulum stretch is a gentle way to begin mobilizing your shoulder without putting too much strain on it.
How to Perform:
- Stand beside a table or chair for support.
- Lean forward slightly and let your affected arm hang down.
- Gently swing your arm in small circles (clockwise and counterclockwise) for about 30 seconds in each direction.
Repetitions: Perform this exercise 3 times daily.
Benefits: This exercise helps improve flexibility and reduces stiffness in the shoulder joint.
2. Crossover Arm Stretch
The crossover arm stretch targets the muscles around the shoulder, promoting flexibility and relieving tension.
How to Perform:
- Stand or sit with relaxed shoulders.
- Gently pull your left arm across your chest using your right hand until you feel a stretch in the back of your shoulder.
- Hold for 30 seconds, then switch arms.
Repetitions: Repeat this stretch 4 times on each side.
Benefits: This exercise helps alleviate tightness and improves overall shoulder mobility.
3. External Rotation with Resistance Band
Strengthening the rotator cuff is crucial for recovery from a shoulder strain. This exercise focuses on external rotation, which stabilizes the shoulder joint.
How to Perform:
- Attach a resistance band to a doorknob or sturdy object at waist height.
- Stand with your side facing the band and grasp it with the hand of your affected arm.
- Keep your elbow bent at 90 degrees and close to your body.
- Rotate your forearm outward away from your body while keeping your elbow tucked in.
Repetitions: Perform 2 sets of 12–15 repetitions, three times per week.
Benefits: This exercise strengthens the rotator cuff muscles and enhances stability in the shoulder joint.
4. Wall Slides
Wall slides are excellent for improving shoulder mobility and strength while minimizing stress on the joint.
How to Perform:
- Stand with your back against a wall, feet about 6 inches away from it.
- Press your lower back against the wall and raise both arms overhead while keeping them in contact with the wall.
- Slowly slide your arms down while maintaining contact with the wall.
Repetitions: Perform 2 sets of 10 repetitions, three times per week.
Benefits: This exercise helps improve scapular mobility and strengthens the muscles that support proper shoulder function.
5. Scapular Retraction
This exercise focuses on strengthening the muscles between your shoulder blades, which is crucial for good posture and shoulder health.
How to Perform:
- Sit or stand with good posture.
- Pull your shoulder blades back and down as if you’re trying to pinch them together.
- Hold this position for 5 seconds before relaxing.
Repetitions: Aim for 10–15 repetitions, three times per week.
Benefits: Strengthening these muscles can help alleviate pain and improve overall shoulder stability.
6. Shoulder Flexion Stretch
This stretch targets the front of the shoulder, promoting flexibility in tight areas that may contribute to pain.
How to Perform:
- Stand tall with both arms at your sides.
- Raise your affected arm straight up overhead as far as you can without pain.
- Hold this position for 15–30 seconds before lowering it back down.
Repetitions: Repeat this stretch 3–4 times per session.
Benefits: Enhances flexibility in the front of the shoulder joint, aiding overall mobility.
7. Isometric Shoulder Exercises
Isometric exercises involve contracting muscles without moving the joint. These can be beneficial during early recovery stages when movement is limited.
How to Perform:
- Stand facing a wall with your affected arm at a right angle against it.
- Push gently against the wall without moving your arm for about 5 seconds.
Repetitions: Aim for 10 repetitions, holding each push for 5 seconds.
Benefits: Builds strength without stressing the injured area too much.
Read:15 Easy Exercises and Stretches For Lower Back Pain Relief
How Long Does It Take to Heal from a Pulled Shoulder Muscle?
The recovery time for a pulled shoulder muscle depends on the severity of the injury. Mild strains may heal within a few days to a week with proper rest and care, while more severe strains may take several weeks or even months to fully recover.
Here’s a general timeline:
- Mild Strains: 1-2 weeks
- Moderate Strains: 3-6 weeks
- Severe Strains (including partial tears): 2-3 months or longer, possibly requiring physical therapy
It’s important to listen to your body and avoid rushing the healing process. Gradually reintroduce activities as your shoulder strength and flexibility improve, and don’t push through pain.
When to See a Doctor?
While most shoulder strains heal with rest and conservative treatment, there are instances when you should seek medical advice. You should see a doctor if:
- The pain is severe and doesn’t improve after a few days of rest.
- There’s significant swelling, bruising, or a visible deformity in the shoulder.
- You experience a popping sensation followed by severe pain.
- Your shoulder feels unstable or you have significant weakness in the arm.
- You’re unable to move your shoulder at all.