A fall onto your shoulder, a jolt while lifting or a tackle in sport, and suddenly your shoulder is sore, bruised and painful to move. A shoulder sprain can be uncomfortable and worrying, but it usually heals well. Knowing what to expect in the first few weeks, and how to get your movement back, can help your recovery.

What a shoulder sprain is

A sprain means the ligaments around your shoulder have been stretched or partly torn. Ligaments are strong bands of tissue that connect bones and help hold joints together.

One common type of shoulder sprain affects the joint at the top of your shoulder, where your collarbone meets your shoulder blade. This often happens after a fall directly onto the shoulder. You might notice pain and tenderness at the top of the shoulder, and sometimes a small bump.

Most shoulder sprains heal well with time and the right care.

The first weeks

In the first days after a sprain, your shoulder may be painful, swollen and bruised. The aim is to protect it while it starts to heal, without keeping it completely still for too long. Some things that can help:

• Use a wrapped cold pack for 10 to 15 minutes at a time in the first couple of days, to ease pain and swelling.
• Rest your arm in a comfortable position, supported on a cushion when sitting.
• If you have been given a sling, use it as advised, usually for a short time.
• Keep your elbow, wrist and fingers moving, so they do not stiffen.

After the first few days, warmth can feel better than cold for easing stiffness.

Protecting the joint

While the ligaments heal, some movements may be uncomfortable. For now, you could:

• Avoid lifting heavy items with the sore arm.
• Avoid reaching across your body or behind your back if it hurts.
• Sleep on your back or your other side, with your sore arm supported on a pillow.
• Put your sore arm into sleeves first when dressing.

If you have been given advice by your GP, a physiotherapist or an emergency team, keep following that.

Getting movement back

As the pain settles, gentle movement helps your shoulder regain its range and stops it stiffening. Something to try a few times a day:

• Pendulum swings. Lean forward, supporting yourself on a table, and let your sore arm hang down. Gently swing it in small circles.
• Table slides. Sit at a table with your hand on a cloth and slowly slide it forward as far as feels comfortable.
• Wall walks. Walk your fingers up a wall in front of you, then back down.
• Shoulder rolls. Gently roll both shoulders backwards.

Some discomfort is normal. If a movement feels sharp, make it smaller and try again later. If you would like a guided stretch, VIDA has short videos you can follow at your own pace.

Building strength

As your movement returns, building strength helps your shoulder cope with everyday tasks again. Something to try two or three times a week:

• Shoulder squeezes. Sit tall, draw your shoulder blades back and down, hold for five seconds, then relax.
• Outward turns. With your elbow tucked into your side and bent, hold a light weight and slowly turn your forearm outwards, then back.
• Wall press-ups. Lean your hands on a wall, lower your chest towards it, then push away.

If you would like to follow along, VIDA has short videos of shoulder squeezes you can use at your own pace. Start light and build up gradually.

Returning to activity

Most people can gradually return to their usual activities as their shoulder heals. Building up slowly, starting with lighter tasks and adding more as your shoulder feels stronger, helps. If you play contact sport, it is worth building strength well before returning to tackles or falls.

A mild ache that settles by the next day is usually fine. If your shoulder is sorer the following morning, ease back a little.

When to get it checked

If you cannot lift your arm at all after a fall, it is worth getting your shoulder checked promptly.

Your VIDA pain check-in can help you notice how your shoulder improves over time.

What to take away

• Shoulder sprains usually heal well with time and the right care.
• Protect your shoulder in the early days, without keeping it still for too long.
• Keep your elbow, wrist and fingers moving.
• Get movement back gradually as the pain settles.
• Build strength before returning to more demanding activities.

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