Stop It Before It Starts
Simple Tips to Prevent Shoulder Pain
— April 2025 Newsletter —
If you’ve ever suffered a shoulder injury, then you know how debilitating it can be. Not only are you experiencing persistent pain, but most shoulder injuries also restrict the range of motion in the joint, making day-to-day tasks — from grabbing a cup off the high shelf to brushing your hair — feel nearly impossible.
At Aspen Rehab, our team of physical therapists will work with you to identify and resolve the underlying causes of your shoulder pain. We offer acute pain relief and can guide you through complete shoulder rehabilitation regardless of whether or not you require surgery — and often, you can resolve a shoulder injury with physical therapy alone!
But that process can take a while, and we want to help you avoid shoulder injuries, too. While we do incorporate injury prevention information into our rehab programs, it’s never a bad time to start incorporating small changes into your routine that can help prevent shoulder pain.
If you’d like to learn more about how we help prevent and alleviate shoulder pain, schedule an appointment today!
What Causes Shoulder Pain and Injury, Anyway?
Your shoulder is an incredibly complex ball-and-socket joint with several moving parts, including:
- Three separate bones: the humerus (arm bone), scapula (shoulder blade), and clavicle (collarbone)
- Cartilage that wraps and protects these bones from rubbing against each other
- Three main ligaments that connect your shoulder’s bones
- A collection of muscles and tendons known as the rotator cuff that wrap and support the shoulder joint
- Bursae: small fluid-filled sacs that protect your tendons
Damaging any of these structures can lead to shoulder pain, weakness, and immobility. Some people injure their shoulders through sudden, acute injuries, especially if they’re active — a hard fall on the football field could tear your rotator cuff or dislocate the arm bone out of your shoulder socket.
However, many shoulder injuries are actually overuse injuries, meaning the pain and immobility symptoms occur due to repeated micro-injuries in your shoulder’s tissue. Often, sports-related shoulder injuries are actually due to overuse, as repeated overhead motions (such as throwing a ball or certain swimming strokes) put stress on the shoulder joint, leading to symptoms.
Using improper form can also contribute to overuse injuries, such as improper posture — a weak upper back strains your shoulder muscles, making them do more work than needed.
Preventing shoulder pain is really about preventing these overuse injuries. By making small changes, you can keep your shoulders strong, healthy, and pain-free!
5 Ways You Can Help Prevent Shoulder Pain
1. Strengthen your upper body
Strong upper back and shoulder muscles are better able to provide the shoulder joint with the support and stability it needs, meaning you’ll be less likely to suffer an injury. Not sure how to get started? Our PTs can walk you through some appropriate exercises.
2. Keep your mobility
We can show you simple range of motion exercises that will get the blood flowing to your joints, keeping them healthy. Reaching overhead, across your body, or behind your back are all basic stretches that can do wonders — just make sure you never force a movement!
3. Don’t forget to warm up first
Many popular recreational activities put you at risk for a shoulder injury, including swimming, pickleball, and tennis. It’s crucial that you warm up your shoulder before you dive in. Try some quick cardio paired with active shoulder stretches (like arm circles).
4. Maintain proper posture
Proper posture isn’t about standing up straight all the time; it’s about maintaining postural awareness and keeping your spine in alignment no matter what you’re doing. And if you have a sedentary job, move around regularly. Both habits will help keep your upper back and shoulder strong.
5. Pay attention to ergonomics
If your workspace isn’t shoulder-friendly, you might wind up with an overuse injury. Simple changes — like adjusting the height of your computer monitor or maintaining good posture when using hand tools — will reduce repetitive stress and lower your chances of developing shoulder pain.
Need A Little Help? We’ve Got You
The physical therapists at Aspen Rehab can help you prevent shoulder injuries as easily as we can treat them! Whether you’re looking for a shoulder stretch and strengthen routine, postural corrections, or some simple ergonomic adjustments, we’re here for you.
Call us today to get started!
Patient
Success Story
“If I could give Aspen Rehab in Coral Springs more than five stars, I absolutely would. From the very first phone call, I was met with a team that was knowledgeable, thoughtful, and truly dedicated to my healing. They worked around my schedule, were consistently accommodating, and always created a warm and welcoming environment.
Frank at the front desk is an absolute godsend — always smiling, friendly, and genuinely helpful. He sets the tone for every visit with his kind demeanor and professionalism.
My therapists, Anna and Vesna, were nothing short of incredible. Both are not only kind and compassionate but also true masters of their craft. They consistently ran on time, provided expert care, and clearly have a deep commitment to both their profession and their patients.
As a medical provider in the community, I have firsthand insight into what makes a healthcare practice exceptional — and Aspen Rehab exceeds expectations in every way. The clinic is clean, efficient, and filled with people who truly care. I always say, “the people make the place,” and in this case, the people are simply the best.
Thank you for everything you did for me — I actually miss coming to therapy. That’s how good it was.”
— Jennifer S.
We Want To Hear Your Success Story!
Click below to tell your PT story and leave your review. We look forward to hearing from you!
Tim Weyant, Physical Therapist | Aspen Rehab Director
Ergonomics is a field of study focused on optimizing the environments in which people work, ensuring a safe, happy, and productive workplace.
Whether you work in an office or at a construction site, your job might contribute to your shoulder pain. Simple ergonomic adjustments can help minimize your risk of a shoulder injury.
If You Have an Office Job…
- Adjust the height of your desk and chair to ensure your elbows are bent at a 90-degree angle.
- Make sure your mouse is close enough to your keyboard that you don’t overreach to use it.
- Adjust your monitor so the top is at or slightly below eye level.
- Take frequent breaks throughout the day to get up, move around, and stretch.
If You Have a Manual Job…
- Avoid bending your torso to pick up items (even if they aren’t heavy). Instead, use positioning devices (like a forklift) to bring the items right in front of you.
- Avoid repeatedly lifting items above your head whenever possible, and remember to keep what you’re lifting close to your body.
- Take regular breaks, especially if you’re performing repetitive movements.
- Always warm up before starting your day!
Call Aspen Rehab for Customized Tips
Want more personalized ergonomic advice from our team of physical therapists? Call to schedule an appointment today!
Feel Better by Eating Better!
Sheet-Pan Chipotle-Lime Shrimp Bake
Looking for a flavorful, no-fuss dinner packed with zesty spice and wholesome ingredients? This Sheet-Pan Chipotle-Lime Shrimp Bake is the perfect weeknight meal! Roasted baby red potatoes create a hearty base, while asparagus, Broccolini, and succulent shrimp are infused with a smoky chipotle-lime butter for a deliciously bold kick.
Preheat oven to 400°. Place potatoes in a greased 15x10x1-in. baking pan; drizzle with olive oil. Sprinkle with 1/4 teaspoon sea salt; stir to combine. Bake for 30 minutes. Meanwhile, squeeze 1/3 cup juice from limes, reserving fruit. Combine the lime juice, melted butter, chipotle and remaining 1/2 teaspoon sea salt.
Remove pan from the oven; stir potatoes. Arrange asparagus, Broccolini, shrimp and reserved limes on top of potatoes. Pour lime juice mixture over vegetables and shrimp.
Bake until shrimp turn pink and vegetables are tender, about 10 minutes longer. Sprinkle with minced fresh cilantro.
www.tasteofhome.com/recipes/sheet-pan-chipotle-lime-shrimp-bake/
Ingredients
- 1-1/2 pounds baby red potatoes, cut into 3/4-inch cubes
- 1 tablespoon extra virgin olive oil
- 3/4 teaspoon sea salt, divided
- 3 medium limes
- 1/4 cup unsalted butter, melted
- 1 teaspoon ground chipotle pepper
- 1/2 pound fresh asparagus, trimmed
- 1/2 pound Broccolini or broccoli, cut into small florets
- 1 pound uncooked shrimp (16-20 per pound), peeled and deveined
- 2 tablespoons minced fresh cilantro
Exercise of the Month
Bilateral Horizontal Shoulder Abduction with Band
Start by standing up straight and holding one end of a resistance band in each hand. Raise your arms straight out in front of you. Pull your shoulder blades together. Spread your arms straight out to your sides, pulling the band apart. Once you have reached your maximal range of motion, let your arms come back in.
Team Spotlight
Tim Weyant
Physical Therapist
Executive Director/ Owner
Ana Silva Bazanta
Physical Therapist
Vesna Radivojevic
Physical Therapist Assistant
Erika Davila
Marketing Director/ Computer Technology
Andrea Weyant
Chief Operating Officer
Kimberley Friedmann
Physical Therapist Assistant
Let’s Get You Better ASAP!
Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.
