Diagnosis Explanation:

Shoulder arthritis is the degeneration of the cartilage in the shoulder joint, leading to pain, stiffness, and reduced mobility. It can occur in the glenohumeral joint (ball-and-socket joint) or the acromioclavicular (AC) joint. The most common types include:

• Osteoarthritis (Wear-and-Tear Arthritis) – Gradual cartilage breakdown due to aging or overuse.
• Rheumatoid Arthritis (Autoimmune) – The immune system attacks the joint lining, causing inflammation.
• Post-Traumatic Arthritis – Develops after a shoulder injury (fracture, dislocation).

Symptoms:

• Deep aching pain in the shoulder, worse with activity.
• Morning stiffness or after periods of rest.
• Clicking, grinding, or catching in the joint.
• Loss of range of motion, especially reaching overhead.
• Weakness and difficulty lifting objects.

Specific Work Modifications:

• If your job requires standing or walking: Avoid repetitive overhead reaching and take breaks to stretch the shoulder.
• If your job involves lifting: Avoid lifting heavy objects above shoulder height and use both hands whenever possible.
• If your job is desk-based: Keep shoulders relaxed, ensure proper arm support, and take breaks every 30 minutes to prevent stiffness.
• Avoid: Repetitive overhead activities, prolonged static postures, and forceful lifting or pushing.

Specific Activity Modifications:

• If you play sports: Avoid throwing, swimming strokes, or overhead racket sports until pain is controlled.
• If you do weightlifting: Avoid bench presses, overhead presses, dips, and pull-ups; instead, focus on controlled, pain-free movements.
• If you do yoga or Pilates: Modify poses to avoid deep shoulder stretching, excessive weight-bearing on the arms, or prolonged static holds.
• Avoid: High-impact activities, repetitive overhead motions, and exercises that cause joint pain.

Recommended Supplements:

• Collagen Peptides – 10g daily for cartilage and joint repair.
• Glucosamine & Chondroitin – 1500mg/1200mg daily for joint lubrication and cartilage health.
• Omega-3 Fatty Acids – 1000mg daily to reduce inflammation.
• Vitamin D3 + Calcium – 1000 IU/500mg daily for bone and joint strength.
• Turmeric (Curcumin) – 500-1000mg daily for natural pain relief.

Recommended Nutrition and Hydration:

• Increase Lean Protein (chicken, fish, tofu, eggs) to support joint and muscle health.
• Eat Anti-Inflammatory Foods (salmon, leafy greens, turmeric, berries, nuts) to reduce swelling.
• Consume Hydrating Foods (cucumber, watermelon, citrus) to maintain joint lubrication.
• Limit Processed Foods & Sugars to prevent inflammation.
• Hydration: Drink 8-10 cups of water daily to support cartilage and joint function.

Home Exercise Prescription (Rehabilitation for Shoulder Arthritis)

Early Phase (0-2 Weeks, Reducing Pain & Stiffness):

• Pendulum Exercises – Lean forward, let the arm hang, gently swing in small circles, 10 reps, 2x/day.
• Wall Walk (Forward and Lateral) – Use fingers to "walk" the arm up the wall, hold 5 seconds, repeat 10 reps, 2x/day.
• Scapular Squeezes – Pinch shoulder blades together, hold 5 seconds, repeat 10 reps, 2x/day.

Strengthening Phase (2-6 Weeks, Improving Joint Stability & Function):

• Isometric Shoulder Holds – Press palm against a wall without moving the shoulder, hold 5 seconds, repeat 10 reps, 2x/day.
• External Rotation with Resistance Band – Keep elbow at 90 degrees, rotate forearm outward, 10 reps, 2x/day.
• Wall Slides – Stand facing a wall, slide affected arm up and down, 10 reps, 2x/day.

Advanced Phase (6+ Weeks, Preventing Progression & Maintaining Mobility):

• Lateral Arm Raises (Light Resistance) – Raise arms to shoulder height, 10 reps, 2x/day.
• Scapular Stability Exercises (Resistance Band Rows) – Pull resistance band toward chest, 10 reps, 2x/day.
• Modified Push-Ups (Wall or Knees) – Maintain control, 10 reps, 2x/day.

Helpful Books:

1. The Arthritis Cure: The Medical Miracle That Can Halt, Reverse, and May Even Cure Osteoarthritis – Jason Theodosakis, MD.
2. The Shoulder Pain Solution: Simple Exercises to Prevent and Recover from Injury – John M. Kirsch, MD.

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.