Diagnosis Explanation:

A shoulder sprain occurs when the ligaments connecting the shoulder bones are stretched or torn, often due to falls, sudden twisting, repetitive overhead motions, or direct impact. This can cause pain, swelling, instability, and limited movement.

Types of Shoulder Sprains:

• Grade 1 (Mild): Ligaments are stretched but not torn; minor pain and swelling.
• Grade 2 (Moderate): Partial tearing of ligaments; moderate pain, swelling, and instability.
• Grade 3 (Severe): Complete ligament tear; significant pain, instability, and possible joint deformity.

Symptoms:

• Pain and swelling in the shoulder.
• Limited range of motion, especially with overhead movements.
• Weakness or instability in the shoulder joint.
• Bruising or tenderness around the affected area.

Specific Work Modifications:

• If your job requires standing or walking: Avoid carrying weight on the injured side and take breaks to rest the arm.
• If your job involves lifting: Avoid lifting, pushing, pulling, or repetitive overhead movements. Use both hands when possible.
• If your job is desk-based: Keep the shoulder supported, avoid resting the arm on hard surfaces, and take posture breaks every 30 minutes.
• Avoid: Overhead reaching, carrying heavy objects, repetitive arm motions, and forceful pushing/pulling.

Specific Activity Modifications:

• If you play sports: Avoid contact sports, throwing, swimming strokes, or overhead racket sports until fully healed.
• 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 excessive shoulder stretching, deep rotation, or weight-bearing on the arms.
• Avoid: High-impact activities, repetitive overhead motions, and exercises that cause shoulder discomfort.

Recommended Supplements:

• Collagen Peptides – 10g daily for ligament and joint repair.
• Vitamin C – 500mg daily to promote collagen synthesis.
• Glucosamine & Chondroitin – 1500mg/1200mg daily for joint lubrication and ligament health.
• Omega-3 Fatty Acids – 1000mg daily to reduce inflammation.
• Turmeric (Curcumin) – 500-1000mg daily for natural pain relief.

Recommended Nutrition and Hydration:

• Increase Lean Protein (chicken, fish, tofu, eggs) to support ligament and muscle healing.
• Eat Anti-Inflammatory Foods (berries, leafy greens, turmeric, 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 joint function.

Home Exercise Prescription (Rehabilitation for Shoulder Sprains)

Early Phase (0-2 Weeks, Reducing Pain & Protecting the Joint):

• RICE Protocol – Rest, Ice (15-20 min, 3x/day), Compression, Elevation.
• Pendulum Exercises – Lean forward, let the arm hang, gently swing in small circles, 10 reps, 2x/day.
• Scapular Squeezes – Pinch shoulder blades together, hold 5 seconds, repeat 10 reps, 2x/day.
• Isometric Shoulder Holds – Press palm against a wall without moving the shoulder, hold 5 seconds, repeat 10 reps, 2x/day.

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

• Wall Walks (Forward and Lateral) – Use fingers to "walk" the arm up the wall, 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.
• Internal Rotation with Resistance Band – Keep elbow at 90 degrees, rotate forearm inward, 10 reps, 2x/day.

Advanced Phase (6+ Weeks, Preventing Recurrence & 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 Shoulder Pain Solution: Simple Exercises to Prevent and Recover from Injury – John M. Kirsch, MD.
2. Overcoming Shoulder Pain: A Guide to Rehabilitation and Recovery – Peter T. J. Barrett.

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