Last week's article was about my shoulder injury that resulted from playing too hard without the proper warm-up.  So, this week, I will explain what all "weekend warriors" should do in such situations.  Taking into consideration that I didn't warm up or even throw a ball full speed in 15+ years, I got just what I deserved.  Ice is the first and most important modality.  Ice should be used for 20 minutes every hour to minimize swelling, inflammation and to reduce pain.  No heat, for at least 48 hours.  Secondly, gentle passive range-of-motion needs to be incorporated immediately.  This means using the other arm to do the motion (work) and letting the injured one ride along.  The first 24 hours range-of-motion should only be done to shoulder height and then gradually (daily) advance beyond that.  Do not push through excessive pain or spasm and focus on keeping your shoulder blade down.  Soreness is expected and is the penalty for being stupid for injuring your shoulder in the first place.  Passive range-of-motion needs to be done at least 5 minutes every 1-2 hours.  Thirdly, at rest, the arm should be placed slightly forward and out to the side, which helps to maintain blood flow to the shoulder.  The forearm can rotate in across the body, making sure to keep the elbow away from your side.  As a general rule, over-the-counter anti-inflammatory medications can be used, but always follow the label directions and your physician's recommendations for these.  The most obvious guideline is to not re-injure the shoulder by attempting to do too much.  Finally, once you have regained full, passive range-of-motion overhead, to the side and behind your back, begin very gentle active range-of-motion with the shoulder, focusing on posture and control and not overall motion.  Next week I will update you all on how I am doing and will give you signs to look for in case there is a rotator cuff tear or other shoulder injuries that require further medical attention.  Stay tuned.

Yours in health,

Matt