Shoulder pain affects around 18 to 26 percent of people, and frozen shoulder is one of its most frustrating forms. If you’re dealing with this kind of discomfort, you’re not alone. You already know how even simple tasks like lifting a grocery bag or reaching for a remote can become painful challenges.
When the pain is caused by inflammation of the shoulder tendons (known as tendonitis), the most common advice is to avoid activities that put pressure on the shoulder.
But if you’re looking for a more effective way to relieve pain and recover faster, can massage therapy help you?
Below is a discussion of how massage can be beneficial for shoulder tendonitis, including its benefits, techniques, and considerations to keep in mind before starting.
Common causes of shoulder pain
Shoulder pain can have many causes. Below are some common causes and how massage can help in these situations.
Bursitis
Bursitis happens when the small fluid-filled sac (called a bursa) in your shoulder joint gets inflamed. This often results from overusing or using your shoulder incorrectly, which can lead to pain in that area.
While massage may not directly reduce inflammation, it can help relax the muscles, providing some relief. Applying cold can also be beneficial to relieve pain.
Tendinitis
Tendons are the parts that connect muscles to bones. Overuse or repetitive strain of a muscle can cause inflammation of the tendon, known as tendinitis. If this condition persists, it can cause pain and discomfort.
It is generally accepted that tendonitis should not be massaged directly into the tendon. Instead, massage should be done at the core of the muscle, which helps to relax and increase blood flow. These benefits can aid in the tendon’s healing process. Applying cold after the massage can further reduce inflammation.
Arthritis
The primary symptoms of arthritis include inflammation, pain, and joint stiffness. Osteoarthritis of the shoulder is quite common, especially due to long-term wear and tear. In this case, massage cannot directly reduce the inflammation in the inflamed joint. Still, it can help alleviate pressure on the joint by relaxing the surrounding muscles.
However, if the arthritis is in an acute state, it is better not to massage, as it may increase the pain.
Shoulder Impingement
When the upper part of the shoulder blade, the acromion, puts pressure on the rotator cuff tendons and bursa, it causes what is known as shoulder impingement syndrome. This condition disrupts the normal movement of the shoulder, leading to pain.
Massage can be helpful in such cases, especially when applied to muscles that are tense or compressed due to poor posture. When performed correctly, massage can help reduce muscular tightness and alleviate pain caused by impingement.
Fracture
Massage is prohibited in case of fracture. If a fracture is suspected, it is essential to obtain an X-ray to confirm it accurately.
Rotator cuff injury
A rotator cuff injury often leads to intense pain in the shoulder. It can limit your ability to lift or move your arm. It is commonly seen in individuals who repeatedly use their shoulders for work or sports. There is a risk of tearing the rotator cuff tendons due to overuse or pressure on the acromion.
It is important to first determine the extent of the tear, depending on the situation. Neuromuscular and myofascial massage techniques are typically used to target tension and trigger points in the rotator cuff muscles. This reduces pain, increases muscle flexibility, and increases function.
Additionally, this massage can also help reduce tension in the surrounding muscles (such as the trapezius, rhomboids, and serratus). Although not always directly massaging the rotator cuff, it can improve joint function by relaxing the surrounding tissues and increasing mobility.
Symptoms
When you have tendonitis in your shoulder, you may typically notice the following symptoms:
- A deep, dull pain radiating from the shoulder
- Increased pain at night
- Pain when rotating the arm or shoulder
- “Clicking” sound in the shoulder joint
- Decreased muscle strength or flexibility
- Mild swelling or redness
What is frozen shoulder?
Frozen shoulder, also known as a stiff shoulder or adhesive capsulitis, causes your shoulder joint to become painful and difficult to move. This condition can affect both men and women. Still, it is more common in individuals over the age of 40, particularly in women.
Frozen shoulder makes it hard to move your shoulder. Sometimes, the pain gets so bad that even combing your hair or getting dressed feels difficult. However, with proper treatment in the early stages, many people can gradually regain normal shoulder function.
Before understanding the frozen shoulder, it is important to understand the structure of the shoulder. Three bones form the shoulder joint: the humerus (upper arm), the scapula (shoulder blade), and the clavicle (collarbone). The shoulder can move freely and stay steady because the nearby muscles, tendons, and ligaments work together to support the joint. Frozen shoulder starts when the tissue around your shoulder joint gets tight and swollen. Doctors aren’t always sure why it happens. Still, it often shows up after an injury, surgery, or if you have diabetes.
Symptoms of frozen shoulder
Frozen shoulder usually starts gradually. It begins with mild shoulder pain that gradually intensifies over time. Over time, the shoulder feels tighter and harder to move. Even basic tasks, such as combing your hair or tying a belt, can become painful and difficult.
As the problem progresses, shoulder movement becomes significantly reduced. The shoulder can become completely frozen, making it impossible for many people to lift or retract their arms. This condition severely impairs daily activities and affects quality of life.
Frozen shoulder treatment
Your treatment for frozen shoulder typically depends on the severity of the condition and your overall health. Mihai Bezniuc, a physiotherapist at MB Massage Therapy, often starts with physical therapy and gentle stretching exercises that involve both assisted and self-guided movements.
If the pain or swelling is too much, the physiotherapist may suggest corticosteroid injections. These injections help reduce inflammation and make shoulder movement easier.
If these simple treatments don’t work, surgery may be necessary. In such cases, an operation called an “arthroscopic capsule release” is performed to restore normal shoulder motion. This is followed by regular physical therapy and a rehab program.
Remember, a frozen shoulder doesn’t heal overnight. It takes time to heal, and it’s important to be patient and follow your physiotherapist’s instructions. Often, months of regular stretching and therapy will return your shoulder to its normal state.
Who gets shoulder tendonitis?
This problem is not limited to athletes. Overuse can cause tendonitis in the shoulder of people of any profession.
Specially at risk are:
- Swimmers, boxers, weightlifters, volleyball players, and racquet sports players
- Construction workers, cleaners, painters, and mechanics who have to work overhead
What you should know before getting a massage
When shoulder pain or discomfort occurs, many people seek relief through massage. However, the truth is that the most important first step when it comes to tendonitis is to stop the activities that are causing the pain and give your body some rest.
Once the initial inflammation subsides, massage can be an effective method of reducing pain and increasing mobility in the long term.
Here are some things you should know before starting a massage with these things in mind:
- Do not massage areas where there is new swelling or injury.
- Discuss with your doctor when the best time to get a massage might be.
- Always use comfortable pressure and appropriate technique. If you don’t feel relief after 20-30 seconds of starting the massage, your tendon is not yet healed and needs more time.
How to massage for shoulder tendonitis: 3 ways
If you want to add shoulder massage to your recovery plan, here are three easy self-massage techniques you can try:
Note: Consult your doctor before starting massage for shoulder tendonitis, as each patient’s condition is unique, and massage may not be suitable at all stages.
Simple cross-friction massage
Cross-friction massage is a well-known technique used by physiotherapists and massage therapists. It helps break up scar tissue or adhesions that build up around tendons and muscle fibers, which can be effective in relieving pain.
How to do:
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- Sit in a comfortable position.
- Bend your affected arm so the elbow forms a 90-degree angle, then move your hand behind your back.
- Using two fingers of the opposite hand, rub outwards with light pressure from the collarbone to the shoulder joint.
- If you find a soft or painful spot, place one finger on top of the other and rub it back and forth in small circles.
- Massage for 20 to 30 seconds with moderate pressure.
Important:
If you don’t feel any relief after 30 seconds or the pain increases, stop the massage. This means your body is not yet ready to receive the message and needs more rest.
Full shoulder massage
Gentle self-massage of your biceps, triceps, and rotator cuff muscles can be an effective way to relieve shoulder pain. Below is a simple step-by-step technique:
Start slowly:
Take a deep breath. Then, with your opposite hand, slowly rub the affected shoulder in large circles. This technique, known as effleurage, increases muscle temperature and enhances blood circulation.
From chest to shoulder:
Gently massage the chest and shoulders with light pressure, using your fingers to move from the center of the chest to the front of the shoulders. Continue for 1–2 minutes.
Tip: To increase the pressure slightly, use the pads of your fingertips.
Focus on the arm muscles:
Rub your biceps and triceps with light pressure for 30–60 seconds.
Massage the area between the neck and shoulders:
Move your hand over your back and gently massage the trapezius muscle (between the neck and shoulders) for 1–2 minutes.
Ice massage
When you need to reduce inflammation, ice massage can be a great remedy. Apply something very cold (like ice) to your shoulder for a few minutes to reduce pain and inflammation.
Instead of placing a piece of ice directly on your shoulder, one of the best ways to test this is to freeze some water in a small paper cup, such as a Dixie cup. Once frozen, you can tear off part of the cup so that a small section of ice is exposed, and the rest of the cup acts as your “handle.”
So:
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- Identify the tender part of your shoulder.
- Massage the area using open ice in a circular motion.
- Continue this for 2 to 4 minutes.
(Tips: Do not massage for more than five minutes to avoid skin irritation.)
What would a professional massage be like for shoulder tendonitis?
If your lifestyle or work is affecting your shoulders (or your body as a whole), consider consulting a professional massage therapist. In addition to regular self-massage, a skilled therapist can use techniques that target the root cause of your discomfort or body imbalances.
They can provide you with more personalized self-massage advice, help you maintain healthy shoulder mobility, and contribute to the improvement of your long-term recovery process.
Shoulder pain can disrupt your sleep, daily activities, and even your mood. Massage therapy, particularly when combined with techniques specifically designed to alleviate shoulder pain, can be an effective way to reduce pain and tension, improve circulation, and relax the muscles.
However, the best results are achieved by consulting a doctor and getting a massage from an experienced therapist. You can also try some light massage techniques at home if you want, but if the pain is severe, it is wiser to seek professional help.
Take care of yourself, don’t ignore the pain, and take the right steps in time so that you can move normally and pain-free again.
If you’re looking for a reliable massage for shoulder pain in Rugby, book an appointment with experienced therapist Mihai Bezniuc at MB Massage Therapy today. Your well-being is our priority.