Stop It Before It Starts: Simple Tips to Prevent Shoulder Pain
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 Prevail Physical Therapy, 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, call us to 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
- The 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 their rotator cuff or dislocate the arm bone out of their 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
- 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.
- 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!
- 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).
- 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 shoulders strong.
- 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 Prevail Physical Therapy physical therapists 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!
Important Announcements Regarding United Healthcare and Medicaid:
Dear Prevail Physical Therapy Patients,
We want to inform you that, effective April 30th, Prevail Physical Therapy will no longer be in network with United Healthcare. Starting May 1st, 2025, any United Healthcare patients will need to seek care with an in-network provider or discuss alternative payment options with our team if they wish to continue treatment with us. Those patients with out of network benefits that choose to bill their insurance for out of network coverage can do so, but we are not able to submit authorizations after 4/30/2025.
On a related note, effective May 31, 2025, Prevail Physical Therapy will no longer be in-network with Washington State Medicaid insurances for physical therapy services.
Starting June 1, 2025, Medicaid patients will need to seek care with an in-network provider or discuss alternative payment options with our team if they wish to continue treatment with us.
We understand that this change may impact your care plans, and we are committed to helping make the transition as smooth as possible. This was a difficult decision, made only after thoughtful review of recent changes to reimbursement and administrative requirements. Our team is available to assist with medical record transfers or to answer any questions you may have.
Please reach out to us at 206-788-8807 or support@prevailpt.com if you need assistance or would like more information.
Thank you for trusting us with your care. We are grateful to have been a part of your healing journey.
Sincerely,
Bruk Ballenger PT, DPT
Prevail Physical Therapy Founderpy
Our Patients Get Great Results
“I needed some physical therapy recently and I came across Prevail Physical Therapy. It has been a great experience. Keith is the best! He has been amazing to help me heal and get back to a normal life. I highly recommend Prevail Physical Therapy!”
– Jeffrey F.
NEW! Dry Needling service at Prevail Physical Therapy!
What is Dry Needling?
Dry needling is a minimally invasive technique used in outpatient physical therapy to address musculoskeletal pain and dysfunction. By inserting thin needles into trigger points or tight muscle bands, this method helps release tension, improve blood flow, and promote healing. Often employed for conditions like back pain, tendinitis, or neck pain, dry needling can enhance mobility and reduce discomfort, making it a valuable addition to physical therapy treatment plans.
Ask your provider if dry needling could help assist your healing journey.
Move Smart This Season: Avoid Common Injuries While Hiking, Running & Biking
As the weather warms up and we head outdoors for hikes, bike rides, and runs, it’s important to keep injury prevention top of mind. Whether you’re hitting the trails or cruising your neighborhood, moving smart can help you stay active all season long.
Common injuries include ankle sprains, shin splints, knee pain (like runner’s knee), lower back strain, and overuse injuries like tendinitis. These often happen when we do “too much, too soon” or skip proper warm-ups and recovery.
Here are some simple tips to help you stay injury-free:
- Warm up before you move. Dynamic stretches and light movement help prepare your body for action.
- Progress gradually. Increase intensity, distance, or duration slowly to give your muscles and joints time to adapt.
- Wear the right gear. Supportive footwear and properly fitted helmets or biking gear can make a big difference.
- Listen to your body. Don’t push through pain. Discomfort may be your body’s way of warning you.
- Cool down and stretch. Gentle stretching and foam rolling post-activity help prevent stiffness and soreness.
If you’re dealing with aches or pains that don’t go away—or you want help building a safe, effective routine—a physical therapist can assess your movement, identify risks, and guide you toward your goals.
Stay safe, have fun, and enjoy all the adventures this season has to offer!
Spring Time Word Scramble
awelwmrno
gyaubdl
mapdloi
wohessr
efalitsv
rnidarsop
Answer Key
lawnmower
ladybug
diploma
showers
festival
raindrops
Meet Our Providers
Dr. Keith Pike, PT, DPT
Prevail welcomed Dr. Keith Pike to the team in September of 2024. He has been integrating well into the team! Keith completed his doctorate in physical therapy at the University of Washington in 2024. He has a passion for PT which stems from his own experiences with sports injuries and rehabilitation, particularly after playing football. Keith has a special interest in working with athletes, post operative patients, and some favored treatment methods are active release techniques, reactive neuromuscular training, and sports performance advisement. In his free time he enjoys watching sports, hiking, paddleboarding, snowboarding, and exploring Seattle with his fiance and their husky, Anouk.
WELCOME TO THE TEAM!
Dr. Jordan Agtarap, PT, DPT
Dr. Jordan Agtarap joined the Prevail team at the start of April! Jordan focuses on a holistic, biomechanical, postural, and hands-on manual approach to treating the human system. He believes in patient education to improve independence with daily and recreational activities, functional tasks, and quality of life. Jordan has a special interest in working with athletes, weightlifters, as well as runners. He specializes in manual therapy as well as intramuscular dry needling as an adjunct to help is patients recover quicker and get back to their goals faster. We are excited to have him as a part of the Prevail Team.
WELCOME TO THE TEAM!
Dr. Cody Lozier, PT, DPT
Dr. Cody Lozier joined the prevail team mid-April! A graduate of Husson University with a Doctor of Physical Therapy degree, Cody specializes in helping wrestlers and soccer athletes recover and return to their sport. He is dedicated to providing individualized, evidence-based care and holds certifications in Kinesiotaping and cupping therapy. Cody has also presented on topics such as Ehlers-Danlos Syndrome and stroke rehabilitation using KT tape. Outside of work, he enjoys soccer, hiking, and exploring Washington with his family.
Come Back to Physical Therapy at Prevail!
Feeling pain or slowed down? Come back to Prevail Physical Therapy for a personalized plan to get you strong, pain-free, and moving again!
Tell Your Story!
Had a great experience at Prevail Physical Therapy? We’d love to hear from you! Share your review and help others discover the care and support we offer.
Vestibular Rehab
Vestibular rehabilitation is a specialized form of therapy designed to help individuals manage symptoms related to vestibular disorders, such as dizziness, vertigo, and balance issues. This therapy typically involves customized exercises aimed at improving gaze stability, reducing imbalance, and enhancing overall mobility. By promoting the brain’s ability to compensate for vestibular system deficits, it can significantly improve quality of life for those affected by conditions like Ménière’s disease, vestibular neuritis, or benign paroxysmal positional vertigo (BPPV).
Follow Us on Social Media!
Quick & Easy Healthy Recipe
Simple Roasted Asparagus
Ingredients:
- 12–16 ounces fresh asparagus (pencil-thin), woody ends trimmed
- 1–2 tablespoons olive oil
- 2 garlic cloves, finely minced or use a garlic press
- Salt and pepper to taste
- 1 tablespoon lemon zest
- a squeeze of lemon juice
- Optional Garnishes: grated parmesan, toasted slivered almonds or pinenuts, basil, flat-leaf parsley, chili flakes
Directions:
Preheat oven to 400F. Toss the trimmed asparagus in a bowl with olive oil, garlic, lemon zest, salt & pepper. Lay spears out in a single layer on a parchment-lined sheet pan. Roast until just tender yet still vibrant green, about 15-25 minutes, depending on size and thickness, tossing halfway through. Once tender, toss with lemon juice. Taste and adjust salt. Garnish with any of the optional garnishes.
Thank You for Subscribing to Prevail Physical Therapy
Refer a Friend
Our purpose at Prevail Physical Therapy is to leave a greater impact on the community around us. In order to achieve our goal we want to change as many lives as possible as we become a beacon of positivity in our community.
Meet Our Team
Bruk Ballenger
PT, DPT
Sam Kidder
PT, DPT
Rachel Krieder
PT, DPT
Keagan Tice
PT, DPT
Adam Waggoner
PT, DPT
Stephanie Dunagan
Office Manager
Vanessa N.
Client Services Coordinator
