| How to Celebrate St. Patrick's Day Posted: 17 Mar 2019 05:00 PM PDT St. Patrick's Day is a cultural and religious holiday celebrated on the 17th of March, and named in honor of the patron saint of Ireland. The festival commemorates the arrival of Christianity in Ireland, as well as celebrating Irish heritage and culture. St. Patrick's Day is now celebrated by many people throughout the world, Irish and non-Irish alike, with food, drink, and all things green. Here are some guidelines on how to celebrate St. Patrick's Day Irish-style! EditGet Ready to Celebrate - Go green. Unless you want to, you don't have to wear a sweater with a giant shamrock on it. (Though that would certainly help you stand out.) The great thing about this holiday is you are free to go as subtle or as wild as you like. St. Patrick's Day t-shirts have been a common article of clothing to wear proudly. Consider the following suggestions when picking out something to wear:
- An all green t-shirt with optional Irish-related sayings, for example, "Kiss me, I'm Irish!" Note that no real Irish person over the age of ten would be caught dead in one of these. T-shirts with Irish beer monikers such as Harp or Guinness are more acceptable
- For those who are feeling particularly festive, try buying or making a leprechaun costume, replete with white stockings, green top hat and fake (or real!) red beard.
- If you're working on March 17th, you can still get into the festive spirit by incorporating a little green into your work attire. Try a green-striped polo or collared shirt, a green or shamrock-dotted tie, or green socks and undies for the closet St. Paddy's Day fans.
- Accessorize. Buttons, pins and jewelry are all great ways to dress up an outfit. On St. Patrick's Day, they become ways to express the fun side of fashion. Nothing is too gaudy or outlandish. Buttons with clever (or not so clever) sayings are also encouraged. Small shamrock pins are a great and subtle way to express your support of the holiday.
- It is a tradition in Ireland for all attending parades and generally celebrating to wear a small collection of Shamrock fastened by a clothespin to your top (in the same place as a badge would be worn).
- Dying your hair or your pet's fur bright green is also a great way to stand out. Be sure to use a non-toxic dye.
- It's also common to see kids (and sometimes adults) with their faces painted on St. Patrick's Day, particularly if they're attending the parade. Cute shamrocks on the cheeks are a popular option, along with full-faced Irish flags of green, white and orange.
- Learn some Irish words and phrases. The Irish have their own distinct dialect of the English language, so if you want to sound like a true Paddy on St. Patrick's day, try sprinkling some of these Hiberno-English gems into your conversation:
 - What's the craic? This phrase can be interpreted as either "How's it going?" or "What's going on?" or "What's up?" and is used in non-formal settings. Craic is a very important word in Ireland and can be used to describe your enjoyment of an event or activity, e.g "How was the party?" "Ah sure, it was great craic altogether!" Use "craic" in the correct context and you'll earn major points with the Irish.
- Grand. Grand is another multi-purpose word in Hiberno-English. It doesn't mean large or impressive, but rather translates as "fine" or "great" depending on the context. "I'm grand" is a perfectly acceptable reply to the question "How are you?" and means the person is doing just fine. If you ask an Irish person "How did the exam go?" and they reply "It was grand" that means it went okay, it wasn't amazing, but it wasn't a disaster either.
- Eejit. Eejit is basically the Irish word for idiot. If someone does something silly or stupid, you can comment "Ah ya big eejit!" It's not meant to be offensive, rather it's used to make fun of someone in a playful way.
- Learn to Irish Dance. Irish dancing is a form of step dancing which is popular both in Ireland and all over the world. Not only will it impress everyone you know, but it's also a fun way to increase flexibility and burn calories! You can learn how to Irish dance by attending classes in your local area or by copying some of the excellent Irish dancing videos and tutorials online. Whip out a few impressive steps and lifts the next time you hear a reel or a jig and nobody will question your Irish credentials.
- Get some friends together and learn how to céili (kay-lee) dance - a form of Irish social dancing that can be done with as few as two and as many as sixteen people.
- If you get good enough you can compete in the many feiseanna or Irish dancing competitions that take place all over the world. Even better, you can volunteer to perform in the next St. Patrick's Day parade!
- Learn a little of the history of St Patrick's Day. St. Patrick's Day has been observed as a religious festival in Ireland for over a thousand years, though it was only recognized as a celebration of Irish culture and heritage in the 1970s.[1] The day is named in honor of St. Patrick, the patron saint of Ireland, who has been credited with bringing Christianity to Ireland. There are multiple origin stories for St. Patrick, but:
- Most sources agree that St. Patrick's actual name was Maewyn Succat. They also agree that Maewyn was kidnapped and sold into slavery at age 16 and, to help him endure his enslavement, he turned to God.[2]
- Six years after his captivity began, St. Patrick escaped from slavery to France, where he became a priest, and then the second Bishop to Ireland. He spent the next 30 years establishing schools, churches, and monasteries across the country. He brought Christianity widespread acceptance amongst the pagan indigenous peoples.[3]
- It is thought that St. Patrick used a shamrock as a metaphor for the Trinity (Father, Son, and Holy Spirit), showing how three individual units could be part of the same body. His parishioners began wearing shamrocks to his church services. Today, "the wearing of the green" on St. Patrick's Day represents spring, shamrocks, and Ireland.[3]
EditOn the Day - Travel to Ireland. What better way to celebrate the quintessential Irish holiday than a trip to the land of Saints and Scholars! Dublin, the capital city, usually holds a five day festival in honor of the holiday and is the location of Ireland's largest and most impressive St. Patrick's Day parade. The city buzzes with life over the course of the festival - thousands of tourists flood the city and the pubs are overflowing with travelers and locals alike, eager to "drown the shamrock". So if you're looking to celebrate St. Patrick's Day in true Irish fashion, this is the place to be!
- Alternatively, you can take a trip down the country to escape from the tourist-ridden streets of Dublin and experience a somewhat quieter, but more authentic version of the holiday. Most towns will have some semblance of a parade - the quality varying from decent to poor - but the real reason to go is for the vibrant pub-scene, where you can enjoy high-quality traditional and contemporary Irish music surrounded by an authentic Irish crowd!
- As mentioned above, thousands of tourists flock to Ireland every March so it's advisable to book flights and accommodation well in advance, to avoid soaring prices and possible disappointment.
- Eat traditional Irish food. Beer and spirits are not the only great consumable goods to come out of Ireland. Corned beef, cabbage and lamb stew accompanied by traditional Irish soda bread are tasty ways to "keep it real." Potatoes are about as Irish as you can get and are one of the staples of the Irish diet.
- Traditional Irish foods include bangers and mash, colcannon, bacon (boiled ham) and cabbage, stew, boxty, Shepherd's Pie, potato bread and black pudding.
- In Ireland, the day is usually celebrated by eating food such as pink bacon or savory roast chicken. Note that corned beef and cabbage is more of an Irish-American tradition than an authentically Irish one.[4]
- Play some Irish music. Ireland has a long history with music, and many incredible styles have emerged. Celtic, folk and traditional Irish pub songs might just get you in the St. Patrick's Day spirit! You can play some Irish music at home, listen to it on the radio (some stations will have special St. Patrick's Day features) or find out about any Irish bands or musicians playing locally.
- Find a compilation CD of traditional Irish songs or download some individual songs online. You should easily be able to find traditional Irish music by artists such as The Chieftains, The Dubliners, Planxty and Clannad, for example.
- If traditional music isn't your thing, don't forget about the many contributions Irish musicians have made to the world of rock and pop. Think U2, Van Morrison, Thin Lizzy and The Cranberries.
- Alternatively, you can try your hand at some traditional Irish instruments, such as the tin whistle, the bodhrán, the harp, the fiddle or the uilleann pipes. However, you're not likely to produce anything very melodic sounding if it's your first time!
- Attend or get involved in local parades. If you can't make it to the five day festival in Dublin, Ireland, check out the scene locally. Many parades feature the best of local dance troupes, marching bands, gymnasts and musicians in addition to spectacular themed floats and brightly costumed participants. You can enjoy the parade as a spectator or contact your local parade organization committee to get involved.
- There are many ways to participate in your local parade. You can get dressed up and march in the parade yourself, help design costumes or floats or help out with the organization of the parade. St. Patrick's day is a festive, communal holiday - so get involved!
- Though small towns aren't likely to have parades, many large cities such as New York City, Boston, St. Louis, San Francisco, Chicago, London, Montreal and Sydney have great celebrations.
- Savannah, GA boasts the second largest parade in the United States, while out of any US state, Boston has the highest number of Irish descendants by percentage of population, and its South Boston St. Patrick's Day parade is the first recorded anywhere in the world.[5]
- Check out the pub scene. Most bars and pubs love St. Patrick's Day, as it's one of the few holidays known for a marked increase in alcohol consumption, so many will be catering to patrons with a festive St. Patrick's theme. You may find special prices on draft beer, food and cover charges. Call around to your favorite joints and ask if they have any celebration plans.
- A pub crawl can be a great way to get some friends together and explore the local pub scene, especially if there are a lot of Irish bars in your area. Make a list of the pubs you want to visit in advance (if you are ambitious you could aim for 17 pubs in honor of March 17th!), then make a rule that everyone needs to have a pint in each pub you visit. 17 pints of Guinness anyone?
- It would be a shame to drink Budweiser on St. Patrick's Day, regardless of where in the world you are. If Guinness isn't your thing, try a pint of Bulmers (also called Magners) cider, Smithwick's ale, Jameson Irish whiskey or some Bailey's Irish cream. Whatever you drink, avoid any green beer.
- Consider having a party at home. If you aren't a fan of the bar scene but still want to celebrate, invite a few friends over and have a St. Patrick's Day themed party. Go as extreme or as laid back as you want: insist that everyone wear green or just have them come as they are and chill out with a few beers.
- Consider starting a tradition, such as watching a movie, "The Quiet Man" with John Wayne and Maureen O'Hara is a fun choice; serve corned beef and cabbage or Irish stew with colcannon (mashed potatoes and cabbage).
- Make green beer and green chocolate chip cookies for your party.
- In Ireland it is common to get together with family for St. Patrick's Day, so perhaps you'd like to do this too.
- Green doughnuts can be fun, especially if you can shape them as a clover. Quite a few stores make these if you'd rather buy them.
- Some people celebrate this day by pinching people who are not wearing green. There are many people who don't like to be pinched though, so be careful!
- The 8th-17th of March is Seachtain na Gaeilge, which translates to "Week of Ireland/Irish". If you're Irish, try to celebrate this week by speaking more Irish than you would normally.
- Be respectful. St. Patrick's Day began as a Catholic feast day and is still regarded as such in Ireland. Some people in Ireland, particularly in the countryside, still observe the feast day by attending mass. Although drinking and partying on St. Patrick's Day is widespread, it is important to be aware of this fact.
- Be responsible. Whether you are going out to a bar or over to a friend's, drinking and driving is not acceptable. Select a designated driver in advance who will not drink and will be sure you get home safely.
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| How to Overcome Barriers to Communication Posted: 17 Mar 2019 09:00 AM PDT Communication barriers can make any kind of relationship more difficult, whether it's one you have at work, a friendship, or one with your spouse. Breaking down those barriers will help you have a happier, healthier relationship overall. Work on your listening skills and approach each discussion with honesty and an open mind. Also, do your best to communicate as clearly as you can with the other person, and you will find you're communicating more effectively. EditWorking on Language Barriers - Speak slowly and clearly without jargon and idioms. It's easy to get caught up in technical language and jargon when you're used to talking that way around your team. However, not everyone will be able to follow that language, so it's important to state things as simply as you can. That way, you include everyone when you're speaking.[1]
- Whenever possible, use the present tense and active verbs.
- This rule doesn't just apply to technical jargon. You should also avoid big words that aren't common and idioms, particularly when you're talking with non-native speakers. Idioms, in particular, can be difficult to cut out of your language, but they are equally difficult for non-native speakers to understand.
- For instance, saying, "It's raining cats and dogs" isn't going to make a lot of sense to a non-native speaker, as it uses an English idiom. Instead, you might say, "The rain is coming down really hard outside."
- Provide pictures to make communicating concepts easier. Whether you're having trouble explaining a difficult concept or you're speaking to a group of people with different native languages, pictures can be the solution. Pictures and diagrams make it easier to get your point across, ensuring everyone is on the same page.[2]
- For instance, if you're trying to explain a new product, showing pictures or videos of how it works can be more effective than just talking about it.
- Hire translators when speaking different languages is causing miscommunication. When you speak another language from people you're working with, translators are often a necessity. Even if you speak a common language, nuances can be lost when you or the other people you're working with don't speak the common language very well. A translator or translation service can make your life easier and help avoid misunderstandings.[3]
- Offer classes to non-native speakers in your workplace. If you have people who don't speak the local language very well, that can create communication barriers at work. On-site classes during the work week make it easier for people to work on their new language, and in turn, that will make workplace communication easier.[4]
- Even an informal class taught by someone in the workplace can help if you don't want to hire someone from the outside.
- This concept also works well the other way. If you have a sister office in India, for instance, offer classes in your office to learn Hindi to make it easier to communicate with your sister team members.[5]
- Say things more than once for emphasis to introduce a complicated concept. When you're trying to get a concept across, repeating it more than once will help it stick in the listeners' minds. Even if you have no language barriers, many people need to hear a difficult concept several times for it to make sense.[6]
- Try not to repeat the same thing word-for-word. Rather, re-state it in a different way, just in case someone didn't understand the way you explained it the first time.
- For instance, you might say, "Our new model shows social media is the best way to reach customers. On social media, you can engage people effectively, or so our research says."
EditEncouraging Open Communication - Be honest with the person you're talking to. Of course, the relationship with the person will determine how much you share with them. You'll tell much more to a partner than you would somewhat at work. However, the principle remains the same. You need to be willing to be truthful with them and be vulnerable and open about your mistakes.[7]
- For instance, with your partner, you need to be honest about what you're feeling and how certain situations affect you. For instance, if you snap at your partner, you might say, "I apologize for snapping at you. I'm feeling upset about work, and I took it out on you."
- At work, you need to be open about mistakes you've made or problems you're facing. For instance, you might say, "You know what, that was my mistake. I'll get it fixed right away."
- Don't filter the message. This is similar to being open and honest about yourself, but with a key difference. When you filter a message, you withhold key information because you don't want to be blamed for it, whether it was your fault or not. You need to be able to deliver messages without removing information so that the other person can trust you.[8]
- For instance, at work, you might not tell your boss about the bad sales report because you don't want to get blamed for it. However, holding back the whole picture stifles communication and keeps you from working together effectively.
- React positively when someone is honest with you. If you're honest with others, they're more likely to be honest with you. However, if you've exploded at someone in the past or blamed them for something that wasn't their fault when they shared bad news, they're less likely to talk to you about important issues. Also, they're more likely to filter the message for you, and you won't get a clear picture of what's going on.[9]
- For instance, maybe your partner has told you in the past when your kid gets in trouble at school, but you tended to explode about it. In turn, your partner may start filtering the information they give you because they don't want you to get angry. Instead, try to react calmly to the situation and thank them for sharing the information with you.
- Calm down before having a discussion. If you're upset and your emotions are running wild, you're going to have a hard time listening and communicating with the other person. It's important that you both take time to cool off before you have a discussion. That way, you can have an honest, calm discussion.[10]
- Just let the other person you need a little while. For instance, you could say, "I do want to discuss this with you, but I need a little while to cool down. Can we come back to this in an hour?"
- Use "I" statements when discussing your feelings. "I" statements help take the blame off the other person. They allow you to express what you're thinking and feeling without putting the other person on guard.[11]
- For instance, instead of saying, "You always come home late," which is a blaming statement, say, "I feel anxious when you arrive late."
- Follow up agreements with actions. Once you compromise or come to an agreement, stick to it. Show that you're true to your word by following through with what you've said. Otherwise, in your next discussion, the other person will have a hard time believing you.[12]
- In other words, be honest in your actions as well as your words. If you say you'll be home at 6 each night, be home at 6 or call to let the person know you'll be late.
- Avoid continuing an argument just so you can win. Discussions shouldn't be about winning. They should be about coming to a compromise or agreement you can both live with. If you keep holding on to the need to win, you're just going to make both of you upset as you try to dominate every discussion.[13]
- This process requires you to regulate your emotions and your competitive drive. If you feel yourself wanting to keep arguing, step back for a second and ask yourself if it's worth it. What compromise can you live with?
- Forgive faults in other people. No one is perfect, including you! If you are constantly criticizing other people for their faults, you'll break down the roads of communication. No one wants to be around someone who's negative all the time! The next time you catch yourself continually criticizing someone, try to stop yourself or rethink what you wanted to say.[14]
- For example, if you're always telling your partner how bad they are at cleaning up, you're going to make them upset and frustrated. Instead, praise them when you see them doing something good! Then they'll want to do more things like that to please you.
EditLearning to Listen - Give the other person your full attention. Turn off distractions, such as the television or the radio. Set your notifications to "off" on your phone and put the phone down. Don't try to listen with half your focus. Consciously turn all of your thoughts to the person you're listening to.[15]
- Sometimes, you can't turn off distractions. For instance, if you're in a cafe with the person, you can't turn off the music or the television in the background. In that case, do your best to block them out.
- In addition, make sure you're not just focusing on your side of the argument and what you want to say next. Try to focus on what they have to say and actually hear their point-of-view.[16]
- Re-state and summarize what the person said. Don't repeat everything you hear. However, do take time to check in with the person as they're speaking. Give a brief statement or summary of what you've heard and ask the person if that's right.[17]
- For instance, you might say, "So, if I'm hearing you right, you're saying you're feeling overworked and stressed out by your boss."
- This shows you're listening and helps you to make sure you're getting the story right.
- Try not to interrupt the person. Rather, wait for them to take a break before making a statement.
- Ask for clarification when you miss things. Most people don't talk linearly. They may go back and forth in time or not tell a story logically. If you feel like you've missed something, don't be afraid to ask a question. That shows them that you care enough to make sure you understand exactly what they're saying.[18]
- For example, you might say, "Would you mind going back to that other part of the story? I think I missed something."
- Offer emotional labels for what the person is saying. Often, when you're wanting to listen well, the other person is trying to communicate how they're feeling emotionally. However, they won't always do that in a straightforward way, so offering emotional labels back to them can be helpful in the communication process.[19]
- For instance, you might say, "If I'm hearing you right, this situation is making you anxious and frustrated."
- Ask for time to think when you need it. Sometimes, when a person finishes, you may need a few minutes to analyze what they said. It's fine to take a moment. You don't have to respond instantly, but you should let them know.[20]
- You might say, "That's interesting. Give me a few minutes to think about that."
- Learn to express empathy. Empathy is when you feel for the other person for what they're going through. However, you can't connect with them unless you are able to express that empathy. Expressing empathy encourages connection, as you're telling them you understand their emotion and you wish you could help.[21]
- You can say things like, "I'm sorry you're going through that," or "I know that must be hard for you." If you need to, work on saying them in front of a mirror and try to pick a tone of voice that seems the most empathetic.
- Think about your nonverbal communication, too. You don't want to be grinning broadly when you tell the other person you're sad they're divorcing their spouse, for instance.
- You don't necessarily have to feel empathy to communicate empathy. In other words, it's fine to fake it, as long as you can do it well. You may not feel depressed by what they're saying. However, it's still important to them, and you should acknowledge that.
- In a global world, some communication barriers are cultural. What means one thing in one culture can mean something completely different in another culture. Be aware that cultural differences exist and try not to get offended when someone makes a mistake with your culture. After all, we're all just human.
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| How to Strengthen Your Rotator Cuffs Posted: 17 Mar 2019 01:00 AM PDT Your rotator cuffs include the muscles and tendons that connect your arm to your shoulder and allow your arm to move smoothly at the shoulder. Keeping these muscles strong and maintaining your range of motion is an important part of keeping your shoulders limber and stable, as well as avoiding injury. To strengthen your rotator cuffs, start by stretching out the muscles. Then do a series of exercises that build up your muscle strength. EditStretching Out Your Rotator Cuff Muscles - Start with a pendulum stretch. Stand next to a table or counter, lean forward, and put one of your hands on the surface to support your body. Relax the other arm and let it hang down freely and straight. Move the whole arm is a small circle slowly. The hand only needs to be making a circle that is about wide. The top of the arm will just be rotating slightly in the shoulder.[1]
- Once you have done a minute or 2 or circles, reverse the direction you are moving and do them for another minute or 2.
- Overall you will do about 2 sets of 10 rotations.[2]
- It should only take a few minutes to stretch these muscles out, so take the time to do it and don't skip it so save a few minutes.[3]
- Do a cross-body shoulder stretch. Relax your shoulders and then lift up 1 of your arms up and stretch it across your body. It should be positioned so that it is going straight across your chest. Then lift up the other arm and hold the arm you are stretching at the upper arm, pressing it gently into your chest to increase the stretch. Hold the stretch for about 30 seconds and then relax both arms.[4]
- Wait 30 seconds and then stretch the other arm in the same manner.
- Repeat this 4 to 5 times on each arm.
- Stretch your rotator cuffs with passive internal rotations. Grab a yardstick, cane, towel, or umbrella, basically anything that is about wider than your body, so you can use it to assist in your stretching. Hold the end of your item with one hand, put the length of it behind your body, and grab the other end with your other hand. Stretch your arms out straight so that you are holding the item horizontally. Pull 1 of your hands out away from your body, so that the other arm is pulled right behind the body. Pull until you feel a stretch in the shoulder.[5]
- Hold the stretch for about 30 seconds and then relax your arms for 30 seconds.
- Repeat this stretch on the opposite side.
- Do this stretch about 4 times on each side.
- Perform a prone shoulder extension to improve your joint function. Lie on your stomach on an exercise mat with your arms at your side. Face your palms toward the ceiling. Gently lift your right arm about off of the exercise mat. Hold for 15-30 seconds, then release. Repeat on your left side.[6]
- Do 2-3 repetitions on each side.
- Lift your arm only as high as you comfortably can. Stop if you feel any discomfort.
EditStrengthening Healthy Rotator Cuff Muscles - Perform a supine shoulder flexion exercise to gently work your muscles. Lie on your back with your knees bent at a 90 degree angle. Place your arms at your sides with your palms facing up. Hold a ball or small hand weight in your right hand. Hinge your shoulder forward until your arm is perpendicular to your body, lifting the ball or weight toward the ceiling. Hold the stretch for 15-30 seconds, then release and switch to the left side.[7]
- Do 2 sets of 10 to 15 lifts on each side.
- Only lift your arm as high as you comfortably can. Stop if you feel any discomfort.
- Do rotations with weights. Hold a weight in your hand and bend your elbow to 90 degrees. Tuck your elbow into the side of your body and rotate the outstretched part of your arm slowly in towards your abdomen and then out away from the body. Repeat this full movement 10 to 15 times and then take a break.[8]
- Do 2 sets of 10 to 15 of these exercises on each arm.
- Use an amount of weight that you can easily pick up and hold while your elbow is flexed at 90 degrees. If you are not used to lifting a lot of weight, this could be done with as little as . Remember, you do not need to use a ton of weight to strengthen these muscles.
- You can either do this exercise with free weights or at a weight lifting tower.
- This exercise is a combination of internal and external rotations.
- Complete isometric shoulder exercises. Begin by standing facing a wall. Flex 1 of your arms 90 degrees at the elbow and make a fist with that hand. Place your knuckles against the wall and position your body so the upper part of that arm is vertical. Press your fist against the wall by flexing your shoulder and arm muscles. Hold this position for 5 seconds and then relax the muscles.
- Do this 10 to 15 times on each arm.
- Do wall push ups. Stand facing a wall, with your body an arm length away from the wall. Place your feet hip width apart and place both of the palms of your hands on the wall. Bend your elbows and move your body towards the wall until your elbows are bent at 90 degrees. Hold this position for 1 second and then extend your arms back out until they are in their starting position and your body is upright.[9]
- As you move your body towards the wall, keep your feet planted and your body in a straight line. This will force the shoulder muscles to do the work of the exercise.
- Repeat this exercise 10 to 15 times. Then take a break and do 10 to 15 more.
EditTaking an Injury into Account Before Exercising - Consult with your doctor or physical therapist about your exercise plan. If you are recovering from an injury to your rotator cuff and you don't want to lose muscle mass, then it's important to start exercising the muscles again as soon as possible. However, you need to do the right exercises and do them in the right way in order to continue your recovery successfully.[10]
- When talking to your doctor or physical therapist, ask them what exercises you should do, how often to do them, how long you should be doing your routine, and what you should do if they start causing you pain.[11]
- Rest your shoulder for a few days after you experience pain. Avoid doing any activities that may trigger your pain, like lifting weights or carrying heavy objects. Additionally, don't throw or toss anything, as this will work your rotator cuff. However, it's okay to do light exercise that doesn't work your shoulder, such as walking.[12]
- Ask your doctor when it's okay to resume exercising your rotator cuff.
- Take OTC NSAIDs to reduce inflammation and pain. Ask your doctor before taking any medication, especially if you use prescription medications. NSAIDs like ibuprofen, Advil, Motrin, naproxen, and Aleve can help you deal with pain and swelling. Read the label to make sure you're taking the medication as directed.[13]
- You can buy these products over-the-counter at your local drug store or online.
- NSAIDs are not appropriate for long-term use, so only use them for a few days unless directed otherwise by your doctor. Additionally, don't take more than you need to find relief.
- Give yourself a light massage to reduce shoulder pain. Apply a massage oil to your skin around the shoulder area. Then, use your opposite hand to make slow, circular motions around your injured shoulder. Apply a light pressure so you don't aggravate the injury.[14]
- If you don't have massage oil, try olive oil or coconut oil. You can do the massage without oil, but your hand won't glide over your shoulder as easily. This can accidentally trigger pain.
- Start exercises cautiously but as soon as possible. After an injury, it's important to get your muscles working again. However, you need to do this gradually so that you don't cause further problems. Start exercising the muscles as soon as the pain is gone and don't do anything that causes additional pain. If a movement is painful, you shouldn't be doing it yet.[15]
- For example, when you start using your rotator cuff muscles again, keep your range of motion small at first. Trying to stretch those muscles out completely right off the bat can re-tear or injure them.[16]
- Ice your shoulders after exercising. This will help reduce inflammation and allow your muscles to recover more quickly after the exercise. Simply apply an ice pack wrapped in a towel to your shoulder for 20 minutes at a time. Wait until the skin is normal temperature again before reapplying the ice pack again.[17]
- Do 2-3 rounds of icing on both shoulders.
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