Shoulder pain in the elderly
As we age, our shoulders—the most mobile joints in the body—often begin to show the “miles” we’ve put on them. Whether your parent is a regular at the local bowls club or simply wants to reach the top shelf of the larder without a wince, shoulder pain can significantly impact their independence.
We see many families in Edinburgh struggling to know when to push for activity and when to rest. Here is how you can help your parent manage shoulder pain from the comfort of home.
Understanding the “Why”: Common Causes of Pain
Shoulder pain in seniors rarely happens overnight. It is usually a result of one of the following:
- Osteoarthritis: The “wear and tear” of the cartilage. In Scotland, the cold weather often makes this feel worse.
- Rotator Cuff Fatigue: The small muscles stabilizing the shoulder can thin or fray over time, making it hard to lift the arm sideways.
- Adhesive Capsulitis (Frozen Shoulder): A thickening of the joint capsule that causes significant stiffness.
- Referred Pain: Sometimes the pain isn’t the shoulder at all, but stems from the neck or even the diaphragm.
When to Seek Urgent Help: Red Flags
While most shoulder pain is musculoskeletal, we must be vigilant. If your parent experiences shoulder pain alongside any of the following, contact NHS 24 (111) or your GP immediately:
- Cardiac Warning: Sudden, heavy pain in the left shoulder or jaw, often accompanied by shortness of breath or chest tightness.
- Neurological Issues: Sudden weakness in the hand, tingling that shoots down to the fingertips, or a “dropped” shoulder appearance.
- Systemic Symptoms: Unexplained fever, weight loss, or extreme night pain that prevents sleep entirely.
5 Easy Daily Movements (Using Things Around the House)
You don’t need fancy gym gear to keep your joints moving. These five movements use a sturdy chair, a wall, or a kitchen counter. Encourage your parent to do these slowly; if anything causes a sharp pain, they should stop and try a smaller movement.
1. The Worktop Slide
What you need: A kitchen worktop and a tea towel.
- The Move: Have your parent stand facing the counter. Place their hands on a tea towel on top of the counter.
- The Action: Slowly slide the towel away from their body as they take a small step back. Then, slide it back toward them.
- Why it helps: It stretches the arms forward without the muscles having to “lift” the weight of the arm.
2. The Arm Swing (The Pendulum)
What you need: A heavy dining chair or a kitchen table for balance.
- The Move: Have them lean forward slightly, holding onto the chair with their “good” arm. Let the sore arm hang down toward the floor, totally relaxed.
- The Action: Gently wiggle the body so the hanging arm starts to swing in small circles, like the pendulum of a clock.
- Why it helps: It creates a little bit of space in the shoulder joint and helps with stiffness.
3. Walking the Wall
What you need: A flat wall.
- The Move: Have them stand facing the wall, about a foot away.
- The Action: Put their fingertips on the wall at waist height. Use the fingers to “walk” up the wall like a spider, going as high as is comfortable. Then “walk” the fingers back down.
- Why it helps: This helps them get their arm high enough to brush their hair or reach a cupboard.
4. Squeezing the Shoulder Blades
What you need: A chair with a straight back.
- The Move: Have them sit up tall with their back against the chair and hands resting in their lap.
- The Action: Gently pull the shoulders back and down, as if they are trying to hide a coin between their shoulder blades. Hold for 3 seconds, then relax.
- Why it helps: This fixes “slumping,” which is often the main cause of shoulder ache.
5. The Doorway Open-Up
What you need: An open doorway.
- The Move: Stand in the middle of a doorway.
- The Action: Rest both forearms against the door frame on either side. Slowly take one small step forward through the door until they feel a gentle stretch across the chest.
- Why it helps: This stops the shoulders from “curling in” and tightens the chest, which relieves pressure on the back of the shoulder.
A Quick Tip for Families:
When your parent is doing these, they should breathe normally. Many people hold their breath when they are stiff. A good rule of thumb is to do each of these 5 to 10 times, twice a day—perhaps once after their morning tea and once before tea time in the evening.
If you feel that 1st Focus Homecare is a company you can trust, please contact our office on 0131 510 7878, where we can discuss your care needs. If we can help you or your loved one, we can arrange to meet you in person at your home to assess your care needs. Once an agreement is in place with you privately or via the local council, we will build you a care and support plan and agree on a start date.
The “Joint-Friendly” Scottish Larder
Diet plays a massive role in managing inflammation. Fortunately, many traditional Scottish staples are fantastic for joint health.
| Food Group | Examples | Why it helps |
| Oily Fish | Mackerel, Herring, Scottish Salmon | Rich in Omega-3 to reduce joint inflammation. |
| Berries | Raspberries and Blueberries | Packed with antioxidants that protect tissue. |
| Cruciferous Veg | Kale (Curly Greens) and Broccoli | Contains sulforaphane, which may block joint-damaging enzymes. |
| Healthy Fats | Walnuts and Flaxseeds | Helps “lubricate” the joints from the inside out. |
| Spices | Turmeric and Ginger | Natural anti-inflammatories; great in soups or porridge. |
Tips for Families: How to Help Today
- Heat vs. Cold: If the shoulder is stiff, use a microwaveable wheat bag. If it’s sharp and swollen after activity, a bag of frozen peas wrapped in a towel for 10 minutes works wonders.
- Rearrange the Kitchen: Move frequently used items (like the kettle or favourite mug) to waist-height counters so your parent doesn’t have to reach overhead.
- Encourage Movement: Remind them that “Motion is Lotion.” Gentle movement is almost always better than total immobilisation.
Conclusion – Trusted Support with 1st Focus Homecare
Supporting an aging parent with shoulder pain or mobility challenges can feel overwhelming, but you don’t have to navigate it alone. 1st Focus Homecare is a leading provider of both short-term and live-in care, specifically designed to help seniors in Edinburgh and across Scotland maintain their independence exactly where they want to be: in their own homes.
Whether your parent needs a few hours of help a week to manage basic household tasks, or more dedicated 24-hour live-in support, 1st Focus Homecare provides a compassionate, “neighbourly” approach to professional care.
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