Experiencing shoulder and elbow pain? 5 ways to treat at home and when to seek care

Shoulder and elbow pain are among the most common complaints that bring adults into an orthopedic office. Whether you're lifting weights, swinging a racket, sitting at a desk all day or simply just getting older, these two joints take on a remarkable amount of stress.

According to the CDC's National Health Interview Survey, nearly 31% of adults in the United States reported pain in their hands, arms or shoulders, making upper limb pain the third most common type of pain in the country (behind back pain and lower limb pain).

Still, a lot of people wait to seek care. They assume the ache will fade on its own, push through a workout anyhow or dismiss the discomfort as "just getting older." Sometimes that's a reasonable call. Other times, it means a minor issue may become a longer, more complicated one if not addressed and, if necessary, treated.

Let’s take a closer look at why people experience shoulder and elbow pain, and when you should seek treatment from a healthcare provider.

Common shoulder and elbow injuries

The shoulder is the most movable joint in the body, and the elbow is one of the most heavily utilized. That combination adds up to a lot of opportunities for strain, overuse and injury.

Some of the more common shoulder injuries and conditions include:

• Dislocation. The shoulder is the most frequently dislocated major joint in the body. Research from a 2023 study found an estimated 773,000 shoulder dislocations presented to US emergency rooms over a ten-year period, with sports and recreation equipment involved in nearly half of all cases.
• Separation. A separation involves the joint where the collarbone meets the shoulder blade, often from a fall or direct blow.
• Tendonitis. When tendons in the shoulder become inflamed, typically from repetitive overhead activity.
• Labral tears. The labrum is a ring of cartilage surrounding the socket of the shoulder joint. Tears can occur from dislocations or repetitive overhead movement.
• Torn rotator cuff. A tear in the group of tendons and muscles that hold the upper arm bone in the shoulder socket. Rotator cuff injuries can result from a single incident or from gradual wear over time.
• Arthritis/Osteoarthritis. A degenerative condition that causes pain, stiffness and reduced range of motion.

Common elbow conditions and injuries include:

• Bursitis. Fluid buildup in the sac-like tissue behind the elbow, often from prolonged pressure or repetitive motion.
• Cubital tunnel syndrome (ulnar nerve entrapment). A pinched ulnar nerve in the elbow that can cause numbness, tingling or weakness in the hand.
• Tennis elbow or golfer's elbow. Inflammation of the tendons that attach to the elbow, causing pain along the inner or outer side of the joint.

Despite the sports-inspired names, only a small number of tennis and golfer's elbow cases actually involve rackets or clubs. Research shows that tennis elbow affects an estimated 1 – 3% of the adult population annually, with the highest rates among people aged 35 - 55 whose daily activities involve repetitive gripping, lifting or wrist movements.

It’s important to note that shoulder and elbow injuries are not just limited to athletes. You don’t need a sports background to develop one. Painters, plumbers, cooks and office workers are all just as susceptible.

4 common causes of shoulder and elbow pain in active adults

For people who exercise regularly, stay physically active or have professions that require excessive and repetitive use of their extremities, shoulder and elbow pain often traces back to one of a few patterns. Causes of shoulder pain and elbow joint pain include:

Overuse is the most common cause. Repetitive movements, such as the same throwing motion, the same pressing pattern at the gym or the same overhead reach at work, gradually stress tendons and soft tissue beyond their ability to recover. Unlike a sudden injury, overuse problems can sneak up over weeks or months.

Age-related changes also play a role. Tendons naturally lose some of their elasticity and resilience over time, which is why rotator cuff tears and elbow tendon conditions become more common after the age of 40. That doesn't mean pain is inevitable, but it does mean the body's tolerance for repetitive strain changes.

Poor mechanics or muscle imbalance frequently contribute to shoulder pain and elbow joint pain. A weak rotator cuff, tight chest muscles or limited upper/mid-back mobility can shift extra load onto structures in the shoulder and elbow that weren't designed to handle it.

Sudden trauma, such as a hard fall, a collision or catching yourself awkwardly, can cause acute injuries like dislocations, fractures or ligament tears that require prompt medical attention.

How to relieve shoulder and elbow pain at home

When shoulder or elbow discomfort is mild and tied to a specific activity, a period of self-care often does the job. For many people, this kind of self-management resolves shoulder and elbow joint pain within a couple of weeks.

A few basic approaches that tend to help include:

1. Rest and activity modification. This doesn't mean you need to stop all movement, but you should consider putting a pause on the specific motion (or motions) that are aggravating things. If overhead pressing is causing shoulder pain, take a break from it while keeping up lower-body workouts or cardiovascular activity.
2. Ice or heat. Ice is generally more effective for acute flare-ups and swelling, applied for 15 – 20 minutes a few times a day. Heat works better for chronic stiffness and muscle tightness that's been lingering.
3. Anti-inflammatory medication. Over-the-counter options like ibuprofen or naproxen can help manage both discomfort and inflammation when used as directed. They're a useful short-term tool, but not a long-term solution on their own.
4. Gentle movement and stretching. Complete immobility often makes things worse by promoting stiffness and weakening supporting muscles. Incorporate light range-of-motion exercises and stretching, as tolerated, to support your recovery.
5. Technique adjustments. For workout-related pain, reviewing your form with a trainer or physical therapist can address the cause of your pain and prevent the issue from recurring.

When shoulder or elbow pain needs medical attention

Most people will deal with some form of shoulder or elbow discomfort at some point. But there's a difference between normal post-workout soreness, which typically appears within 48 hours and then fades away, and pain that lingers, limits your functionality or gets progressively worse.

If possible, try to keep a log and track your symptoms. When did the discomfort start? What makes it better or worse? Does it radiate anywhere?

A good general guideline to follow is that if pain doesn't improve after two to four weeks of rest and self-care, it's worth having it evaluated. Waiting longer than that can allow the underlying issue to progress or lead to movement patterns elsewhere in the body to compensate for the discomfort, which can cause secondary problems elsewhere.

Shoulder and elbow pain symptoms to take seriously

Some symptoms shouldn't wait for the two-week mark. Seek care sooner if you experience any of the following:

• Sudden, severe pain following a fall, collision or forceful movement
• A visible deformity, swelling or bruising around the joint
• Inability to move your arm or carry out basic tasks like reaching overhead or straightening the elbow
• Numbness, tingling or weakness extending into the arm, forearm or hand
• Pain when you are at rest or that wakes you up at night
• A popping, clicking or catching sensation accompanied by pain or instability
• Shoulder pain accompanied by chest tightness or shortness of breath (In rare cases, shoulder pain can be referred from the heart and warrants immediate evaluation.)

If you are experiencing these symptoms, it doesn’t necessarily mean something serious is wrong, but they do mean a doctor should take a look before you continue further use of your shoulder or elbow to prevent potential damage or complications.
 

Living with shoulder pain? Take our shoulder pain quiz.

What to expect when you see an orthopedic specialist

An orthopedic specialist will typically start with a thorough physical exam and your health history. Be honest about your activity level. Your provider needs to understand your goals, whether that's returning to competitive tennis or simply being able to lift your arm overhead without wincing in pain.

Imaging, such as X-rays, ultrasound or a Magnetic Resonance Imaging (MRI) scan, may be ordered depending on what the exam suggests.

The path forward depends on what's causing the pain, how long it's been present and what you've already tried. There's no one-size-fits-all answer, but there are several good treatment options to explore.

• Physical therapy (PT) is one of the most effective tools available for both shoulder and elbow conditions. A tailored program addresses issues such as strength imbalances, flexibility and movement rather than just symptoms. Many people find that a structured PT program resolves the discomfort they’ve been trying to manage on their own.
• Anti-inflammatory medications or injections can provide relief, particularly if your pain is interfering with sleep or daily function, making it easier to participate in physical therapy and normal daily activities.
• Regenerative treatments, such as platelet-rich plasma (PRP), use components from your own blood to support tissue healing. These options have grown in use for tendon-related conditions and may be a good fit for certain shoulder and elbow injuries.
• Minimally invasive arthroscopic surgery is an option when structural damage, like a torn rotator cuff, loose bodies in the joint or significant tendon damage, isn't responding to conservative treatment. Arthroscopic procedures involve small incisions and generally shorter recovery times than open surgery.

Navigating the next steps when shoulder and joint pain persist

Ongoing shoulder and elbow pain is never something that should just be considered normal, regardless of your age or activity level.

If you've been managing shoulder or elbow pain on your own and it hasn't resolved, the next step is to get it evaluated. While many people put this off because they assume they'll just be told to rest, an accurate diagnosis opens the door to a treatment plan that can get you back to doing what you love once again, pain-free.

Don’t let shoulder and elbow pain slow you down. Explore our Muscle and Joint Care program and find an orthopedist near you.