How to Deal with a Deltoid Injury
The deltoid muscle is found on the shoulder area. It is responsible for moving the arm away from the body, and for lifting your arms over your head. As most actions, such as lifting a barbell, swinging a baseball bat, wearing a backpack, or even raising your hand in class involves movement of the deltoid in one way or another, having an injured deltoid muscle can be a big hindrance, and can cause you a lot of pain and discomfort.
For severe deltoid injuries, treatments such as surgeries or physical therapy may be required. However, for simple sprained muscles, you can treat it on your own in order to regain strength and mobility. Treating a deltoid injury initially requires the prevention of movement of the muscle. The area also has to be iced in order to lower inflammation and swelling, as well as dull the sensation of pain. Apply ice to the affected area for fifteen minutes, and continue after every fifteen minutes on the first day of the injury. The next day, apply heat to the area in order to help the muscle recover faster.
For more severe injuries, especially when the area is greatly swollen, or if the pain is very extreme and movement is very limited, apply ice for an additional day or two, and apply heat as usual after that, for about five to seven days. Also, have the affected area massaged to improve blood circulation. It is also very important to immobilize the arm as much as possible. Sometimes, wearing an arm sling when sleeping or going about daily activities is recommended in order for the muscle to heal properly without aggravating the injury. However, if the pain still persists and your range of movement is still limited after a week, then it is advised that you seek the help of a medical professional or professional therapist.
In order to prevent these types of injuries from occurring, it is important to stretch properly before engaging in any type of physical activity. It is also important to not lift weights that you cannot carry, or to at least have a spotter that can assist you if the strain is too much for you. Sudden movements can also aggravate an injury, so be gentle with your movements especially during recovery. Lastly, balance your workout by not just focusing on the upper arm muscles such as the biceps and alterior deltoid, but working on the mirror muscles as well, as this imbalance may increase the chances of an injury occurring.
As they say, an ounce of prevention is always better than a pound of cure. This being said, there are many ways to prevent a deltoid injury from occurring. Still, once the inevitable happens, you must know the proper treatment on how to deal with these types of injuries. Of course, seeking the advice of a professional medical practitioner or a physical therapist will not hurt your chances of recovering from your injuries faster, too.