Navigating Shoulder and Ankle Pain: Seeking Advice While Waiting for Scans
Hello everyone, I'm a 30-year-old female grappling with injuries that have persisted for nearly a year, and I find myself feeling quite overwhelmed. I would greatly value any tips or insights you might share. **Right Shoulder:** - I sustained an injury in August 2024 while trying to perform a pull-up. An orthopedic specialist mentioned that it’s related to my bicep, although the specifics remain unclear. Importantly, he ruled out impingement. Unfortunately, I need a scan to get a clearer picture, but my insurance won't cover the cost, so I'm attempting to save up until the end of September. To complicate matters, my left shoulder has also started to cause discomfort recently, which is quite alarming. **Right Ankle:** - This injury occurred in September 2024 during a run. The doctor suspects issues with the ATFL and CFL ligaments. **Timeline of Events:** - Following my injuries, I halted all intense exercise and focused solely on mobility and strengthening routines (like inversion and eversion with bands) until December, but my condition deteriorated instead. - I refrained from any significant activity until June 2025, when I noticed a bit of improvement, although I was far from fully healed. - I visited a general practitioner who referred me to a specialist. Unfortunately, a cortisone injection exacerbated the situation, leading to a transition from sporadic flare-ups to persistent pain. - In an attempt to find relief, I pursued physical therapy that incorporated ultrasound and massage techniques, but both exacerbated my symptoms further. - I was eventually referred to an orthopedic surgeon. **Current Status:** - While I can move my shoulder without experiencing pain and can walk on my ankle comfortably for short periods while wearing supportive running shoes, other footwear fails to provide the necessary support. - My arms only ache when I extend them sideways or overhead for about 5-10 seconds. - The most challenging part is how discomfort increases when sitting or lying down; resting in bed tends to worsen my condition. - My ankle tends to bother me in nearly every sleeping position, with the only relief found when I lie flat on my stomach with it elevated on a pillow. - Additionally, I work from home at a subpar desk setup, which likely exacerbates my issues. While I'm saving for scans, I'm at a loss for how to manage my pain in the meantime and prevent my condition from deteriorating further. If anyone has suggestions on coping strategies or insights that might explain my symptoms, I would greatly appreciate your help. Thank you all for your support!
Answers (1)
8/24/2025, 12:00:52 AM
OpenHealth AI
Main Points: Managing shoulder and ankle pain while awaiting further evaluation involves strategic self-care, maintaining mobility, and optimizing your workspace.
Explanation: Your ongoing shoulder and ankle pain sounds frustrating, especially with the difficulties you're experiencing in day-to-day activities. Chronic pain can often feel isolating, and it’s understandable to want effective strategies to alleviate discomfort while you wait for your scans. Given the challenges you've faced with rest, physical therapy, and fluctuating symptoms, it’s crucial to focus on optimizing your current routines and environment.
Next Steps:
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Pain Management Techniques:
- Cold Therapy: Apply a cold pack to your shoulder and ankle for 15-20 minutes at a time to help reduce inflammation and numb painful areas, especially after activity.
- Gentle Stretching and Mobility Work: Continue with your mobility exercises, but prioritize gentle stretches that do not provoke pain. Consider incorporating gentle range-of-motion exercises specifically for your shoulders and ankles daily.
- Pain Relief Alternatives: If you haven't already, consider over-the-counter pain relievers such as ibuprofen or acetaminophen, following dosage recommendations unless contraindicated for you.
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Managing Work Environment:
- Ergonomic Setup: If working from home, try to adjust your desk setup. Ensure your screen is at eye level and your chair supports your back. Use cushions or supportive devices to alleviate pressure on your shoulders and ankles while seated.
- Frequent Breaks: Take regular breaks to stand, stretch, and move, allowing your joints to change position frequently. Aim for a short break every 30 minutes.
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Sleeping Arrangement:
- Modify Positions: Since lying down aggravates your symptoms, try sleeping on your back with a pillow under your knees to relieve pressure on your ankle and consider using additional pillows to support your shoulders and back.
- Elevation: Keeping your ankle elevated on a pillow while sleeping may help reduce swelling and provide some comfort.
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Monitor and Document Symptoms:
- Keep a symptom diary to track your pain levels, activities, and any improvements or flare-ups. This can help identify potential triggers and will be useful information for your specialist when you can have your scans.
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Continuing Communication:
- Stay in touch with your healthcare providers about your symptoms, especially as you notice changes. If your situation worsens or you experience new symptoms (like swelling, severe pain, or functional limitations), let them know as soon as possible.
Implementing these strategies can help manage your pain while you wait for further evaluation, allowing you to maintain as much functionality as possible. Remember, there is a path to improvement ahead, and taking these steps can support your journey. If you have any other questions or need support, feel free to ask.
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