Understanding Shoulder Pain
Expert Physiotherapy in Sutherland | Pontifex Physiotherapy
Shoulder pain can be frustrating, limiting, and even anxiety-inducing—especially when it starts interfering with work, sport, or sleep. At Pontifex Physiotherapy, our expert team uses a whole-body, evidence-based approach to not only relieve pain but uncover its root causes. Whether it’s a recent injury or long-standing discomfort, we’ll help you move better and feel more confident in your recovery.
See how we treat injuries at Pontifex Physiotherapy
What Causes Shoulder Pain?
There are many reasons why your shoulder might hurt. Common causes include:
- Rotator Cuff Injuries – These are some of the most frequent shoulder complaints, ranging from small strains to full-thickness tears. Learn how to rehab your rotator cuff and avoid surgery.
- Shoulder Impingement – Caused by pinching of the rotator cuff tendons, often leading to pain with overhead movement. Try these shoulder impingement exercises to get started on your recovery.
- Frozen Shoulder (Adhesive Capsulitis) – A condition marked by extreme stiffness and limited range of motion.
- Arthritis – Degenerative changes in the shoulder joint that can limit mobility and cause persistent pain.
- Post-surgical Recovery – If you’ve had a shoulder operation, our tailored rehab programs can help. Here’s the best way to recover after rotator cuff surgery.
- Nerve-Related Pain – Pain that radiates from the neck or upper spine into the shoulder. We provide targeted nerve-related shoulder pain exercises.
Do You Need a Shoulder Injection?
Not sure whether you should get a cortisone injection? While some cases benefit, others do just as well—or better—with the right rehab approach. Here’s how to decide if a shoulder injection is right for you.
Our High-Level Care Approach
At Pontifex Physiotherapy, we focus on more than just the joint itself. Our team considers:
- Local tissue healing – Muscle, tendon, joint, and nerve involvement
- Whole-body mechanics – Thoracic mobility, shoulder blade control, posture
- Lifestyle factors – Stress, load management, previous injuries, and beliefs about pain
- Education & empowerment – So you feel in control of your recovery
Meet our expert physiotherapists who specialise in treating complex shoulder injuries and helping people return to sport, work, and daily life with confidence.
Rotator Cuff Tear? Don’t Panic.
Whether you’ve had a recent scan or are simply dealing with ongoing shoulder pain, this rotator cuff tear guide will help you understand what it means—and why surgery isn’t always necessary.
Your Path to a Stronger Shoulder Starts Here
Book your appointment and start moving forward—pain-free.
Book Online Now
Clinic Details
Shop 1B, 10-18 Robertson St, Sutherland NSW
02 8515 0326
Healthy movement isn’t about overhauling your routine , it’s about small, consistent habits 💙
Here are 3 you can start today (and make the most of the spring sunshine while you do 🌸🌞):
👃 Nose breathing = calm & efficient
🚶 Two 10-min walks = energy + mobility (bonus points if you bring your dog 🐶)
🧘 Desk stretches = goodbye stiffness
✨ Which one will you try first? Comment below ⬇️ ... See MoreSee Less
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Recovery looks different for everyone 🛌💆♀️🧊
Some love stretching, others swear by foam rolling, and a few brave souls go straight for the ice bath.
👇 We want to know — what’s YOUR go-to recovery tool? Drop it in the comments!
✨ Sharing your strategies might just help someone else discover their new favourite. ... See MoreSee Less
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❄️ Ice baths can be a powerful recovery tool — but only when done correctly.
Here’s the sweet spot 👉
🌡️ 10–15°C water temperature
⏱️ 10–15 minutes duration
Anything colder or longer doesn’t necessarily mean better results — it can actually reduce the benefits.
🚿 Don’t have access to an ice bath? Try a cold shower or ocean swim instead!
💙 Always listen to your body — if you feel unwell, stop immediately ... See MoreSee Less
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