Managing soreness and swelling after a shot
With everything happening in the world, it's important to give your immune system the help it needs to fight off viruses. Getting a shot at the clinic might not be the most enjoyable experience, but vaccination is necessary to boost your body's defenses, and the CDC recommends everyone six months and older get a flu shot each year. Vaccination shots are safe, and most people have little to no reaction after receiving one. The most common side effect people report is discomfort around the arm, soreness, redness, and swelling.
So how can you manage that soreness and swelling? Get vaccinated in your non-dominant arm, if you're right-handed, have the shot given in your left arm. Doing some arm exercises can increase blood flow and help disperse the vaccine throughout the area, and that's exactly where physical therapists come in. There are many arm exercises out there, but as always, a consultation with a physical therapist can help you get started with the right ones for you. These exercises are for physical comfort only. Always remember to warm your muscles and stay hydrated as you go through them.
Shoulder flexion-extension, abduction-adduction, and horizontal abduction-adduction
Shoulder flexion-extension: Sit or stand up straight and extend your arms straight out. Squeeze your shoulder blades together and pull your arms back and down. Hold as long as you can, then slowly return to the starting position.
Shoulder abduction-adduction: Stand or sit straight and raise your arm over your head as far as you can without pain. Hold the position for as long as you can, and do not raise your arm overhead if you feel discomfort.
Shoulder horizontal abduction-adduction: Stand or sit straight and stretch your arms out to your side. Bring them back in toward you, supporting with the other arm as you stretch. Return to a neutral position, then repeat on the other side.
Rotation and D1/D2 flexion-extension patterns
Shoulder external and internal rotation: You can do this standing or sitting. Keep your elbows locked in close and bent at about a 90-degree angle in an “L” position at your side, then rotate your arm inward and back up again.
Shoulder D1 flexion-extension: Standing or sitting, move your arm in a diagonal direction, as if throwing a ball overhead, extend your arm outward, then bring it back down. Repeat as desired.
Shoulder D2 flexion-extension: Standing or sitting, move your arm in a diagonal direction, as if grabbing and buckling a seatbelt, then extend your arm outward and feel the stretch through your shoulder muscles. Repeat as desired.
When to check in with a professional
These exercises focus mainly on your shoulder muscles, and after some time you should feel relief. That said, if the pain doesn't go away, it's best to consult your physician and let your physical therapist know as well, so they can give you further guidance on what to do next.