5 Exercises to Reduce Arm Soreness After the COVID-19 Vaccination

5 Exercises to Reduce Arm Soreness After the COVID-19 Vaccination

PT, MSPT, OCS, Cert. Meridith Dunford. DN.

While COVID-19 vaccination is a vital step for the public right now, the arm soreness after this vaccination is a side effect that is not so pleasant.  It normally only lasts a couple of days. The pain in your arm is a result of your immune system’s reaction to the vaccine, which includes inflammation.

Redness, pain, and swelling are all symptoms of inflammation.  This happens at the injection site, which is in the central deltoid muscle of your arm.  Moving your arm about to keep the vaccine and its reaction from concentrating in one place is one approach to decrease this reaction.

These 5 basic exercises outlined below have been demonstrated in studies looking at muscle activation using EMG to be the best approach to get your deltoid muscle functioning and reduce pain. They’re so simple to complete that you can do them in the quiet of your own home!

  1. Lateral deltoid raises
  2. In a 90-degree abduction, stand with your shoulders externally rotated
  3. External rotation of the shoulder from a standing position with the arm at the side
  4. Pressing from above
  5. External rotation with horizontal abduction

Raises of the Lateral Deltoid Muscles

Raise your arms to shoulder level by standing or sitting with your palms facing down and elbows straight.

Standing external rotation of the shoulder in a 90-degree abduction

Rotate your hands up toward your head while keeping your elbows out at shoulder level while standing with your arms out at shoulder level and elbows bent.

External rotation of the shoulder from a standing position with the arm at the side

Maintain the forearm posture and elbow in by keeping your elbow at your side with your thumb up and elbow bent so your forearm is parallel to the floor. Rotate your hand away from your stomach while maintaining the forearm position and elbow in.

Pressed from above

Begin by placing your hands in front of your chest and bending your elbows.  Straighten your elbows and raise your arms overhead.

External Rotation and Horizontal Abduction

Reach your arms out beside your body, then return to the centre, holding your arms up at shoulder height with thumbs pointing outward (palms up).

To assist disseminate the vaccine and reduce local muscle discomfort, choose a couple of the motions that work for you and execute up to 20 reps per hour for the first day. If discomfort persists the next day, it’s also a good idea to continue doing them. When the soreness has subsided, you can stop.

If you or a loved one has contracted COVID-19 and is having symptoms that won’t go away, discover more about how Sheltering Arms can help you fully recover from COVID-19 by visiting our outpatient COVID-19 Therapy Treatment page. Please check our inpatient COVID-19 Rehabilitation hospital page for more serious instances.