Shoulder injuries are extremely common and include conditions like adhesive capsulitis, rotator cuff injury, SLAP tear, broken collarbone, fractures, and arthritis.
If you have healthy injury-free shoulders, there are things you can do to prevent shoulder injuries before they ever happen. With a combination of strengthening exercises and the right types of stretches, you can condition your shoulders so that they are less vulnerable to damage.
Here are five things you can do to keep your shoulders healthy to prevent shoulder injuries:
1. Warm Up Before Physical Activity - One major part of staying injury free involves making sure you are warmed up really well before you engage in rigorous physical activity - especially those activities that rely heavily on your upper body, back, arms, and shoulders. Sometimes people even take a warm shower to get their muscles warmed up prior to activity.
2. Take Time To Stretch - Stretching activities, if done correctly, can also be very healthy for your shoulders. Many people like to do a variety of stretches including rolling your shoulder blades, engaging in front and back shoulder squeezes, and making bigger and bigger concentric circles with your arms. Pendulum stretches provide a great way to stretch your rotator cuff. There are many other great exercises for shoulder injury prevention, including those offered by USA Swimming and the injury prevention task force.
3. Build Shoulder Strength - Keeping your shoulders injury free also includes making sure your shoulders and arms are strong. Free weights or elastic exercise bands can be helpful when working to build strength.
4. Maintain Good Posture - Good posture is important for your entire body and this includes your shoulders. As noted by the American College of Sports Medicine (ACSM) poor posture can lead to shoulder pain and injury. Sitting correctly and standing with good posture is a key part of maintaining shoulder health. If your sports activity or work requires that you are in a position that challenges your posture, make sure to protect your shoulders with plenty of breaks.
5. Get Your Rest - While doing enough stretching and muscle building is an integral part of developing healthy shoulders, it is also important to get enough rest, especially if you are an athlete participating in a sport that requires a lot of overhead activity. Swimming, tennis, volleyball, baseball pitching, and gymnastics are just a few sports that may require a lot from your shoulders. Incorporating cross-training activity that does not stress your shoulders, and getting enough rest time, is a key part of preventing shoulder injuries.
If you are experiencing shoulder pain that is not going away, or if you think you have a shoulder injury, you should contact a qualified medical professional like an orthopedic doctor for a thorough examination and treatment. If left untreated, shoulder injuries can get progressively worse, potentially leading to more serious damage and pain.