A shoulder injury can interfere with simple daily necessities like showering, sleeping, and eating and it can keep you from staying active doing the things you love. Not all injuries can be prevented, but there are plenty of steps you can take to avoid injuries.
Consider the following ways to prevent shoulder injuries:
- Warm up before exercising or participating in physical activities. Do a few sets of jumping jacks or run for a few minutes to warm up your entire body. To warm up your arms and shoulders do a few range of motion exercise.
- Always stretch after exercising to improve flexibility, relieve tension, and prevent injuries.
- Always follow proper technique when lifting, throwing, kicking, or doing other exercises. Many injuries are the result of poor or lazy technique.
- Strengthen your core through bodyweight exercises. Your core is the support system for the rest of your body and having a strong core will help your shoulders move correctly.
- Build your endurance by incorporating cardio into your workouts. More endurance will make it easier for you to stay focused and avoid making mistakes.
- Maintain proper posture whether you’re sitting, standing, or walking. Keep your back straight, but relaxed, avoid locking your knees, and don’t hunch your shoulders.
- Increase the amount you lift gradually and get help when carrying large, unwieldy objects.
- Avoid standing on unstable objects to reach things.
- Introduce variety in your exercise routine so you don’t injure your shoulders from overuse. Rotate between a few of your favorite activities every few days.
- Avoid trying to catch falling objects.
- Wear protective gear when playing high impact sports like hockey and football.
- Strengthen your rotator cuff through simple exercises with free weights or resistance bands.
- Take occasional rest days to give your muscles and your joints time to recover.
- Don’t work out or lift heavy objects if you are light headed or extremely tired.
- Always seek treatment for injuries before they get worse.
- Follow the advice of your trainer, coach, physical therapist, doctor, and orthopaedic surgeon.
To learn more about protecting your shoulders and the rest of your body from injury, visit Plancher Orthopaedics and Sports Medicine.