Tips To Prevent Shoulder-Related Sports Injuries
If you are a sportsperson, it is likely that you depend heavily on your shoulders to function. They allow you to throw, catch, lift and push, which are essential skills in almost every sport. Unfortunately, shoulder injuries are common among athletes and can be painful and debilitating. If you have shoulder injuries, Stephen Fisher, MD, diagnoses and treats shoulder injuries to help you feel better and return to your sport safely and quickly.
Also, there are steps you can take to prevent these injuries from occurring. Here are tips to help you prevent shoulder-related sports injuries.
Warm-up and stretch
Before you start any physical activity, it is essential to warm up properly. A good warm-up will increase your heart rate, improve your blood flow, and loosen up your muscles, preparing your body for the challenges ahead.
After warming, you should stretch your shoulders and the surrounding muscles. This will help to improve your range of motion and flexibility, making you less prone to injury. Ensure you spend 10 to 15 minutes warming up and stretching before physical activity.
Strengthen your shoulder muscles
Your shoulder muscles are vital in stabilizing your shoulder joint and preventing injury. Strengthening your shoulder muscles can help you improve your shoulder stability, reduce your risk of injury, and enhance your athletic performance. Some of the best exercises for strengthening your shoulder muscles include shoulder presses, lateral raises, and reverse flys. You can also use resistance bands to add extra resistance to your workouts.
Practice good form
When performing any athletic activity that involves your shoulders, it is crucial to practice good form. Good form means using the correct technique, maintaining proper posture, and avoiding unnecessary movements that could put your shoulders at risk. Whether throwing a ball, lifting weights, or performing any other activity, take the time to learn the proper technique and use it consistently.
Take breaks and rest
Overuse is a common cause of shoulder-related sports injuries. Take breaks and rest when necessary to prevent overuse. If you are feeling tired or experiencing any discomfort, take a break and give your body time to recover. Avoid trying to push through pain since doing so might cause more injuries. Also, give yourself enough time to rest and recover between physical activities. Resting will allow your body to heal and reduce the risk of overuse injuries.
Use proper equipment
Using the right equipment can also help to prevent shoulder-related sports injuries. Ensure you have the appropriate gear for your activity, such as shoulder pads or braces, to protect your shoulders from impact and reduce the risk of injury. Also, make sure your equipment fits properly and is in good condition. If you are using equipment that is worn out or does not fit correctly, it may not be able to provide the protection you need.
Listen to your body
If you experience any pain, discomfort, or stiffness in your shoulders, do not ignore them. Ignoring these warning signs can lead to more serious injuries down the line. The earlier you receive treatment for a shoulder injury, the better your chances of getting a full recovery and getting back to your athletic activities.
Call Stephen Fisher, M.D., to book your appointment for the treatment of sports injuries.