Health And Fitness

7 Tips to Prevent Shoulder Injury during Exercise

Vaibhav Rai

September 25, 2018 07:57 PM

The shoulders are the most versatile joints of the body, allowing you to carry out movements with ease. If you think about it, there are quite a few movements that do not involve your shoulder joints. However, this does not mean they are invulnerable to injury.
When injured, the shoulder joints take quite a bit of time to heal. If you fear you will injure your shoulders during your workouts, then here are 7 tips for your consideration.

  1. Slow and steady wins the Race

Believe it or not, eccentric muscle action, also referred to as ‘negatives’, are great for your muscles. The science behind it is complex though. There is evidence that eccentric muscle action is vital for the anabolic response, which increases tissue repair and recovery.

Basically, all you need to do is to slow down, more specifically when you are lowering lifts. Moreover, you will considerably decrease the risk of injuring your shoulders in the process.

2. Stretch yourself, before you Wreck yourself : 

Individuals performing eccentric muscle action will notice a loss of mobility for 24 hours once they have completed their exercise session. If you wish to maintain your mobility, then you will have to take part in active stretching.

Once you are done with your exercise, it is important to stretch because when you have exhausted your muscles, they shorten and contract. To maintain body alignment and flexibility, it is necessary for you to stretch, without which you will most likely suffer from long-term effects, where loss of mobility could be permanent.

3. Fix your Posture : 

There was a good reason your mother told you to stand upright – it is necessary for the long-term health of your shoulders.

By fixing your posture, not only will you look taller, but it will make it easy for you to carry out shoulder workouts. With a good posture, you will give your shoulders stability to reduce the risk of injury.  

4 . Draft a Smart Workout Schedule : 

For drafting a workout schedule, make sure you switch between different body parts every day. Remember, exercises that involve repetitive arm motions can lead to shoulder conditions including rotator cuff injuries.

It is possible that your shoulder will be targeted in more than one workout because obviously, it is the most used joint of your body. This means that apart from your usual shoulder day, you train them to some extent on other days. This is one of the many ways overuse can cause injuries, without you even knowing about it.  

5. Avoid Exercises that cause Shoulder Injuries : 

With weight lifting, the smallest mistake has the potential of causing massive problems, but there are specific exercises that are far more dangerous in worsening or causing shoulder injuries.

It is worth noting, that even when done in the perfect form, these exercises will do more harm than good. In this case, the problem lies in the exercise itself. The most common exercises that fit this description include:

  • Dips

  • Pull-ups

  • Pull-downs

  • Upright rows

  • Overhead presses

If your shoulders could talk, they would thank you for avoiding these exercises. Of course, that does not mean there aren’t any alternatives that you can make a part of your workout routine. For the best exercises that do not cause shoulder injuries.

6. Adjust things based on your Safety : 

Apart from the exercises mentioned above, some people may find certain exercises to only do them harm.

While some may find it easy to pull off incline barbell presses, there are those that may not feel the same way. In such a case, it is best to adjust accordingly.  For instance, if a close grip bench bothers you, then don’t lower the bar all the way.

Bodybuilders may consider this blasphemous, and may even taunt you for not putting in the effort to master an exercise that bothers you, but what they do not realize is that every individual is not the same. Don’t let what others say or believe bother you, and if you are having problems, adjust an exercise around your capabilities for your safety.  

7 . Maintain an Equilibrium : 

People interested in fixing the way their body looks ignore muscles they can’t see for those they can. When weight training, said people will focus more on push exercises, thus focusing more on the shoulders and chest than the back.

The problem lies in failing to maintain an equilibrium, which is vital for avoiding shoulder-related injuries. Fortunately, there is a way around this problem – do the same amount of pushing and pulling exercises. In fact, there is no harm in doing more pull exercises either.

As long as you keep pushing and pulling exercises at the same frequency, shoulder imbalances can be dealt with for good.

Whether your shoulders are fine or not, the tips listed above can improve your workouts. Your shoulder joints will be strong and healthy, so much so they will deal with whatever you throw their way.