Today we want to share the most common shoulder injuries and how to prevent them. Your shoulders are one of the most important joints in your body. They play a key role in almost everything you do, from lifting weights to reaching for that top shelf. But because they’re so relied on, they’re also susceptible to injury. In this article, we’ll discuss the 5 most common shoulder injuries and how to prevent them.
Rotator Cuff Tendonitis
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Rotator cuff tendonitis is a common overuse injury, caused by repetitive activities that put strain on the rotator cuff tendons. It’s often seen in athletes who play sports like baseball and tennis, or people who do manual labor. Symptoms include pain when lifting or rotating your arm, as well as weakness and/or stiffness. To prevent this type of injury, make sure to stretch before any activity involving the shoulder joint. You should also use good form when lifting weights, and avoid any sudden movements that could cause damage to the tender tissues around the shoulder joint.
Shoulder Impingement
A shoulder impingement occurs when there is an abnormality in the structure of your shoulder joint, such as an inflamed tendon or bursa, that interferes with the movement of your arm. This can cause pain and weakness in the affected area. To prevent this type of injury, make sure to perform shoulder exercises regularly so the muscles around your shoulder joint stay strong and flexible. Additionally, avoid repetitive motions and practice good posture during activities like working on a computer or carrying a heavy load.
Dislocated Shoulder
When you dislocate your shoulder joint it means that one of the bones has been forced out of its normal position within the joint capsule. This type of injury is usually caused by a sudden force placed on the shoulder joint, such as a fall or car accident. To prevent this type of injury, make sure to wear protective gear when participating in contact sports or other activities that could cause trauma to the shoulder joint. Additionally, strengthening your core and shoulder muscles can help stabilize the joint and reduce your risk of a dislocation.
Labral Tear
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The labrum is a piece of soft tissue that lines the socket of your shoulder joint. A labral tear occurs when this tissue becomes torn due to an injury or overuse. Symptoms include pain, popping or grinding sensations in the shoulder joint, and weakness. To prevent this type of injury, avoid any activities that involve repetitive overhead motions such as throwing or reaching above your head. Additionally, focus on exercises that strengthen the rotator cuff muscles and improve flexibility in the shoulder joint.
Bursitis
Bursitis is an inflammation of the small sacs of fluid found in and around joints, such as the shoulder. It’s often caused by overusing or straining the shoulder joint, which can lead to pain, swelling, and limited range of motion. To prevent this type of injury, make sure to take regular breaks from any repetitive activities that involve the shoulder joint. Additionally, stretching and strengthening exercises can help improve flexibility and strengthen the muscles around your shoulder joint.
Healing from a shoulder injury
If you do suffer from any of these shoulder injuries, it’s important to start treatment as soon as possible. This may include rest, ice or heat therapy, physical therapy, and medications. In some cases, surgery may be necessary to fully heal the injury. Use a heated shoulder brace or cold therapy wrap to reduce pain and swelling in the affected area, and talk to your doctor about additional treatment options. With proper care, it’s possible to heal from any of these shoulder injuries.
By following these tips for prevention and healing, you can help keep your shoulder healthy and prevent injury or further damage. Don’t let a shoulder injury stop you from living an active lifestyle — there are many effective treatments available. Remember to always listen to your body and seek medical attention if something doesn’t feel right.
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