The shoulder can suffer many different types of injuries or issues. Here in Metairie, Louisiana, at our Crescent City Orthopedics practice, our team of medical experts treats problems like a labrum tear, a rotator cuff tear, shoulder bursitis, or shoulder pain.
Keeping your shoulders in fighting shape can benefit everyone, from athletes to fitness enthusiasts to those who use or move their arms daily during their daily routine, whether for work or play. It’s crucial to take care of your shoulder muscles and joints to prevent injuries and maintain their strength.
To help you avoid shoulder issues, we have some tips to help your shoulders function at their peak performance.
Before starting any physical activity involving shoulder movement, you must warm up your shoulder muscles. This helps increase your flexibility and prevent strains or injuries.
Allow time to cool down if you have an intense workout or a sports game. This helps decrease stiffness or soreness that can develop in your shoulder muscles after. A proper warm-up and cool-down routine should include shoulder and arm rotations, arm swings, and shoulder stretches.
If you’re unsure how to go about these movements, we can demonstrate them for you.
If you play a sport or have a hobby involving throwing a ball, proper throwing techniques can help you maintain good form and prevent shoulder injuries. Bad throwing mechanics can put extra pressure on your shoulder, leading to strain or injury.
Some tips to keep in mind when you’re throwing include:
Learning the right way to throw can protect your shoulder and help you avoid issues in the future.
Strengthening your shoulder muscles can help improve your performance and prevent injuries. The following exercises are ideal for strengthening your shoulder muscles:
Focusing on having proper posture can also help.
If you’re unsure about how to perform the exercises listed above or need help with how to sit and stand in a way that supports your shoulder health, ask one of our medical professionals for guidance.
Stretching is crucial to keep your muscles and joints flexible, which can help prevent injury during physical activity. Performing shoulder and arm stretches, deltoid (ball and socket joint) stretches, and crossbody shoulder stretches can help you maintain flexibility in your shoulders.
Overuse is a common cause of shoulder injuries. Engaging in frequent and intense shoulder activity without sufficient rest or recovery can lead to shoulder problems.
To avoid overuse, try to alternate between shoulder-heavy and shoulder-light activities. Additionally, take breaks during the day to rest your shoulder muscles and avoid repetitive motions that may strain your muscles.
Taking care of your overall health can also help keep your shoulder in good condition. Factors such as nutrition, hydration, and rest all play a significant role in the health of your shoulder muscles and joints.
Be sure to:
Adding daily exercise to your lifestyle can also contribute to your health.
Pain or discomfort in the shoulder may be a sign of an underlying issue that requires medical attention. It’s essential to seek our medical advice or an evaluation if you experience symptoms such as persistent pain, a limited range of motion, or swelling or tenderness in your shoulder.
Keeping your shoulder in throwing shape requires dedication and effort. By practicing our tips, you can prevent injuries to your shoulders and keep them strong.
To learn more about ways to protect the strength and function of your shoulders, or if you presently have shoulder pain, make an appointment with us at Crescent City Orthopedics right away. Reach out by phone or online today.