We use our arms and shoulders for countless tasks throughout each and every day, but some people really put a lot of stress and strain on their shoulders. Athletes, especially those with overarm motions like baseball players, tennis players and golfers put a lot of stress on their shoulders, as do manual laborers who are reaching, lifting, hauling and moving equipment with their arms for long hours most days a week.
Overstress injuries are the most common type of shoulder injury that we see in our practice, so are these two groups destined to be felled by an overuse injury in the future because they put so much strain on their shoulders? While they’re certainly at an increased risk for overuse injuries, they can work to greatly reduce their likelihood of suffering an overstress injury by following some smart advice. In today’s blog, we explain how athletes and manual laborers can work to avoid overstress injuries.
Shoulder Overuse Injuries In Athletes And Manual Laborers
As the name implies, overuse injuries stem from overuse and repetitive stress on the shoulder, which can lead to inflammation and tissue damage in or around the shoulder joint. The easiest way to prevent overuse injuries is by giving your body some much needed rest, but that’s easier said than done if you’re an athlete or you work a really physical job. So if resting the shoulder isn’t always easy, here are some other ways you can work to prevent the joint from overuse injuries:
- Crosstrain – If you’re an athlete that does a lot of throwing or swinging, you can still make strides in your sport by pursuing some activities that are great for your strength and endurance that don’t continue to strain your shoulder. For example, a baseball pitcher shouldn’t throw hard every single day to strengthen their arm. Your shoulder will need rest to heal from the recent trauma, but that doesn’t mean you should just sit on the couch. Pursue some activities that test other muscle groups like your core or your lower body. Yoga, cycling, wall sits or going for a run are all ways to improve athletic performance and give your shoulder a rest while still achieving the benefits of an exercise or crosstraining program.
- Perfect Your Form – If you’re going to be putting a lot of strain on your shoulder, you’ll want to make sure that your movement patterns are efficient. If you’re overreaching, not utilizing your lower body or have less than ideal form in another way, oftentimes the stress on your shoulder joint becomes amplified. Work to tweak your form with the help of a shoulder specialist, physical therapist or athletic trainer.
- Consider Resistance Bands Over Free Weights – It’s great that you want to strengthen your arms and shoulders in your free time, but you’ll want to be smart in this approach as well. Free weights like dumbbells can put too much stress on the shoulder joint, especially if you choose weights that are too heavy or your form is suboptimal. Instead, you can oftentimes achieve similar gains with the help of resistance band exercises that are much less likely to overload your shoulder. Resistance bands give you a lot more control over how much stress is directly placed on your shoulder joint, greatly reducing the likelihood of acute stress overload.
- Nutrition And Hydration – Finally, give your body and your shoulders the nutrients they need to thrive and continue functioning optimally. Work to eat a range of vitamin-packed fruits, vegetables, lean proteins and whole grains, and reach for water instead of sugar-packed energy drinks. This helps your body get the nutrients it needs and makes it easier for oxygen-rich blood to continue circulating to the shoulder area. A healthy diet is important for your shoulder health, especially if you work a demanding job or you’re a high-level athlete.
Remember, overuse injuries are not inevitable for athletes and manual laborers, but you’d be wise to take some proactive steps to reduce your chances of a problem because you are putting more stress than others on your shoulder joint. For prevention or treatment assistance, turn to Dr. Holloway and his team. For more information, or for help managing a specific shoulder condition, reach out to Dr. Holloway’s office today at (865) 410-7887.
