It’s summertime in Minnesota, and because the warm weather isn’t here to stay for long, many people take advantage of this time and partake in seasonal sports or finish some home projects now that the weather is nicer. Because we tend to be more active during the summer, there’s a greater likelihood that this activity leads to shoulder discomfort or an outright injury. In today’s blog, we share some tips for preventing and treating shoulder injuries and their causes.
Preventing Summer Shoulder Injuries
We understand that you’re probably excited about some of the activities the summer season offers, but you need to be smart about how you approach it, especially if you have a history of shoulder problems or your shoulders have experienced some natural degeneration as a result of aging. Here’s what you’ll want to keep in mind:
- Ease Into It – You may be excited to get back on the golf course this summer, but don’t try to golf 27 holes the first day out. Ease your shoulders back into this physical activity before you try to make it an all day activity. Head to the golf range and hit a bucket of balls or start with the back nine and see how your shoulder feels the next day. Don’t overload your shoulders out of the gates. This goes for any physical activity, not just golf.
- Strengthen Them – Activities like pickleball or taking the canoe out on the lake can be great ways to strengthen your shoulder muscles, but you also want to specifically target these areas with strengthening exercises when you’re not doing these activities. The stronger your shoulders and supportive muscles are, the better they’ll be able to handle the stress you’re throwing at them during leisurely activities. Get in the habit of targeting your shoulders with a specific exercise routine you perform a couple times a week this summer.
- Warm Up – It’s very important to take a couple minutes to warm up your muscles prior to activity. Whether that’s weeding the garden or cleaning out the gutters, take a couple minutes beforehand to help your shoulders transition from an inactive to an active state. If you don’t help your muscles prepare for activity, you’re at a higher likelihood of suffering a strain or sprain from overstress. Just a couple minutes of stretching can go a long way for preventing potential shoulder injuries.
- Use Correct Form – Having the right posture and form when using your shoulder can also help to prevent shoulder problems from arising. Use tandem lifts when picking up and moving heavy objects, or work with a physical therapist or shoulder specialist to improve your swing or throwing motion so that you’re not putting excessive strain on the shoulder joint. Be mindful of your shoulder positioning during activities this summer.
- Vary Your Activities – It’s also good practice to vary your summer activities a bit so that different structures can be challenged and strengthened instead of always stressing the same muscle groups. Instead of golfing every day or kayaking the lake each morning, vary your activities a little so that certain areas can have a break from stress. Activity is better than inactivity, but too much of the same activity can cause its own set of problems for your shoulder joint.
Treating Shoulder Problems
If prevention techniques fail and you need to move into the treatment phase, it’s imperative that you remain proactive in your approach. Ignoring a problem or trying to grit your teeth and continue with summer activities will only make the problem worse, which will make it harder to treat effectively.
At the first sign of a problem, it’s in your best interest to start actively treating the problem with some conservative techniques. Over-the-counter anti-inflammatory medications, rest, physical therapy and gentle stretching can all help mild to moderate shoulder injuries heal. For more severe problems or for injuries that aren’t responding as you had hoped to conservative care, reach out to a specialist like Dr. Holloway. He can help pinpoint your underlying issue and set you up with a personalized treatment plan to get you back to all your favorite summertime activities.
For more information, or to talk to Dr. Holloway about your new or existing shoulder pain, give his office a call today at (865) 410-7887.
