Shoulder injuries can be both painful and limiting, but understanding how to prevent shoulder injuries can significantly reduce your risk. Every year, shoulder injuries account for approximately 4.5 million doctor visits in the U.S. alone. Fortunately, Foundation Therapy offers methods to effectively strengthen the shoulder muscles and prevent injuries before they happen.
What is a Shoulder Injury? Exploring Symptoms and Causes
A shoulder injury occurs when the muscles, ligaments, or tendons surrounding the shoulder joint are damaged. The shoulder joint is a ball-and-socket structure that relies on the muscles and tendons for support, making it susceptible to strain and overuse.
Common Symptoms of a Shoulder Injury
- Sharp or aching pain in the shoulder or upper arm
- Limited range of motion
- Weakness when lifting objects
- Swelling or stiffness around the joint
Causes of Shoulder Injuries
Overuse and Repetitive Movements
- Many shoulder injuries result from overuse, especially in people who perform repetitive tasks with their arms. Athletes, especially swimmers, tennis players, and pitchers, are susceptible to overuse injuries like rotator cuff tears and shoulder impingement. Even office workers who perform repetitive tasks like typing or lifting can develop similar injuries over time.
Poor Posture
- Poor posture, particularly rounded shoulders, and a forward-tilted neck, is a common cause of shoulder injuries, especially for people who spend long hours sitting at a desk. This posture places undue strain on the muscles that stabilize the shoulder and can lead to muscle imbalances.
Acute Trauma
- Shoulder injuries can occur suddenly due to a fall, car accident, or sports-related collision. Trauma can cause dislocations, fractures, or labral tears. The shoulder joint is inherently unstable, making it more vulnerable to dislocation.
Aging and Degeneration
- As people age, the tissues in the shoulder joint naturally wear down, making the joint more susceptible to injury. Rotator cuff tears are prevalent in older adults, as the tendons weaken over time. Degenerative conditions such as osteoarthritis can also lead to shoulder pain and stiffness.
Improper Lifting Techniques
- At the gym or during everyday tasks, improper lifting can easily lead to shoulder injuries. Lifting heavy objects with poor form places excess strain on the shoulder muscles and tendons, increasing the risk of tears or sprains.
Physical Therapy For Shoulder Injury Prevention
Physical therapy plays a crucial role in understanding how to prevent shoulder injuries by focusing on strengthening the muscles that support the shoulder joint. With targeted exercises, manual therapy, and posture correction, therapists work to enhance your shoulder’s function and prevent future injuries.
What to Expect from Physical Therapy
Evaluation
Your first session will begin with a comprehensive assessment. The physical therapist will evaluate your shoulder’s range of motion, strength, and joint function. The goal is to understand the root causes of your weakness or discomfort if you are already experiencing pain so the treatment is tailored to your needs.
Customized Exercise Program
Once the assessment is complete, your physical therapist will create a personalized exercise plan to strengthen the muscles supporting your shoulder, such as the rotator cuff and scapular muscles. These exercises may include resistance training, isometric exercises, and functional movements that target shoulder stability and endurance. Strengthening these muscles helps protect the shoulder from future injuries by ensuring the joint is well-supported during both daily activities and strenuous exercises.
Stretching and Mobility
Tight or shortened muscles are a common cause of shoulder pain and injuries. Your therapist will guide you through specific stretches that improve flexibility in the shoulder joint and surrounding muscles. Stretching helps to release muscle and tendon tension, enhancing mobility and reducing the risk of strain during activities.
Manual Therapy
Hands-on techniques, such as joint mobilization, soft tissue massage, and myofascial release, are often used in physical therapy to alleviate pain, reduce inflammation, and improve range of motion. These manual therapy methods are particularly beneficial for addressing stiffness in the shoulder joint and restoring joint mechanics.
Education
One of the main components of physical therapy is patient education. You’ll receive guidance on proper lifting techniques, posture corrections, and ergonomics to prevent future injuries.
Take the First Step Toward Shoulder Health
Don’t wait until an injury limits your daily activities—start taking preventative steps today. If you’re experiencing any shoulder discomfort or want to strengthen your shoulder to avoid injury, call our team at Foundation Therapy in Bridgeport to learn how to prevent shoulder injuries and see if this treatment is for you.