Stop It Before It Starts
Simple Tips to Prevent Shoulder Pain
November 2024 Newsletter
If you’ve ever suffered a shoulder injury, then you know how debilitating it can be. Not only are you experiencing persistent pain, but most shoulder injuries also restrict the range of motion in the joint, making day-to-day tasks — from grabbing a cup off the high shelf to brushing your hair — feel nearly impossible.
At SMART Sports, our team of physical therapists will work with you to identify and resolve the underlying causes of your shoulder pain. We offer acute pain relief and can guide you through a complete shoulder rehabilitation regardless of whether or not you require surgery — and often, you can resolve a shoulder injury with physical therapy alone!
But that process can take a while, and we want to help you avoid shoulder injuries, too. While we do incorporate injury prevention information into our rehab programs, it’s never a bad time to start incorporating small changes into your routine that can help prevent shoulder pain.
If you’d like to learn more about how we help prevent and alleviate shoulder pain, call us to schedule an appointment today!
What Causes Shoulder Pain and Injury, Anyway?
Your shoulder is an incredibly complex ball-and-socket joint with several moving parts, including:
- Three separate bones: the humerus (arm bone), scapula (shoulder blade), and clavicle (collarbone)
- Cartilage that wraps and protects these bones from rubbing against each other
- Three main ligaments that connect your shoulder’s bones
- A collection of muscles and tendons known as the rotator cuff that wrap and support the shoulder joint
- Bursae: small fluid-filled sacs that protect your tendons
Damaging any of these structures can lead to shoulder pain, weakness, and immobility. Some people injure their shoulders through sudden, acute injuries, especially if they’re active — a hard fall on the football field could tear your rotator cuff or dislocate the arm bone out of your shoulder socket.
However, many shoulder injuries are actually overuse injuries, meaning the pain and immobility symptoms occur due to repeated micro-injuries in your shoulder’s tissue. Often, sports-related shoulder injuries are actually due to overuse, as repeated overhead motions (such as throwing a ball or certain swimming strokes) put stress on the shoulder joint, leading to symptoms.
Using improper form can also contribute to overuse injuries, as can having improper posture — a weak upper back strains your shoulder muscles, making them do more work than needed.
Preventing shoulder pain is really about preventing these overuse injuries. By making small changes, you can keep your shoulders strong, healthy, and pain-free!
Five Ways You Can Help Prevent Shoulder Pain
1. Strengthen your upper body
Strong upper back and shoulder muscles are better able to provide the shoulder joint with the support and stability it needs, meaning you’ll be less likely to suffer an injury. Not sure how to get started? Our PTs can walk you through some appropriate exercises.
2. Keep your mobility
We can show you simple range of motion exercises that will get the blood flowing to your joints, keeping them healthy. Reaching overhead, across your body, or behind your back are all basic stretches that can do wonders — just make sure you never force a movement!
3. Don’t forget to warm up first
Many popular recreational activities put you at risk for a shoulder injury, including swimming, pickleball, and tennis. It’s crucial that you warm up your shoulder before you dive in. Try some quick cardio paired with active shoulder stretches (like arm circles).
4. Maintain proper posture
Proper posture isn’t about standing up straight all the time; it’s about maintaining postural awareness and keeping your spine in alignment no matter what you’re doing. And if you have a sedentary job, move around regularly. Both habits will help keep your upper back and shoulder strong.
5. Pay attention to ergonomics
If your workspace isn’t shoulder-friendly, you might wind up with an overuse injury. Simple changes — like adjusting the height of your computer monitor or maintaining good posture when using hand tools — will reduce repetitive stress and lower your chances of developing shoulder pain.
Need A Little Help? We’ve Got You
Our physical therapists can help you prevent shoulder injuries as easily as we can treat them! Whether you’re looking for a shoulder stretch and strengthen routine, postural corrections, or some simple ergonomic adjustments, we’re for you.
Contact us today to get started!
Our Patients Get Great Results
“I have been a patient of Smart Sports Medicine for around 25 years. Dr. Ross has been incredibly helpful and knowledgeable on a variety of issues. He takes the time to explain things and is open to listening to your concerns. Highly recommend Smart Sports Medicine.“
– Ted C.
Home Exercise
Shoulder External Rotation Stretch
Start by standing up straight holding one end of a towel on the side you want to stretch. Sling the towel over your shoulder so that your elbow is above your head and your upper arm is by your ear. Grab the bottom end of the towel with your other hand and gently pull down and back allowing your working shoulder to rotate back slightly. Hold for 30 seconds.
This exercise is designed for pain prevention, call your therapist if you are experiencing any pain!
Ergonomic tips for good shoulder health
Whether you work in an office or at a construction site, your job might contribute to your shoulder pain. Simple ergonomic adjustments can help minimize your risk of a shoulder injury.
If You Have an Office Job…
• Adjust the height of your desk and chair to ensure your elbows are bent at a 90-degree angle.
• Make sure your mouse is close enough to your keyboard that you don’t overreach to use it.
• Adjust your monitor so the top is at or slightly below eye level.
• Take frequent breaks throughout the day to get up, move around, and stretch.
If You Have a Manual Job…
• Avoid reaching far over your shoulder. Instead, use positioning devices (like a forklift) to bring the items right in front of you.
• Avoid repeatedly lifting items above your shoulder whenever possible, and remember to keep what you’re lifting close to your body.
• Take regular breaks, especially if you’re performing repetitive movements.
• Always warm up before starting your day!
Call SMART Sports for Customized Tips
Want more personalized ergonomic advice from our team of physical therapists?
Contact us to schedule an appointment today!
Feel Better by Eating Better!
Sweet & Sour Cauliflower
Easy and healthy Baked Sweet & Sour Cauliflower is a delicious twist on classic sweet & sour chicken or pork and it’s baked instead of fried. You won’t miss meat in this lightened up classic!
Directions:
Preheat oven to 425 degrees. Toss cauliflower and oil in a ziplock bag. Add corn starch and toss to coat again. Transfer cauliflower to a greased baking sheet. Bake for 15-20 min until cauliflower starts to brown on the bottom. Switch oven to broil and cook on high for 3-4 minutes just until tops start to brown. Combine sugar, vinegar, soy sauce, garlic powder, onion salt, and ketchup in a medium sauce pan. Stir and bring to a boil. Whisk together corn starch and cold water in a small bowl until dissolved. Add to pan and stir until thickened, then reduce to low heat. Combine roasted cauliflower and sauce. Serve with steamed rice and top with sliced green onions.
Recipe: www.lecremedelacrumb.com/baked-sweet-sour-cauliflower
Ingredients
- 5-6 cups cauliflower florets
- 3 tbsp vegetable oil
- 1/3 cup corn starch
- 3-4 cups steamed rice, for serving
- Thinly sliced green onions for garnish
- 3/4 cup sugar
- 2 tbsp soy sauce
- 1/2 cup apple cider vinegar
- 1 tsp garlic powder
- 1/2 tsp onion salt
- 1/4 cup ketchup
- 1 tbsp cornstarch
- 2 tbsp cold water
Meet Dr. Ross
Dr. Vincent (Skip) J. Ross
Board Certified Sports Medicine & Family Medicine Doctor
8 Great Reasons to Join Our 24-Hour Gym
Divided into four specialized areas, our 24-hour gym makes it easy to pursue your goals at a pace, intensity level, and time of day that’s right for you.
Whether you’re looking to amp up your powerlifting routine, get in a full-body workout, enjoy a low-impact run, or give group fitness classes a try… we’d be thrilled to welcome you into the SMART Sports family!
Your membership at SMART Sports gives you access to:
- 24-hour main gym
- Heavy lifting room
- Core/stretching area
- 90° Saltwater pool
- Free fitness classes
- Infrared sauna (business hours only)
- Access to personal training
- Retail area with energy and pre-workout drinks, protein bars, cookies, shakes and vitamins
Let’s Get You Better ASAP!
Don’t let pain dictate your life. Take the first step towards reclaiming your mobility and well-being with our expert support. Start your journey to a healthier you today.
