Content of the Article
The shoulder is the most mobile joint in the body. As it allows you to do a lot of movements, it is one of the most fragile parts to injuries that usually take a long time to heal. The poor stability of the shoulder is due to the rotator cuff muscles, which with their movement cause the damage. Actually, there are few exercises you do while training that do not involve a shoulder movement. Despite that, there are some ways to hold them healthy. Here we will describe the most common shoulder injuries and how we can prevent them.
Most common shoulder injuries
One of the most common shoulder injuries is rotator cuff involvement. This is a muscular complex that has the function of providing stability to the shoulder joint and leaves its rotation. The rotator cuff is made up of the infra-spinous muscle, the subscapular muscle, the major round and the minor round. These are the muscles responsible for activating the internal and external rotation of the shoulder.
The nosology of the rotator cuff muscles is the most common cause of shoulder injuries and pain. The rotator cuff can cause tendinitis, calcifications and ruptures. Like any shoulder injury, rotator cuff nosology can be avoided. We will describe the cause of this. There are all kinds of common injuries not associated with the shoulder, but always and in all circumstances we advise you to know to avoid them and be prepared for possible inconveniences.
Why do shoulder injuries occur?
Subacromial impingement syndrome is the leading cause of rotator cuff injuries. This nosology is generated by the understanding and rubbing of the rotator cuff over the upper end of the humerus, the acromion and the long head ligament of the biceps. As soon as you abduct or forcefully flex your arm above your neck, you will start the syndrome and you will notice pain and a loss of strength in your shoulder. If the pain continues, the ligaments in your muscles will wear out.
A complete rupture of the rotator cuff requires essential trauma, which sometimes occurs in athletes. Breakdowns are accompanied by pain and an inability to raise the arm.
Rotator cuff tendonitis
When subacrominal impingement occurs, one of the secondary injuries to the shoulder is rotator cuff tendinitis. It mainly affects the supraspinatus ligament. Supraspinatus tendinitis is the most common non-traumatic cause of painful shoulder pain.
Acute tendinitis will occur if you are young and exercise repeatedly. It is usually associated with subacromial clamping in the first phase.
In chronic tendonitis, which you will suffer as a result of repeated sports exercises, you will notice localized pain in the anterior and lateral face of the shoulder and may radiate to the deltoid and trapezius, worsening at night. The most common shoulder injury is phase II subacromial impingement syndrome.
In the critical phase, calcified tendonitis is caused by calcium crystal deposits. The shoulder injury may be caused by a metabolic disorder or a process of degenerative tendinitis. The pains you're going to have in your shoulder are going to be intense.
How to avoid the most common shoulder injuries
As mentioned above, one of the most common shoulder injuries is subarachnoid impingement, characterized by pain along the internal rotation. But there are some techniques to avoid shoulder injuries
1. Strengthen external rotators
The pain along the internal rotation, which you will feel by setting an example by throwing a ball, can be avoided by strengthening the rotators. This reduces the chances of shock and pain.
2. Avoids lateral increases above ninety degrees
If you do side lifts that are too high, you are in danger of suffering a common shoulder injury. When abducting the arms or lifting them face up on one side, observe and try to turn the shoulders externally to avoid the shock.
3. The vertical row
The vertical row is also associated with impingement syndrome. Exercise is convenient for a safe and fit shoulder. But if you do it incorrectly, putting your elbows over your shoulders, the pain will appear.
4. Stable shoulders
In training sessions where you practice rotating exercises, it is essential to maintain a stable situation to avoid shoulder injuries from falls.
5. Slow down the speed
The negative action of the muscles damages the tissues. This is why, in the lowering phase of the elevators, it reduces speed to achieve increases in size, strength and stability. This will reduce and prevent the risk of shoulder injury.
Active stretching is a tool that will allow you to sustain mobility. Stretching will prevent you from suffering certain common shoulder injuries. You should do this after exercising so that you do not lose mobility and your body remains flexible and aligned.
Exercises to avoid shoulder injuries
One of the most common shoulder injuries is a traumatic dislocation, which, while not preventable, you have the tools to avoid. The strengthening exercises are designed for the preceding stability and focus on the subscapular muscles and the preceding serrate. These are just a few of them:
- Dynamic embrace. Rest your back on the wall with your feet shoulder width apart and your knees slightly bent. Bend your shoulders horizontally (as if giving a hug) and continue the movement until your hands meet in front of your body.
- Push ups with a bonus. Put yourself in a position to do push-ups with your hands shoulder width apart. Then bend your elbows and lower your chest until it touches the ground. Return to the initial situation and remove the scapules so that the trunk can be lifted up.
Whether or not you have shoulder pain, the techniques and methods we have presented will help you avoid the danger of the most common injuries and strengthen you after hard and difficult exercises.