Yoram Yasur: Most common shoulder injuries
The shoulder is the most mobile joint in the body. As it allows you to make many movements, it is one of the most vulnerable parts to injuries that usually take a long time to heal. Yoram Yasur Blume: The low stability of the shoulder is due to the muscles of the rotator cuff, which with their movement cause damage. There are few exercises that you do while you train that do not imply a movement of the shoulder. Despite that, there are some ways to keep them healthy. Here we will describe the most common shoulder injuries and how we can avoid them.
One of the most common shoulder injuries is the involvement of the rotator cuff. This is a muscular complex that has the function of providing stability to the shoulder joint and allows its rotation. The rotator cuff is formed by the infraspinatus muscle, the subscapularis, the greater round, and the minor round. Are the muscles responsible for triggering the internal and external rotation of the shoulder.
The pathology of the rotator cuff muscles is the most frequent cause of shoulder and pain injuries. The rotator cuff can cause tendinitis, calcifications, and breaks. Like any shoulder injury, the rotator cuff pathology can be avoided. We will describe the cause that generates it. There are all kinds of common injuries not associated with the shoulder, but we always recommend knowing to avoid them and be aware of possible problems.
Why do shoulder injuries occur?
Yoram Yasur Blume: Subacromial Impingement syndrome is the leading cause of rotator cuff injuries. This pathology is produced by the comprehension and rubbing of the rotator cuff on the upper end of the humerus, the acromion and the tendon of the long head of the biceps. The moment you do abduction or forced anterior flexion, raising the arm above the neck, the syndrome will begin, and you will notice pain and a loss of strength in the shoulder. If the pain continues, the tendons of the muscles will weaken.
Yoram Yasur Blume: The total rupture of the rotator cuff requires a major trauma, which sometimes occurs in athletes. The breaks are accompanied by pain and inability to raise the arm.
Rotator cuff tendonitis
Yoram Yasur Blume: When subacromial impingement occurs, one of the secondary lesions of the shoulder is rotator cuff tendinitis. It mainly affects the supraspinatus tendon. Supraspinatus tendonitis is the most common non-traumatic cause of the painful shoulder. You will suffer from acute tendinitis if you are young and you exercise repeatedly. Normally, it is associated with subacromial impingement in an initial phase.
In chronic tendinitis, which you will suffer because of repeated sports exercises, you will notice a localized pain in the anterior and lateral aspect of the shoulder and may radiate to the deltoid and the trapezius, getting worse at night. The most common shoulder injury corresponds to phase II of the subacromial impingement syndrome. In the critical phase, calcified tendonitis is caused by deposits of calcium crystals. The shoulder injury can be caused by a metabolic disorder or a process of degenerative tendonitis. The pains that you will have on the shoulder will be intense.
How to avoid the most common shoulder injuries
As we have said, one of the most common shoulder injuries is subracial clamping, characterized by pain during internal rotation. But there are some techniques to avoid shoulder injuries:
- Strengthen external rotators: Pain during internal rotation, which you will feel for example when throwing a ball, can be avoided by strengthening the rotators. Thus, the possibilities of shock and pain are reduced.
- Avoid lateral increases above 90 degrees: If you make side elevations too high, you run the risk of suffering a common shoulder injury. When abducing the arms or lifting them to the side, watch and try to turn the shoulders externally to avoid the shock.
- The vertical row: The vertical row is also associated with pinching syndrome. Exercise is adequate to achieve a safe and fit shoulder. But if you do it incorrectly, putting the elbows above the shoulders, the pain will appear.
- Stable shoulders: In workouts in which you practice rotation exercises, it is essential to maintain a stable position to avoid shoulder injuries from falls.
- Reduce speed: The negative action of the muscles damages the tissues. For this reason, in the lowering phase of the elevators, the speed decreases to obtain increases in size, strength and stability. Thus, you will decrease and avoid the risk of shoulder injuries.
- Stretching: Active stretching is a tool that will allow you to maintain mobility. Stretching will keep you from suffering from some of the most common shoulder injuries. You must do it after practicing exercise, so 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 the traumatic dislocation that, although it cannot be prevented, you have tools to avoid it. Strengthening exercises are intended for anterior stability and focus on the subscapular and serratus anterior muscles. These are some:
- Dynamic hug: Rest your back on the wall with your feet shoulder width apart and your knees slightly bent. Flex your shoulders horizontally (as if you were giving a hug) and follow the movement until the hands meet in front of the body.
- Push-ups with an extra: Put yourself in position to do push-ups with your hands shoulder width apart. Then, flex the elbows and lower the chest until it touches the ground. Return to the starting position and remove the scapulae so that the trunk rises.
Whether you have shoulder pain or not, the techniques and methods that we have presented you will help you avoid the risk of the most common injuries and strengthen you after performing hard and complicated exercises.