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Reducing Shoulder Pain from Gymming

Posted by bmjtherapy in Health on February 6th, 2018

Over the past decade, the popularity of the gyms has soared, with many seeking to carve out their dream body builds or simply improve fitness. Furthermore, regular exercise has proven to reduce anxiety and stress, thus providing a boost to individuals with a highly hectic lifestyle. Unfortunately, exercises are not free from risk, with some gym-goers sustaining musculoskeletal injuries.

One of the most common injury-susceptible areas of our bodies is our shoulders. Consequently, we suffer intense pain during even the simplest of activities such as sleeping or writing. Once such injuries are sustained, Sports Injury Physiotherapy is required to help restore mobility. Since prevention is better than cure, you should take precautions to limit your risks of an injury.

In this article, we list several tips to prevent shoulder injuries.

Remain Disciplined Over your Form

Most gym-goers are cautious over the amount of weight which they carry during their reps. While lifting too much weight does contribute to the risk of injury, poor body form and posture are bigger culprits of shoulder injuries. In fact, doing more reps with poor form is less effective than doing fewer reps with good form.

Reducing the Risk of Rotator Cuff Injuries

The rotator cuff is made out of four muscles and tendons (supraspinatus, infraspinatus, teres minor, & subscapularis) that stabilise the shoulder joint. It serves to keep the ball of the arm in the shoulder socket.

Exercises that involve the high-five position have been identified as primary reasons for rotator cuff injuries. Such exercises reduce the stability of the joints, leading to a risk of impingement. Since impingement causes chronic pain, such exercises should be avoided.

Strengthen your Lower Traps

As mentioned earlier, the stability of your shoulder joint is a key factor in preventing a rotator cuff injury. To support this stability, your lower trap muscles should be strengthening on a regular basis. Fortunately, this can be done in your in-between reps breaks as it simply requires you to pull your shoulder blades down and together.

Avoid Sleeping on Your Sore Side

When your shoulder is feeling sore, avoid leaning on weight on it. When you sleep on your sore side, blood flow to the shoulder is reduced, hence fewer nutrients reach it. Recovery from the soreness is slowed down while you exposed yourself to increased risk of more serious injuries should you continue to gym.

In fact, cutting off blood flow to a particular shoulder on a consistent basis is a bad idea even when you are not feeling sore. The lack of blood flow makes that particular shoulder joint more prone to injury.

Professional Physiotherapy

If pain continues to persist, you should not proceed with weight lifting as the risk of a major injury such as a torn rotator cuff exists. At this point, professional Physiotherapy for Shoulder Pain should be engaged to determine the root cause and correct it before the injury gets worse.


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