A shoulder injury can be painful for many reasons. It might affect the tendons, ligaments, or muscles around the shoulder. Inflammation and swelling can add to the discomfort, along with reduced range of motion or instability in the joint. Sometimes, the pain comes from a more serious problem, like a torn rotator cuff or a dislocated shoulder.
Many people experience shoulder pain from regular physical activities, especially weightlifting and resistance training. The shoulder is a complex joint that helps with various movements, making it prone to injury.
Let’s look at some causes of shoulder pain from exercise and discuss how to prevent and manage it.
Common Causes of Shoulder Pain
There are several common causes of shoulder pain from working out, including:
Overuse injuries
Repetitive movements, such as those involved in weightlifting, can lead to shoulder overuse injuries. These injuries occur when the shoulder tendons, muscles, or ligaments are strained or damaged from excessive use. Over time, this can cause pain and discomfort.
Poor technique
Using poor technique when performing exercises can put unnecessary strain on the shoulder and lead to pain. This is particularly common with exercises that involve pressing or pulling movements, such as bench presses or rows.
Imbalances
Developing imbalances in the shoulder muscles can lead to pain and injury. For example, if the chest muscles are much stronger than the muscles in the back of the shoulder, it can cause the shoulder to become unstable and increase the risk of injury.
Preventing Shoulder Pain
Following simple guidelines is important to prevent shoulder pain from working out. There are several steps you can take to prevent injuries at the gym:
Use proper technique
Always make sure to use proper technique when performing exercises that involve the shoulders. This means keeping the shoulders in a neutral position, avoiding an excessive range of motion, and using a slow and controlled movement. If you are unsure of the proper technique, consider working with a personal trainer or exercise professional who can teach you the correct form.
Warm up
Always warm up before working out to prepare your muscles and joints for the activity. This can help to reduce the risk of injury and make your workouts more effective. A simple warm-up routine might include some light cardio, such as jogging or cycling, followed by some dynamic stretching of the shoulder muscles.
Vary your workouts
Avoid repeatedly doing the same exercises and movements, which can lead to overuse injuries. Instead, vary your workouts and incorporate various exercises to challenge the muscles differently. This can help to prevent imbalances and keep your workouts exciting and effective.
Listen to your body
Take regular breaks and listen to your body’s signals to avoid pushing yourself too hard.
Fuel your body properly
Stay hydrated and eat a balanced diet to support overall health and fitness.
Start light and work your way up
Start with light weights and gradually increase the intensity of your workouts to prevent overexertion and potential injuries.
Use safety equipment
Use appropriate equipment, such as gloves, wraps, and knee or elbow pads, when necessary.
Give your muscles time to recuperate
Avoid working out on tired or sore muscles to prevent further injury.
Consult an expert
Consult a personal trainer or fitness professional for guidance and advice on performing exercises properly and avoiding common mistakes. You should also seek advice from a chiropractor expert.
How to Heal Shoulder Pain Caused By Working Out
Shoulder pain is a common problem, especially for people who lift weights. Here are some simple ways to feel better.
First, give your shoulder a rest and stop doing things that hurt it. Put ice on your shoulder for 15-20 minutes a few times a day to help with swelling.
You can also take medicine like ibuprofen to help with pain. Using a warm heating pad or taking warm showers can relax your muscles. Doing gentle stretches can keep your shoulder from getting stiff.
If you have tight spots in your shoulder, try using a foam roller or a massage ball to help. A physical therapist can teach you safe exercises to help you heal. Avoid lifting heavy things until your shoulder feels better. Swimming or riding a bike can be good exercises while you recover.
Strengthening your shoulder with special exercises can help keep it strong and prevent future pain. If your shoulder pain keeps coming back or you can’t move your arm well, see a doctor.
Shoulder pain happens to many active kids. You can lower your chances of getting hurt by using the right form when you exercise and warming up first. If pain happens, focus on resting, icing, and gentle exercises to help you feel better.
