Tips to Prevent Shoulder Injuries

Preventing shoulder injuries is crucial for maintaining overall upper body function and mobility. Here are some general tips from the physical therapy team at Physical Therapy Partners in Cary to help avoid shoulder injuries before they happen!

• Maintain Proper Posture: Practice good posture to reduce strain on your shoulders. Sit and stand with your shoulders relaxed, and avoid slouching or rounding your shoulders forward.
• Strengthen Shoulder Muscles: Perform exercises that target the muscles around the shoulder joint, including the rotator cuff muscles and the muscles of the upper back. Strengthening these muscles can help stabilize the shoulder and reduce the risk of injury.
• Warm-Up Before Physical Activity: Always warm up your shoulders before engaging in physical activities that involve overhead movements or repetitive arm motions. Gentle shoulder stretches and range of motion exercises can help prepare the muscles and joints for activity.
• Use Proper Lifting Techniques: When lifting heavy objects, use proper lifting techniques to avoid putting excessive strain on your shoulders. Bend your knees, keep your back straight, and lift with your legs rather than your shoulders.
• Avoid Overuse: Be mindful of repetitive activities that can strain the shoulder joint, such as overhead throwing motions or repetitive lifting. Take breaks, vary your activities, and avoid overdoing it to prevent overuse injuries.
• Progress Gradually: If you’re starting a new exercise program or increasing the intensity of your workouts, progress gradually to give your shoulders time to adapt to the increased demands. Avoid sudden increases in intensity or volume that can lead to overuse injuries.
• Maintain Flexibility: Incorporate stretching exercises into your routine to maintain flexibility in the muscles and tendons surrounding the shoulder joint. Focus on stretches that target the chest, shoulders, and upper back to improve shoulder mobility and prevent stiffness.
• Listen to Your Body: Pay attention to any signs of discomfort or pain in your shoulders, and don’t ignore them. If you experience persistent shoulder pain or discomfort, consult with a physical therapist or healthcare professional for evaluation and guidance.

By incorporating these tips for our PT team into your routine, you can help prevent shoulder injuries and maintain optimal shoulder health and function. If you have any existing shoulder issues or concerns, consult with our physical therapist team for personalized guidance and treatment recommendations that fit your body.