Shoulder injuries due to weight training are not uncommon. The shoulder joint is joined together with a series of muscles and tendons to allow for a wide range of movement. If you've been to the gym lately, you may have seen people using machines or doing exercises that can potentially be bad for the shoulders. Working out your shoulders doesn't have to risky. There are ways to avoid shoulder injuries without having to give up working out your shoulders.
Common causes of shoulder injuries:
Some shoulder injuries come from overuse and poor positioning. Exercises and machines that involve working the shoulders (deltoids), the back (latissimus dorsi or lats), and chest (pectorals) put extra pressure on the shoulder joint. Certain exercises or positions can aggravate or stress the shoulder even further. These exercises include wide-grip lat pull-downs where the bar is pulled behind the neck, shoulder or deltoid flys that extend the arms behind the back and shoulder presses behind the neck. Other exercises that may aggravate a shoulder that has already been injured include upright rows and dumbbell bench presses. Some people are more prone to injuries due to differences in genetics.
Symptoms of shoulder trouble:
You may first notice that you have a shoulder problem while you are working out your upper body. It may start out as a slight pinch or dull ache that only happens once in a while. You may also feel pain when you move your arms behind your back. Without proper attention, the pain may become more frequent. Your shoulders may also hurt when you lay on your side. Swelling around the shoulder is a sign of something that could be potentially serious and may require a doctor's attention.
Preventing shoulder issues while weight training:
One of the things that you can do to reduce or prevent a shoulder injury is to listen to your body. Immediately stop any exercise that feels unnatural or puts extra pressure on the shoulder joint. Be sure you are doing upper body exercises properly with the proper posture. You can hire a personal trainer to teach you proper positioning. Immediately stop doing exercises that cause pain or severe discomfort. Exercising and strengthening the rotator cuff can also help reduce the risk of shoulder injury.
If you do weight training and are experiencing shoulder problems, stop exercising the area and see an orthopedic surgeon or sports medicine doctor. Early intervention can be the difference between a small amount of pain or a permanent injury.
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