How To Prevent And Manage Exercise-related Shoulder Impingement?
Shoulder impingement injuries are among the most common types of injuries in weightlifting. They occur when the muscles and tendons around the shoulder blade are pinched or sandwiched between the upper arm bone and the shoulder blade.
If you're feeling pain, it's important to take a break and seek medical attention. But better than dealing with the injury is preventing it in the first place. Here are some tips to help you avoid shoulder impingement injuries while weightlifting:
Details
1. Focus on posture
Good posture is essential when weightlifting to ensure good form and prevent injury. Maintain a straight back with your shoulders down and chest up.
2. Warm up properly
Before lifting, start with a dynamic warm-up for at least 10 minutes to help prepare the body for exercise. This can include jogging, jumping jacks, or skipping.
3. Strengthen your rotator cuffs
The rotator cuffs are four muscles that attach to the shoulder blade and help stabilize the shoulder joint. Strengthening these muscles can help prevent shoulder impingement injuries.
4. Stretch regularly
Stretching is key to maintaining mobility and avoiding shoulder impingement injuries. Before and after lifting, spend at least five minutes stretching your shoulders and upper body.
5. Modify exercises
If you're struggling with shoulder impingement injuries, modifying your exercises can help. Avoid exercises that cause pain, and work with a trainer or physical therapist to find alternative exercises that work for you.
6. Use proper form
Using proper form is key to avoiding injury while weightlifting. This might include keeping your elbows tucked in close to your sides during shoulder exercises, or making sure your wrists are straight when lifting weights.
7. Don't overdo it
Overtraining can lead to injury. Give your body enough time to rest and recover between workouts, and take a break if you're feeling pain.
8. Improve your technique
If you're new to weightlifting, starting with light weights and focusing on technique can help you build a strong foundation. As you get more comfortable with the movements, gradually increase the weight and intensity of your workouts.
Tips
Here are some additional tips to help you avoid shoulder impingement injuries:
- Work on your shoulder flexibility by doing stretches like the doorway stretch or the across-the-chest stretch.
- Use a foam roller to loosen up tight muscles before and after working out.
- Don't push yourself too hard. Listen to your body and rest when you need to.
- Be patient. Building up strength takes time and consistency.
FAQ
What are some symptoms of shoulder impingement?
Shoulder impingement can cause pain, weakness, and a limited range of motion. You might also feel a grinding or popping sensation when moving your shoulder.
How long does it take for a shoulder impingement injury to heal?
The length of time it takes to heal from a shoulder impingement injury depends on the severity of the injury. Minor injuries can heal in a few weeks, while more severe injuries can take several months.
Is surgery necessary for shoulder impingement?
In many cases, shoulder impingement can be treated with rest, physical therapy, and modified exercise. However, in severe cases, surgery may be needed to treat the injury.
By following these tips and taking care to listen to your body, you can help ensure that you stay safe and injury-free while weightlifting.
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