5 Tips for Shoulder Pain prevention

The shoulder joint particular biology. Generally, shoulder disorders result at the lower front of the shoulder. The shoulder bones are the socket of the shoulder blade (scapula) and the ball at the top end of the arm bone (humerus). The shoulder blade’s socket is quite shallow, but a cartilage rim or lip of it makes it deeper. The joint is maintained on all sides by ligaments named the joint capsule, and the all thing is covered by the rotator cuff. There are four tendons of which rotator cuff is made of. These four tendons are attached to muscles that start on the scapula and end on the upper humerus.

They strengthen the shoulder joint from above, in front, and in the back, which makes the lowest location in the rotator cuff in the lower front.

Tips for Shoulder Pain prevention

1. Rest-  

While doing certain physical activities such as while throwing a ball or while swimming if you are observing any shoulder pain, then you should stop that activity for certain time interval and find any other alternative exercise, say riding a stationary bike. This will give your shoulder enough time to rest and heal while maintaining your cardiovascular fitness.

2. Warm up- 

To exercise cold muscles is never a good idea. Before doing any harsh physical activity, like practising your volleyball serve, or playing tennis, warm up your body for a short duration mid-exercise. For example, start walking a few minutes and gradually build up to a jog. This will raise your heart rate and body temperature and then a synovial fluid (lubricant) would be activated in your joints. In simpler meaning, a mild warm-up makes your body capable of the intense workout that follows.

Also Read: What is a Frozen Shoulder?

3. Cross-training- 

In some sports, there are certain repetitive, overhead movements which are strenuous for the shoulder. So you can think about some cross-training exercises too. For instance, if you are a swimmer, then you should alternate your swimming workouts with any other kind of exercise like running or cycling workout to reduce the stress on your shoulder, while still being physically fit.

4. Improve shoulder strength- 

Increasing the strength of your shoulder muscles can help in providing good support and stabilization to your shoulder joint. It will also help in preventing painful injuries like shoulder deformity, which happens when the shoulder boll comes out of its socket.

5. Raise up endurance- 

It would be good if you try to increase your endurance over time. If it has been a long time, few weeks or months since you have played tennis, then consider playing it for a short period of time- 20 minutes would be a good start- and gradually build up to a longer period of playing time. Do not even try to do too much too soon, especially when your body is not used to it.

Before starting any activity, listen to your body first and be enthusiastic. You may also need to make some adjustments to work out to prevent any further problem. Also consult your doctor, even if you think you have got a minor injury.

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