Shoulder injuries are common at the gym, due to overuse or poor form and whatever you want it to be warmed up properly. Shoulder health should be on the priority list, regardless of whether you are training hard or just starting to train. However, this places you in a unique position to minimize that risk and continue benefiting from shoulder training for proper posture without interruptions.
Warm-Up Enough
You have to prepare your shoulders properly before attempting to work out. Do dynamic stretching and mobility exercises to physically prepare the muscles for increased blood flow, as well as increase joint ROM. Use arm circles, shoulder rolls, and resistance band work to warm up muscles around the joint. This will help your body prepare for the movements to come and minimize your risk of getting strained or injured.
However, placing emphasis on maintaining proper form during weightlifting workouts helps to minimize the stress placed on shoulders. If you are doing overhead presses, bench presses, or lateral raises for that matter, come in with correct form instead of more weight. Keep your shoulders stable during this and controlled through the whole range of motion. You don’t want to excessively arch or round your back because this puts stress on the shoulders and leads to injury.
Increase in Intensity Gradually
Progressive overload plays an important role when it comes to strength training, but this increase in intensity must take place slowly. Reaching heavier weights or going for high intensity exercises straight away will put pressure on the shoulder muscles and tendons. Progressively overload the weight, reps or sets as time goes on, and let your muscles and joints adapt to those greater demands. Be mindful of your limits, and do not venture beyond them. If it hurts or you experience discomfort listen to your body and don’t go there!
Add Shoulder-direct Exercises
Besides general workouts such as bench press and rows, add those exercises that target your shoulder joint to strengthen the muscles surrounding the joint. Specific muscle groups like the deltoids, rotator cuff, and scapular stabilizers should be engaged to help stabilize your shoulder joint against injury. Incorporate shoulder external rotations, face pulls, and scapular retractions to counteract muscular imbalances and improve overall shoulder health.
Focus on Recovery
This is an essential component of any fitness routine that gives your muscles and joints a chance to recover, rest, and repair after grueling workouts. Plan rest days so you can provide your shoulders enough time for recovery after workouts. Along with that focus on going well-hydrated, get nutrition and sleep to help you recover. Add foam rolling, stretching and mobility to help relieve tight muscles and loosen them up.
Pay Attention To Your Body
Listening to your body and paying attention to warning signs that an injury could be on the horizon is one of the most effective methods you can utilize when it comes to avoiding injuries. If you are feeling pain, discomfort, or restrictions in movement here — then you need to sort that out urgently. Do not ignore symptoms or push through pain — it can aggravate current injuries and cause long-term damage!! If you are in doubt about the severity of your injury, or how to manage your symptoms, see a registered health care professional.
Taking care to avoid injury when training at the gym is important, not just for the shoulders but for everything; proper technique needs to be practiced and either way, progression should always be gradual while taking care of what you do. With warm-ups, good form, and shoulders specific exercises/ workouts you can prevent shoulder injury and continue seeing results towards your fitness goals. And always, listen to your body and rest when you need to and if needed, seek professional help in order to achieve a healthy shoulder for the long term. If you stay dedicated and embrace a habitual approach to shoulder training, you can maintain efficient workout sessions while mitigating the chances of being sidelined with any shoulder problems.
