Shoulder Injuries and Prevention Strategies

Shoulder injuries are becoming some of the most prevalent injuries not only in adults, but in kids as well.  Too many kids are throwing too much too early.  Baseball, basketball, discus, and shot put are among the activities with the highest rates of shoulder injuries.  The slightest shoulder pain can turn into a very serious injury if left untreated. 

The rotator cuff is made up of four muscles that stabilize the shoulder joint.  A strong twisting motion can cause one of these muscles to tear. 

The labrum is a ring of cartilage that surrounds the joint.  It can also tear with a strong contraction of the biceps. 

Shoulder instability occurs when the ligaments securing the shoulder joint stretch from overuse or even poor posture, and cause unsteadiness while throwing. 

Tendonitis in the shoulder is another overuse dysfunction.  This occurs gradually, starting with a small pain when lifting the arm. 

All of these injuries listed can be prevented.  Everyone is susceptible to shoulder injuries.  The proper order to train your body is range of motion, stability, strength, and then sports specific movements.

• ·      A planned out warm up will properly prepare the muscles, tendons, and joints required for the exercise.  With throwing activities, start with dynamic movements first, for example shrugs or circles.  Next do flexibility enhancing stretches if needed to continue the warm up.  Once you start throwing, focus on technique for your first few throws rather then going all out right away. 
• ·      Similarly a cool down is an important aspect when it comes to prevention of injury.  Stretch after you throw as well.  This is key because it helps maintain a healthy range of motion.  A lack of flexibility can make you change the way you throw to compensate.  This causes you to use improper mechanics while throwing which greatly increases your risk of injury.
• ·      Strengthen all of the muscles around the joint.  It is important to strengthen each individual muscle and the entire shoulder as a whole. 
• ·      Communicate with your coach about any pain you are having.  If caught early, shoulder pain is very treatable.  If you are experiencing a lot of pain it may be better for the long run if you take a day off rather then fighting through it. 
• ·      With younger athletes, it is the coach’s job to plan practices that don’t overwork the kids.  They must make sure the amount and types of throws are age appropriate.
• ·      Take time off to rest the shoulder.  Throwing everyday is an easy way to hurt yourself.  Overuse starts at an early age so even kids need to be careful and take these strategies seriously, even if there is no pain yet.

The Thrower’s Ten program is designed to exercise the major muscles necessary for throwing.  The Program’s goal is to be an organized and concise exercise program.  In addition, all exercises included are specific to the thrower and are designed to improve strength, power, and endurance of the shoulder complex musculature. 

Agape offers an Access Care Model that provides you with a chance to be assessed by a physical therapist.  During this assessment you will be provided with an evaluation including several tests to tell you any weaknesses you may have and a plan of care to prevent those weaknesses from becoming injuries. 

For more information about the Thrower’s Ten or the Access Care Model, email agape@agapetherapy.com or call 319-277-3166.