The Importance of Exercise and Common Shoulder Injuries in the Gym
Exercise is an essential part of any health routine, offering numerous benefits not just physically, but mentally as well. However, during intense gym workouts, the shoulder is often one of the most common areas of injury.
Understanding the anatomy of the shoulder and the types of injuries that can occur is crucial for anyone engaging in regular exercise, especially weightlifting.
Understanding the Shoulder Joint
The shoulder joint is a ball-and-socket design, similar to a golf tee, which allows for a large range of motion. The socket is flat on top, making the ball of the upper arm bone moveable, but also means that it can be easily dislocated. This unique structure, while providing flexibility, also makes the shoulder susceptible to various injuries.
Common Shoulder Injuries in the Gym
When gym workouts that include weightlifting are part of your regular routine, improper technique or excessive weight can cause significant wear and tear to the joint, muscles, and tendons of the shoulder. Here are three of the most common shoulder injuries that happen in the gym:
Rotator Cuff Injury
The rotator cuff is made up of four muscles that rest along the perimeter of the ball of the shoulder joint, allowing the shoulder to move. This injury can occur as a result of repetitive movements like overhead lifting, causing the top of the shoulder blade to pinch the muscles of the rotator cuff. The repetitive motion can lead to overload on the tendons, eventually developing tendonitis. If this pain is ignored, it can lead to a tear in the rotator cuff.
Weightlifter Shoulder
The acromioclavicular (AC) joint is at the topmost part of the shoulder blade and connects to the collarbone. Exercises where the elbows are lowered behind the shoulders (such as bench press and chest fly) can place additional stress on this joint and bone. Over time, this can cause small tears or fractures. If not given the time to heal properly, this injury can lead to painful inflammation of the joint, often referred to as “weightlifter shoulder.”
Dislocated Shoulder
A dislocated shoulder is a common occurrence in both gym members and athletes. It happens when the ball at the top of the shoulder slips out of the socket. Once dislocated, the ball can slip backward, forward, or downward. This generally occurs after a strong hit to the shoulder in sports like football or hockey, but it can also happen if you rotate the shoulder too far.
Preventing Shoulder Injuries
To prevent these common shoulder injuries, it's important to focus on proper technique and not overloading the shoulder with excessive weight. Incorporating shoulder-strengthening exercises and ensuring adequate rest and recovery can also help maintain shoulder health. Always listen to your body and seek professional advice if you experience persistent pain or discomfort.
By being mindful of these potential injuries and taking steps to prevent them, you can enjoy the benefits of exercise while keeping your shoulders safe and healthy.
If you're experiencing shoulder pain or any other musculoskeletal issues, consider reaching out to N Shaw Physiotherapy.
Nicola Shaw is an Advanced Physiotherapy Practitioner with extensive experience in treating a range of conditions. She offers expert assessment, diagnosis, and treatment to help you regain your potential.
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