Common Causes of Shoulder Pain When Exercising and Tips For Prevention

 

The shoulder is a joint that has several tendons and muscles that enable us to have a wide range of motion in the arm. Daily arm movements such as bathing, punching, lifting, working at the desk and throwing are done through the shoulder and it is quite easy to develop shoulder pain.

Pain In The Shoulders Can Be Due To:

• Tendon inflammation (bursitis or tendinitis) or tendon tear from overuse.
• Strain from overexertion.
• Dislocation.
• Instability.
• Arthritis.
• Collar or upper arm bone fracture.
• Tumors.
• Poor posture.
• Frozen shoulder.
• Infection.
• Pinched nerve.

How To Prevent Shoulder Pain

1. Rest your shoulder if you feel pain and do something else that does not require its use. Do not stop using your shoulder completely because it will freeze from disuse.

2. Warm up before your regular exercise or sport to raise your heart rate, warm up the body and activate the synovial fluid (lubricant) in your joints.

3. Build up endurance. If you have been out of action for some time, play your sport only for a few minutes, then build up the duration daily till you can do the whole game.

4. Exercise to strengthen your shoulder muscles so you can support and stabilize the shoulder joint.

5. Avoid sleeping on the left side if your left shoulder hurts, and vice versa. Lie on your back or the right side.

6. Cross train. If you are a tennis player, for example, give your shoulders a break by doing other exercises such as biking or jogging to stay fit.

7. Use good posture when you sit, stand or walk.

8. Lift heavy things safely by keeping your back straight and using the legs to lift.

9. Adjust your chair height to make sure you can use your computer comfortably.

10. Stay fit generally to maintain strong muscles all over.