Shoulder pains: how can we avoid them?

Shoulder pains: how can we avoid them?

rony 25.05.2019

Shoulder injuries are common among athletes. It is a very delicate part of the body. An injury can limit your movements and affect your routines.

Pain and shoulder injuries significantly hinder the ability to move upper limbs. They can be acute or chronic. It depends on how long the pain is felt and the type of diagnosis that is made.

Most problems, more than bones, involve the muscles, tendons, and ligaments. This type of discomfort can develop slowly due to intense and repetitive routines. Therefore, it is important to know which ones are the most common and how you can prevent them.

The most common shoulder pains

The most common pains and shoulder injuries are:

1. Tendonitis

One of the most common injuries is tendonitis. Before starting it is important to know what a tendon is. A tendon is a fibrous structure that connects the muscle to the bones. Most tendonitis is caused by inflammation of this structure. In general, the tendons of the shoulder affected by the lesions are the four tendons of the rotator cuff and the biceps tendons.

2. Bursitis

The bags are small pockets full of liquid that are found throughout the body at the joints, including those of the shoulder. They act as cushions between the bones and soft tissues that cover them with the function of reducing the friction between the muscles and the bone.

At times, excessive use of shoulder joints causes inflammation and swelling of the bursa located between the rotator cuff and part of the scapula. The result is a pathological condition known as subacromial bursitis.

3. Shoulder instability

Shoulder instability occurs when the head of the humerus (upper arm) comes out of its normal housing and is pushed out of the shoulder. This problem can occur due to a sudden injury or excessive use of this joint.

The dislocations of the shoulder are partial when the head of the humerus leaves only partially from its original position. In this case, we speak of the subluxation of the shoulder. They are called complete (complete dislocation) when the head of the humerus comes out completely and there are no more contacts between the two surfaces.

When the tendons, ligaments, and muscles of the shoulder become loose or tear, the dislocations occur more frequently. Recurrent dislocations, partial or complete, cause pain and instability when the arm is raised or removed from the body. Repeated episodes of dislocations or subluxations increase the risk of developing arthritis in the joint.

“It’s not about falling, the important thing is to get up”

-Vince Lombardi-

4. Lacerations and ruptures of tendons

Tears and ruptured tendons can be the result of acute injury, degenerative problems related to age, excessive wear or sudden injury. Ruptures can be partial or can cause complete tendon detachment from the bone.

In complete breaks, the tendon comes off completely from the bone. The most common tendon injuries involve the rotator cuff and biceps.

5. Frozen shoulder (or adhesive capsulitis)

This condition greatly limits the movement of the joint and causes the abnormal accumulation of tissue pockets that prevent the freedom of movement of the shoulder. Generally, there is pain and strong joint stiffness.

6. Arthritis

They occur when the smooth surfaces of the cartilages that line the bones of the shoulder joints are consumed. Generally, the most common causes are related to over-exploitation. The treatments to treat arthritis of the shoulder depend on the severity of the pain.

In these cases it is better to rest, take anti-inflammatories or give cortisone injections. In others, a real shoulder joint intervention is necessary.

What to do to avoid injuries to the shoulder joint

The first thing to do to prevent injuries is to use braces to wear before each workout. Make sure they are properly adjusted.

Another preventive measure is to use the right technique for each exercise. You can also participate in a muscle strengthening and conditioning program that will allow you to have more flexible shoulders.

Listen to your body, especially if your shoulder hurts after doing any activity. Don’t ignore these signals. If the pain is severe and does not end, consult a doctor.

We advise you to do some stretching, both before and after training. In this way, you will start and finish your routines correctly. Do not force yourself immediately at the beginning and gradually increase the intensity.

Most of the most common injuries that affect the shoulders are caused by the type of sport you practice, intense exercise and the lifting of heavy objects. Be very careful when doing this type of activity.

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