Most of us never think about our shoulders – until, of course, they start to hurt. But the shoulder joint is a wonder. It allows you to push, pull, lift, and twist your arms in every direction.
“The shoulder actually comprises three major joints,” says Kevin Plancher, MD, a sports orthopedist at Albert Einstein College of Medicine in New York. “But when people talk about the shoulder, they’re usually talking about the glenohumeral joint, which links the upper arm to the body, or the rotator cuff, which is the group of muscles that surrounds the shoulder.” All of these components work together to make the shoulder the most flexible joint in the body.
Ah, but that mobility has a price. Shoulder injuries are one of the most common problems among athletes of all levels. The biggest problem for most of us is overuse injuries – the kind that come from a repetitive motion – a frequent type of injury for most regulars in the gym.
The most common treatment for the weekend warrior is to ignore the pain. “People either don’t know that something is wrong, or they take a lot of Advil and keep doing what they’re doing until the pain becomes unbearable,” Dr. Plancher says.
Here are 6 ways to keep your shoulders safe – and strong:
- Act your age. The majority of shoulder woes are the result of the simple passage of time. You could get away with abusing your shoulders early on in life. But early arthritis may force you to overuse tendons and muscles, and the pain will catch up with you. So modify your weight exercises. Doing high repetitions with low weights is best.
- Concentrate on muscle groups, not individual muscles. Target your arms or shoulders as a muscle group, not just your biceps or lats. The chest press or back row work several muscles at once. They’re better for your body and actually give you better results because you’re building functional strength.
- Hire a pro. Get specific workout tips and take a few lessons with a certified trainer. Check your technique. Improper technique is probably the biggest cause of shoulder injuries in gym-goers.
- Warm up and build up. Be sure to warm up for a few minutes before you start exercising. Don’t use weights that are too heavy, even if you’re in good shape. Overdoing it by lifting too much, too often is the other big culprit in shoulder injuries at the gym. Train with weights no more than 3 days a week at the beginning. Alternate with aerobic exercises.
- Think flexibility, not just strength. Be sure to incorporate stretching and range-of-motion exercises into your routine, especially before and after you work out.
- Keep your hands where you can see them. Skip the behind-your-head moves, such as the lat pull-down, which can put enormous strain on your shoulders. When doing bench presses, don’t let your hands drop below your shoulders (that’s overextension, and it can cause injury). Substitute an incline press for a military press to avoid shoulder impingement.
If you’re using cardio machines like the elliptical trainer or stair stepper, keep your hands resting lightly on the handrails—not at your sides, elbows locked, supporting all your weight with a death grip on the rails. “Here's the rule,” says Dr. Plancher. “If you need to hang on for dear life, your setting is too high. And you’re probably hurting your shoulders in the process.” |
