Recognizing a Shoulder Injury After the Gym
There’s always a high chance of undergoing a shoulder injury for people who go to the gym. The interpretations behind a shoulder injury in gym are many. But the question is- why are most of the cases related to the shoulder? Well, it’s mainly because of its importance to movements during gym workouts.
Our shoulder joint is a typical ball-and-socket joint, with a formation like a golf tee, which offers a long range of motion to our arms. The socket is flat on top, rendering the ball of the upper arm bone flexible, but it also indicates that it is more prone to dislocation. In this blog, we will discuss how to identify a shoulder injury and how to recover from it effectively, while offering some intriguing insights.
Now, there are many common reasons behind your shoulder pain after gym. Circumstances like overtraining, bad form, or sometimes avoiding the recommendations of gym trainers, like skipping warm-ups, can be some of them. Here are the types-
- Rotator cuff injury- happens due to repetitive movements during overhead lifting. This relentless motion can lead to overload on the tendons, eventually developing tendonitis. If left untreated, it can result in a tear of the rotator cuff.
- Another common condition known as “weightlifter shoulder” occurs when people do bench press, chest fly, etc. In these postures, since the elbows are lowered behind their shoulders, it causes extra stress to the joint and bones. Over time, this causes subtle fractures or tears.
- Dislocated shoulders are another most common type among gym goers, where the ball at the top of the shoulder falls out of the socket.
Early interventions and recognition of shoulder injuries help prevent minor issues from developing into chronic conditions. This minimizes the overall risk of the situation getting worse and thereby improves one’s lifestyle quickly.
What to Do When You’ve Hurt Your Shoulder
To make a full recovery from a shoulder injury, you need a thorough plan that includes both exercises and a steady progression. Here’s a step-by-step guide:-
- RICE treatment- It is important in the initial hours of your injury. Take ample rest so that your body’s immunity takes charge and heals itself. You can also use a sling or brace (if recommended by a physician/doctor).
Simultaneously, for shoulder pain quick relief, apply ice packs to your shoulder for around 10- 20 minutes, a few times a day, to minimize the inflammation. You can go for OTC medications if suggested by your doctor to manage the swelling. - Physical Therapy Consultation- A proper physical therapy also falls in the steps of a proper shoulder injury recovery. Consult a physician who specializes in shoulder rehabilitation. He or she will assess your injury and make a customized recovery plan that involves appropriate exercises.
In the meantime, while you are doing those stretching and strengthening exercises, try to avoid aggravating movements like pushing or pulling until the pain subsides.
Suppose the pain persists even after you follow these steps for quite a while; it’s time to see a doctor. This is because it then indicates that the injury has undergone serious conditions like rotator cuff tears or impingement. Other indications are-
- Pain persists even when you are not using your arm
- Pain comes back the moment you resume activities
- The intensity changes, i.e., shift from an ache to a sharp pain
- New swelling or lump on or near the shoulder
Seek the help of an orthopaedic surgeon who will evaluate your injury and recommend solutions that might or might not involve surgery. At shoulderandkneeclicnic.com, you can book an appointment with the best orthopaedic doctor in India within minutes.
How to Avoid Shoulder Injuries in the Future
When it comes to preventing your shoulder from any kind of injury, it’s all about preparation in the gym. Some key tips to prevent this kind of injury are given below: –
- Focus on pulling exercises, rather than the pushing ones- take a note that when you are doing it the other way, you are putting more pressure on the front and chest muscles as compared to the back muscles. This causes a disbalance between the frontal muscles and the upper back. Ultimately, it leads to vehement internal rotation/rounding of the shoulders, causing pain and injury.
- Do warm-ups and train your rotator cuffs- as it prevents extraneous movements that could lead to an injury. Stabilizing your shoulder girdle helps relieve the strain on your shoulder. Engage your shoulder blades by pulling them back and down before starting your exercise.
- Physical therapists design tailored exercise programs to strengthen muscles, enhancing shoulder stability and minimizing the chances of injury. It might include mobilizing your thoracic spine, too.
- Phasing your workouts helps- Avoid frequent shoulder workouts. Training the same muscle group up to 3 times a week is typically sufficient to build strength while allowing for proper recovery.
Complications start to accumulate if you ignore your shoulder pain. For instance, untreated shoulder issues can lead to septic arthritis- an excruciating joint infection that can cause rapid deterioration of cartilage and bone. So, conditions like these can cause permanent damage along with excessive medical costs.
It’s always better to consult an orthopaedic doctor for proper shoulder pain treatment, rather than delaying it. Gift yourself a better lifestyle through shoulderandkneeclinic.com, where you can seamlessly book an appointment with the top orthopaedic surgeons in Mumbai, India.