5 Tips to Prevent Shoulder Injuries

tips to prevent shoulder injuries

Did you know that shoulder injuries are one of the most common injuries seen in an orthopedic
practice? The shoulders have a wide range of motions, able to easily flow in and out of all planes
of movement. This high mobility comes with a drawback though; it makes them much more
prone to injury. Whether it’s for your job, home upkeep, or a hobby, repetitive movements of
the shoulder can greatly increase your chances of hurting it. So, here are 5 tips to avoid those
shoulder injuries.

1. Check your posture

While a healthy, balanced posture is important for the proper movement of your neck and back,
it’s also important for your shoulder health. When you slouch forward, you’re not just pulling the
shoulder joints forward as you round your back, but also rotating them inward. This can create
imbalances throughout the upper back, chest, and shoulders, putting extra strain on
several of the structures that, over time, can lead to abnormal patterns of movement, making
you more prone to injury.

2. Always warm-up

This may seem like a no-brainer to some, but so many ignore this important step. And it’s
important to remember that warmups aren’t just for workouts. If you have a physically demanding
job or you’re going to be jumping into some activity your body isn’t used to, don’t skip this step.
Take a few minutes to do some shoulder movements, stretches, and targeted warm-up
exercises, preparing your shoulders and arms. It improves circulation, eliminates joint stiffness,
and prepares your muscles for the movements ahead.

3. Strengthen your shoulders

There are many shoulder injuries caused by weaknesses in specific muscles, so strengthening
them can help you avoid injury. Oftentimes, through work or habitual motions, we tend to do just
a few movements within a certain plane and neglect others. Consider what motions you perform
on a regular basis, and try to add in the other planes of movement. For example, if you’re
constantly reaching in front of you and keeping your arms in toward your sides, try adding in
some controlled movements and exercises that take your arms back, out to the side, and
rotating outward. This can help balance out the strength in your shoulder, preventing many
common injuries.

4. Avoid sudden heavy loads

Let’s face it when stuff needs to get done, it needs to get done. You may be impatient when it
comes to relying on others for help, but trying to go into beast mode to take care of some heavy
lifting by yourself is just asking for an injury. You have nothing to prove to yourself or anybody
else, so ask for help. If you have to do things on your own, use levers, pulleys, or wheels to help.
Be sure to stabilize well first, keep your elbows in toward your sides (the most stable positioning
for your shoulder), and go slow.

5. Eat healthy foods

Healthy eating is one of the most important aspects in your overall health, and your muscles and
joints most definitely benefit from some specific nutrients. Protein-rich foods like meats and
legumes help your muscles recover and stay strong. Turmeric, ginger, and garlic are well-known
for their anti-inflammatory properties. And calcium-rich foods like milk, spinach, greens, and
sweet potatoes can keep your bones strong. All of these work together to keep your muscles and
joints working well, decreasing your chances of injury. And even if an unavoidable injury does
happen, keeping your body well-nourished may speed up and enhance your recovery efforts.
So as you go about your daily routine, consider adding in some of these tips to keep your body
healthy and injury-free!

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I have been receiving massage and cupping services from Kerryann since June 2022. I originally started seeing Kerryann because I am a runner and was training for a marathon, so I required regular massage therapy. Her work is spectacular. Unlike other massage therapists I have visited, she actually listens to you when you mention a specific area feels off. She is helpful in identifying whats going on and designs your session specifically to help you feel better. In the lead up to my marathon, she was able to fit me in for a quick cupping session to tune-up my body before I departed for my race. I beat my personal record by 40 minutes, and I truly believe Kerryann’s help over the course of my training helped me achieve that. I will continue to be a client of Kerryann’s for as long as she’s in this business! Thank you Kerryann for everything that you do!
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It was my first time going to see Kerryann and I must say from I entered the room it was peaceful serene calm ,I even enjoyed her soft relaxing music selection..

But I loved every bit of my massage Kerryann has gifted hands and I definitely will be going back the time can’t come soon enough.!!
Thank you kerryann for my services today you rock wishing all the success and you got a client for life …

My massage by Kerry-Ann was wonderful. Very therapeutic and healing. I would recommend her, she knew where to put pressure and what advice to give. Thank again Kerry-Ann.
Logistics: Enter the building, head through the brown door in the back left of the first room, go down the stairs, and find Suite B4. No need to check in with the person working at the front of the building.

Wow. Kerryann is amazing, and so strong! I left feeling like a puddle – and like I really needed a massage. After the massage, Kerryann gave me a stretching exercise to do to reduce the tension between my shoulder blades. She played lo-fi beats. The pressure was great.

Highly recommended!

Kerriane is a great massage therapist. She asks the right questions and she knows the right answers to help her clients. My husband & I are so happy she can now come to our home for our massages.

Kerryann provided a great massage service. Helped ease my neck, shoulders and back from pain due to bad posture. Will be coming back!

She hit all the spots on and applied good pressure as needed, a professional.
I went to Naturally Zuri Massage for a cupping session. I walked away with such an experience. She checked in with me to make sure that pressure of the cups was bareable but effective. I’ve had cupping done on me before but she had a different flow and energy to it. I will admit the pain that I had before going to her had reduced and didn’t flare up for about a week.
Had a cupping session with Kerryann and it was a phenomenal experience. She focused on the right areas. I left the session feeling great and felt even better the following day!
The best massage I’ve ever had. I definitely felt the care effort put into my massage. Kerryann was very attentive to my problem areas and took the necessary steps to treat those areas. I absolutely love their heated massage table, the leg pillows and shoulder pillows. I was extremely comfortable, and felt renewed when I left. I will be signing up for the membership. I will also recommend this place to everyone I know.