How To Properly Warm Up Your Shoulders To Prevent Injury

Shoulder pain and shoulder injuries can be incredibly debilitating. A shoulder injury can significantly discourage regular motions because of how pivotal the shoulder joint is to upper limb movement. Shoulder pain affects anywhere from 18 to 26 percent of people at any time. With the widespread incidence of shoulder issues and the importance of the shoulder joint, preventing shoulder injuries is vital.

Warming up the shoulder joints before exercise, laborious jobs, and even certain everyday activities can help minimize the risk of injury and prolong shoulder health. Learn how to properly warm your shoulders to lower your risk of injury.

Static vs. Dynamic Stretching

There are two ways to stretch: static and dynamic. Static stretching extends the muscle and keeps it in that position for a given amount of time, typically 30-60 seconds.

Dynamic stretching involves movement to increase blood flow, which improves muscular flexibility. Typically, dynamic stretching mimics the movement you are preparing to do.

While static stretching has demonstrated long-term benefits, such as increasing range of motion, leading to relaxation, and potentially increasing blood flow, static stretching may not be ideal right before an activity that requires shoulder strength.

Static stretching has been found to reduce shoulder strength, power, and performance, which may increase your chance of a shoulder injury. For example, if you are exercising, a static stretch may weaken the muscle to a point you are unaccustomed to, and then when you go to perform an exercise at a weight you expect to be able to do, your shoulder may be unable to support that, leading to injury.

In a meta-analysis study looking at the current scientific literature, researchers found warm-ups imperative to shoulder injury prevention.

Shoulder Injury and Pain Treatment in Lake Oswego, OR

Warming up can be an excellent way to lower your risk of shoulder injury, but sometimes, injuries can happen by accident. Some shoulder conditions, such as shoulder arthritis, may develop regardless of what you do or don’t do. Once shoulder injury or pain sets in, your best course of action is a thorough examination by a capable and knowledgeable orthopaedic surgeon.

At Summit Orthopaedics, Dr. Stephen Wallace is a board-eligible orthopaedic surgeon who completed his subspeciality training at the nation’s number-one ranked hospital and the world’s leading musculoskeletal medical center.

To learn more about how you can find shoulder pain treatments at Summit Orthopaedics, call 503- 850-9940 if you have any questions or want to schedule a consultation.