Common sports shoulder injuries & useful equipment

The Anatomy of the Shoulder

The shoulder joint is composed of two parts, the acromioclavicular joint, which connects the shoulder blade to the collarbone, and the glenohumeral joint which links the humeral head and glenoid cavity. Both parts are essential to proper shoulder mobility, providing an adjustable range of movement and stability.

This rotator cuff connective tissue provides superior stability and strength to the shoulder joint, due to its anchoring of the four muscles: supraspinatus, infraspinatus, teres minor, and subscapularis. These muscles help ensure stable, fluid shoulder movements and are essential for everyday tasks.The rotator cuff muscles provide a secure fit for the humerus into the shallow and flat glenoid, supported by the soft-tissue labrum that creates a deeper socket to fit the humeral head. Moreover, it ensures efficient and complete motion of the shoulder joint.

The shoulder joint capsule is essential for providing lubrication, with its fluid-filled sac made up of ligaments that bind bone to bone. Injuries to any part of the shoulder can occur, making it important to support the joint with this durable and secure capsule.

 

common sports shoulder injuries are:

• Shoulder dislocation: This is when the humerus (upper arm bone) comes out of the socket of the shoulder blade. It is most common in contact sports such as football, rugby, and wrestling.

• Rotator cuff injury: This is when one or more of the muscles and tendons that make up the rotator cuff are torn. It is most common in overhead sports such as baseball, swimming, and tennis.

• Impingement syndrome: This is when the tendons in the rotator cuff rub against the bones of the shoulder joint. It is most common in middle-aged and older people who do a lot of overhead activities.

• Bursitis: This is when the bursa, a small fluid-filled sac that cushions the bones, tendons, and muscles around the shoulder, becomes inflamed. It is most common in people who do a lot of repetitive overhead activities.

• Biceps tendonitis: This is when the tendon that attaches the biceps muscle to the shoulder becomes inflamed. It is most common in people who do a lot of lifting and pulling activities.

The treatment for a sports shoulder injury will depend on the severity of the injury. In general, treatment will involve rest, ice, compression, and elevation (RICE). Over-the-counter pain medication such as ibuprofen or naproxen may also be helpful. In some cases, physical therapy may be recommended. If the injury is severe, surgery may be necessary.

Here are some additional details on each of the 5 most common sports shoulder injuries:

Shoulder dislocation

A shoulder dislocation is when the humerus (upper arm bone) comes out of the socket of the shoulder blade. It is most common in contact sports such as football, rugby, and wrestling.

Symptoms of a shoulder dislocation include:

• Severe pain in the shoulder
• The shoulder feeling "out of place"
• The inability to move the shoulder
• Swelling and bruising around the shoulder

If you think you have a shoulder dislocation, it is important to see a doctor right away. The doctor will examine your shoulder and may order X-rays or other tests to confirm the diagnosis. Treatment for a shoulder dislocation usually involves putting the humerus back in the socket (reduction). This can be done by a doctor or a physical therapist. After the reduction, you will need to wear a sling to keep your arm immobilized for several weeks. You will also need to do physical therapy to regain range of motion and strength in your shoulder.

Rotator cuff injury

The rotator cuff is a group of 4 muscles and tendons that hold the humerus (upper arm bone) in the socket of the shoulder blade. It is most common in overhead sports such as badminton, swimming, and tennis.

These muscles help to stabilize the shoulder and allow it to move in a variety of ways. A rotator cuff injury can occur when these muscles and tendons are damaged.

The most common symptom of a rotator cuff injury is pain in the shoulder. The pain may be sharp or dull, and it may be worse when you move your arm. Other symptoms may include:

• Weakness in the shoulder
• Stiffness in the shoulder
• A clicking or popping sound when you move your shoulder
• Loss of range of motion in the shoulder

The severity of a rotator cuff injury can vary. Some injuries heal on their own with rest, ice, and over-the-counter pain relievers. Others may require physical therapy or surgery.

If you have any of the symptoms of a rotator cuff injury, it is important to see a doctor. The doctor will examine your shoulder and order tests, such as an X-ray or MRI, to determine the extent of the injury.

The treatment for a rotator cuff injury will depend on the severity of the injury. For mild injuries, rest, ice, and over-the-counter pain relievers may be all that is needed. For more severe injuries, physical therapy or surgery may be necessary.

Physical therapy can help to strengthen the muscles around the shoulder and improve range of motion. Surgery may be necessary to repair a torn rotator cuff.

The prognosis for a rotator cuff injury is generally good. Most people recover from a rotator cuff injury with proper treatment. However, some people may have residual pain or weakness.

Impingement syndrome

Impingement syndrome is when the tendons in the rotator cuff rub against the bones of the shoulder joint. It is most common in middle-aged and older people who do a lot of overhead activities.

Symptoms of impingement syndrome include:

• Pain in the shoulder, especially when you lift your arm over your head
• Weakness in your shoulder
• Aching or burning pain in your shoulder that gets worse with activity

Impingement syndrome can cause pain and disability if not treated. If you experience symptoms, you should see a doctor right away. Treatment often includes RICE, over-the-counter pain medications, and in some cases physical therapy or surgery.

Bursitis

Bursitis is inflammation of a bursa, a small, fluid-filled sac that helps cushion joints. It is a common condition that can affect any joint, but it is most common in the shoulder, hip, knee, and elbow.

The symptoms of bursitis include:

• Pain
• Swelling
• Redness
• Heat
• Tenderness
• Limited range of motion

The most common cause of bursitis is overuse or repetitive motion. Other causes include injury, infection, and certain medical conditions, such as rheumatoid arthritis.

The treatment for bursitis depends on the severity of the condition. In mild cases, rest, ice, compression, and elevation (RICE) can help to reduce pain and inflammation. Over-the-counter pain relievers, such as ibuprofen or naproxen, can also be helpful.

In more severe cases, a doctor may recommend physical therapy, corticosteroid injections, or surgery.

Physical therapy can help to strengthen the muscles around the joint and improve range of motion. Corticosteroid injections can help to reduce inflammation. Surgery may be necessary to remove the bursa if it is causing severe pain or disability.

The prognosis for bursitis is generally good. Most people recover from bursitis within a few weeks with proper treatment. However, bursitis can be a recurring condition, especially if the underlying cause is not addressed.

 Biceps tendonitis

Biceps tendonitis is an inflammation of the biceps tendon, which is the tendon that attaches the biceps muscle to the radius bone in the forearm. It is a common condition that can affect people of all ages, but it is more common in people who participate in activities that involve repetitive overhead arm movements, such as baseball, tennis, and swimming.

The symptoms of biceps tendonitis include:

• Pain in the front of the shoulder, which worsens with overhead lifting or activity.
• Pain or achiness that moves down the upper arm bone.
• An occasional snapping sound or sensation in the shoulder.
• Weakness in the shoulder.
• Swelling in the shoulder.

Biceps tendonitis is usually caused by overuse or repetitive stress on the biceps tendon. Other possible causes include:

• A sudden, forceful movement of the arm.
• A fall on an outstretched arm.
• A medical condition, such as rheumatoid arthritis or diabetes.

The treatment for biceps tendonitis depends on the severity of the condition. In mild cases, rest, ice, and over-the-counter pain relievers, such as ibuprofen or naproxen, may be all that is needed.

In more severe cases, a doctor may recommend physical therapy, corticosteroid injections, or surgery.

Physical therapy can help to strengthen the muscles around the shoulder and improve range of motion. Corticosteroid injections can help to reduce inflammation. Surgery may be necessary to repair a torn biceps tendon.

The prognosis for biceps tendonitis is generally good. Most people recover from biceps tendonitis with proper treatment. However, some people may have residual pain or weakness.

Potential Gym Equipment solutions

There are a number of gym equipment that can be used to help rehabilitate a shoulder injury. Some of the most common include:

• Resistance bands: These bands are made of elastic material and can be used to provide resistance for a variety of exercises. They are a great option for people with shoulder injuries because they can be used to gradually increase the resistance as the injury heals.

 

 

• Weight machines: Weight machines are a good option for people with shoulder injuries because they provide a controlled environment for exercise. This can help to prevent further injury.

A strong consideration should be the Inspire M3 Multi gym, the unique feature of independent moving arms allows for flexibility to target each shoulder individually or simultaneously. With additional cable options, this machine is ideal for a variety of exercises. as you will see with the image above, to read more on the Inspire Fitness M3 Multigym and dimensions.

 

• Free weights: Free weights, such as dumbbells and barbells, can also be used to help rehabilitate a shoulder injury. However, it is important to use caution when using free weights, as they can increase the risk of injury if not used properly.

• Swimming: Swimming is a great low-impact exercise that can be helpful for people with shoulder injuries. The water provides support for the shoulder joint, which can help to reduce pain and inflammation.

•  Yoga: Yoga is another low-impact exercise that can be helpful for people with shoulder injuries. Yoga poses can help to improve flexibility and range of motion in the shoulder joint.

It is important to talk to a doctor or physical therapist before starting any new exercise program, especially if you have a shoulder injury. They can help you develop a safe and effective exercise plan that is tailored to your individual needs.

General shoulder Exercises to consider to help prevent:-

 

Here are some specific exercises that can be helpful for shoulder injuries:

• External rotation: This exercise helps to strengthen the muscles that rotate the shoulder outward. To do this exercise, you will need a therapy band. Attach the band to a doorknob or other sturdy object at shoulder height. Hold the ends of the band in each hand with your elbows bent and your palms facing each other. Slowly rotate your arms outward until they are parallel to the floor. Hold for a few seconds, then slowly return to the starting position. Repeat 10-15 times.

• Internal rotation: This exercise helps to strengthen the muscles that rotate the shoulder inward. To do this exercise, you will need a therapy band. Attach the band to a doorknob or other sturdy object at shoulder height. Hold the ends of the band in each hand with your elbows bent and your palms facing each other. Slowly rotate your arms inward until they are crossed in front of your chest. Hold for a few seconds, then slowly return to the starting position. Repeat 10-15 times.

• Shoulder shrugs: This exercise helps to strengthen the muscles that raise the shoulders. To do this exercise, stand with your feet shoulder-width apart and your arms at your sides. Slowly raise your shoulders up to your ears, then slowly lower them back down. Repeat 10-15 times.

• Wall slides: This exercise helps to improve range of motion in the shoulder joint. To do this exercise, stand facing a wall with your feet shoulder-width apart. Place your hands on the wall at shoulder height, with your fingers pointing forward. Lean forward until your body is at a 45-degree angle to the wall. Hold for a few seconds, then slowly return to the starting position. Repeat 10-15 times.

• T- raises: This exercise helps to strengthen the muscles that stabilize the shoulder joint. To do this exercise, you will need a weight machine. Sit at the machine with your back straight and your feet flat on the floor. Grab the handles of the machine with your palms facing down. Slowly raise your arms out to the sides until they are in a T-shape. Hold for a few seconds, then slowly lower your arms back down. Repeat 10-15 times.

These are just a few of the exercises that can be helpful for shoulder injuries. Talk to your doctor or physical therapist to develop an exercise plan that is tailored to your individual needs.