Your shoulder is one of the most mobile joints in your body. That flexibility is great for a wide range of activities, but it also makes the shoulder vulnerable to injury.
Lifting weights and other heavy objects can easily lead to shoulder problems. Poor lifting techniques and overuse are major culprits. The rise in home gym workouts has also led to an increase in lifting-related injuries.
This article will cover common shoulder injuries from lifting, their causes, prevention, and treatment. It will also show you how to use proper techniques to protect your shoulders and when to seek medical care.
Common Shoulder Injuries Related to Lifting
Lifting weights can lead to a variety of shoulder problems. Here are some of the most common:
Rotator Cuff Injuries
Rotator cuff injuries are common, especially with repetitive overhead movements. Exercises like upright rows, lifting weights above your head, bench dips, and behind-the-head neck pull-downs can all contribute to rotator cuff issues.
A key diagnostic tool is the “painful arc” test, where pain is assessed during specific arm movements. Impingement testing is another technique used to diagnose rotator cuff problems.
AC Joint Injuries
AC joint injuries often result from exercises like bench presses with dumbbells and overhead deltoid workouts. The AC joint is small and shallow, making it vulnerable to injury.
The primary symptom is pain localized at the top of the shoulder. You might also notice a visible bump or deformity in the area.
Other Common Shoulder Issues
Tendinitis and Bursitis: Tendinitis involves irritated tendons, leading to inflammation. Bursitis is inflammation of the bursae, the fluid-filled sacs that cushion the shoulder joint.
Strains and Sprains: Strains and sprains occur when muscles or ligaments are torn.
Shoulder Instability and Dislocation: Shoulder instability is common in young athletes and can be related to growth, development, or repetitive motions. Shoulder dislocations, where the joint comes completely out of place, require immediate medical attention to reposition the joint.
Risk Factors and Causes of Shoulder Injuries in Weightlifting
Several factors can increase your risk of shoulder injuries when lifting weights. Here are some of the most common:
- Improper lifting technique. Using the wrong form when you lift can significantly increase your risk of injury. This includes lifting too much weight, using jerky movements, and failing to maintain proper posture.
- Overloading and overtraining. Lifting weights that are too heavy or increasing weight too quickly can strain your shoulder muscles and tendons. Overuse is another common cause of shoulder injuries.
- Inadequate warm-up and stretching. Failing to properly prepare your shoulder muscles before lifting can make them more prone to injury. Always warm up your muscles before any type of activity.
- Poor posture. Posture plays a big role in both rotator cuff and AC joint injuries. Rounded shoulders and a forward head posture can contribute to shoulder impingement.
- Lack of recovery. Your muscles need sufficient rest between workouts to repair themselves. Without enough rest, the risk of overuse injuries increases.
Prevention Strategies for Shoulder Injuries
Listen, I get it. You want to be strong. Nobody wants a shoulder injury, though, so let’s talk about how to prevent them.
Proper Warm-up and Stretching
Always warm up before you start lifting. I can’t stress this enough. Stretching and warming up gets the blood flowing to your muscles, which makes them more flexible and less likely to get hurt.
Try arm circles, cross-body arm stretches, and doorway stretches to get your shoulders ready for a workout.
Correct Lifting Technique
Proper form is everything. Focus on smooth, controlled movements and good posture. Keep your elbows forward and your chest up.
And don’t be a hero. Use a weight that’s right for you. If you’re lifting heavy and you feel pain, stop! Go down a bit and lift something lighter. Your ego will recover, but your shoulder might not.
Gradual Progression
Don’t go from zero to sixty overnight. Increase the weight and intensity slowly. Give your body time to get used to new challenges.
And again, listen to your body. If something hurts, stop doing it.
Strengthening Supporting Muscles
It’s not just about the big muscles. You need to strengthen the rotator cuff and the muscles around it. Build up those associated muscle groups.
Exercises like rows, lateral raises, and external rotations are great for this.
Treatment Options for Shoulder Injuries
So, what do you do if you’ve hurt your shoulder lifting? Here are some common treatment approaches:
Initial Management
Right after the injury, the RICE protocol is your friend:
- Rest: Stop the activity that caused the pain.
- Ice: Apply ice to the injured area to reduce swelling and pain.
- Compression: Use a bandage to compress the area, which can help minimize swelling.
- Elevation: Keep your shoulder elevated to further reduce swelling.
You can also take over-the-counter pain relievers like ibuprofen (Advil, Motrin) or naproxen (Aleve) to help manage the pain and inflammation.
Physiotherapy
Physiotherapy is often key to a successful recovery, especially for rotator cuff and AC joint injuries. A physical therapist can guide you through specialized exercises and techniques to:
- Strengthen the rotator cuff muscles
- Improve range of motion
- Reduce pain
Isometric exercises, where you contract your muscles without moving your joint, are often part of the physiotherapy plan.
Medical Interventions
If physiotherapy alone isn’t enough, your doctor might recommend:
- Steroid injections: These can help reduce pain and inflammation, allowing you to participate more fully in physiotherapy.
- Surgery: This is usually a last resort. Surgical options include arthroscopic subacromial decompression and arthroscopic excision, depending on the nature of the injury.
Frequently Asked Questions
What is the most common shoulder injury from lifting?
One of the most common shoulder injuries from lifting is rotator cuff tendinitis or tears. This occurs when the tendons surrounding the shoulder joint become inflamed or torn due to overuse or improper lifting techniques. Impingement syndrome, where tendons get compressed, is also frequently seen. Another common ailment is shoulder bursitis, which causes pain and inflammation around the joint.
How long do shoulder ligaments take to heal?
The healing time for shoulder ligaments depends on the severity of the injury. Mild sprains may heal within a few weeks with rest and physical therapy. More severe ligament tears, however, can take several months to a year to fully recover, often requiring surgical intervention followed by extensive rehabilitation.
How do you fix shoulder pain from lifting?
Addressing shoulder pain from lifting typically involves a multi-faceted approach. Initially, rest, ice, and over-the-counter pain relievers can help manage inflammation and discomfort. Physical therapy is crucial for strengthening the shoulder muscles and improving range of motion. In some cases, corticosteroid injections may be used to reduce inflammation. For severe injuries like rotator cuff tears, surgery might be necessary to repair the damaged tissues.
In closing
As with most things, prevention is key. When you’re lifting weights, it’s important to properly warm up, use good technique, and manage your weight responsibly to avoid shoulder problems.
Early intervention is also key. If you notice something feels off in your shoulder, get it checked out by a physical therapist. Early intervention can improve your chances of a full recovery.
Looking after your shoulders will allow you to keep lifting, stay fit, and enjoy all the activities that are important to you.