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Shoulder Injury: How To Avoid It In Bodybuilding

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Shoulder Injury: It is not difficult to know someone who has already will injury during the practice of some sport or everyday workouts at the gym. The famous bruises, dislocations, sprains, muscle strains and fractures can have several causes, from negligence and excess will on the part of the athlete to pathological disorders. However, most injuries will feel in the lower back, knee, and shoulders.

Today’s post will dedicate to the shoulder region. First, look at the leading causes, the signs, and what happens after a shoulder injury. Then we select what you should and shouldn’t do during workouts to avoid it. Want to know more? Just keep reading the post!

What Characterizes The Shoulder Injury?

It is possible to say that shoulder injury are the most common among bodybuilders. The complexity of the region and the roles it plays may help to explain.

The shoulder is one of the most mobile joints; in fact, it will form two distinct joints, which work together with muscles – among them: pectoralis major, trapezius, deltoid and latissimus dorsi, which, respectively, allow adduction, scapula elevation, arm elevation and abduction, and rotation. And there are three bones involved: the scapula, the humerus — the arm bone — and the collarbone.

Generally, movements that involve the region mobilize several muscles simultaneously, even for the simplest activities, making the area prone to injuries. Not to mention that the shoulder, in addition to demonstrating mobility and certain instability resulting from the plasticity of the complex, can exert a lot of force when requested.

Injuries in practitioners of physical activities are usually the result of repetitive movements performed excessively and without postural adequacy, above the height of the head and shoulders. However, simple everyday functions can trigger regional injuries, for example. , washing dishes, using computers and lifting heavy objects.

Why Does It Happen?

It is difficult to establish a more common cause, considering that there are many reasons for experiencing shoulder pain.

  • Weight Taining

For those who practice weight training, functional training and CrossFit, traumas that partially or remove the function of the region will cause excess load, which impairs the correct execution of the movement, in addition to the fact that, even if the muscle can perform the exercise, excess projected into the joints is harmful in the long run.

  • Insufficiency of Warm-up

The lack or insufficiency of warm-up exercises is also a factor for injuries, considering that warm-up movements prepare the muscles and tendons for the next activity. Thus, warm-ups for the shoulders prevent injuries by stimulating muscle contraction and relaxation and raising the heart rate. These exercises should be without loads and with low intensity.

  • Another Prevalent cause is Overtraining

which is the overuse of the region. What happens with overuse is that microtraumas arise in the tissues, that the injuries, which at first are small and invisible, accumulate and become more serious, resulting in pain. In addition, overuse is related to the intensity of training, the number of repetitions within the sets and the duration of the activity.

  • In Conjunction With the Factors Already Mentioned

The absence of a rest period between training the upper limbs is a famous cause of this sholder injury. If the muscle and the other components do not have enough time to regenerate the standard conditions of the tissues, the result can be severe and overtraining injuries.

  • Bad Posture

Bad posture and lousy technique are the most common causes, considering that when the movement performs without proper monitoring or supervision, the tendency is that there is no activation of the right places and that other regions will mobilize to compensate for the lack of strength to execute the movement.

Mechanical problems are just some of the causes. Natural wear and tear of tendons and joints due to ageing, heart disease and chronic diseases can also lead to the same conditions.

What Are The Most Common Symptoms?

Undoubtedly, pain in the shoulders or nearby regions – such as the arms, trapezius and neck – is the main symptom. It is common for the pain to appear gradually.

Night pains, pain when lying on top of the shoulder, pain when lifting the arm and pain that radiates to part of the arm is the most recurrent complaints. Although less reported, loss of strength to perform specific movements significantly above the shoulder line are also symptoms of joint injuries.

What Are The Most Frequent Injuries?

Complications are also many, but we have separated the three most common injuries. Check out:

1. Impingement Syndrome And Tendonitis

It is an inflammation caused by exaggerated and repetitive efforts in chest and shoulder exercises since they recruit the muscles of the inner part. The main symptom is severe pain, in a single point, accompanied by a loss of strength to lift the arm above the head and to return the component to the normal position.

Therefore, the framework will describe in phases or stages. The first stage is mild and reversible oedema and haemorrhage. In contrast, the second stage already presents a picture of tendonitis and irreversible fibrosis and the third stage results in injuries and changes in the joint.

Treatment in the early stages may be more accessible, including anti-inflammatory medication and physiotherapy, to strengthen the region and reduce pain.

2. Rupture Of The Rotator Cuff

Tendon rupture is the result of inflammation, called impingement syndrome. Unlike tendonitis, the condition is much more severe, and recovery is not so simple because the tendon does not heal by conventional means

However, as the rupture is gradual, only very severe cases will resolve with surgery. Generally, injuries of up to 50% of the tendon will still follow up with conventional methods.

3. Bursitis

Bursa is a pouch with fluid that, in short, is between a muscle or tendon and a bone. The goal is to reduce resistance between the two surfaces.

When inflamed, the disease will also relate to impingement syndrome and pain; difficulty in moving, swelling, and redness are the first signs. Treatment should also be done with medication and physiotherapy, as indicated by professionals in the area.

4. Dislocation

In medical terms, dislocations are the loss of joint contact, separating two bones that were in touch using a sliding surface. There are, in fact, some types of dislocations that are more common in those who practice bodybuilding.

The main indication is pain, which is usually very strong, and it is possible even to notice a specific deformity in the shoulder region. The first step is to put the shoulder in place and return to the original position, which is an extremely painful manoeuvre. In addition, traumatic dislocations can have dire consequences.

How To Avoid Shoulder Injury?

Before anything else, to do any physical activity, you need to be able to perform all the proposed exercises. In the case of bodybuilding, an evaluation with doctors is essential to ensure everything is for the practice of training.

The second step is to have a physical education professional guide and monitor the exercises, ensuring that the execution of each movement is correct and that the evolution is constant.

During training, it is worth keeping in mind everything that can be a cause of shoulder injuries. Stay tuned:

Follow the Guidance

remember posture, not just arm and shoulder movement; ensure that your lower back, knees, feet and neck are in line and maintain throughout the exercise — take advantage of the gym mirrors and make sure you’re doing it correctly;

follow the correct cadence, that is, do not do repetitions too quickly. Give the right time between sets and repetitions; it will not recommend doing everything too fast or exaggerating the rest;

Get good sleep;

ensure frequency in training to achieve physical conditioning;

have nutritional monitoring: the correct diet is another essential factor to ensure recovery and to meet the dietary deficiencies that allow physical practice;


Finally, if you experience any discomfort during training or afterwards, be sure to inform your trainer and consult a specialist in the field to have a correct diagnosis and treat any problems as soon as possible.

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