Common Shoulder Injuries: Causes and Prevention
Shoulder pain is one of those things that can sneak up on you. Maybe it starts as a small twinge when you reach for something on a high shelf, or a dull ache after a workout. Before you know it, that little discomfort turns into a full-blown injury that affects your daily routine. Shoulders are incredibly complex joints with a wide range of motion, but this also makes them particularly prone to injury. Understanding the common types of shoulder injuries, what causes them, and how to prevent them can help keep your shoulders strong, stable, and pain-free.
Understanding the Shoulder: A Delicate Balance
Your shoulder is a ball-and-socket joint made up of three main bones: the humerus (upper arm bone), scapula (shoulder blade), and clavicle (collarbone). This joint is held together by a network of muscles, tendons, and ligaments, which provide both mobility and stability. The shoulder’s unique design allows for an incredible range of movement, but this flexibility also makes it more susceptible to injuries, especially when the balance between mobility and stability is disrupted.
Common Shoulder Injuries and Their Causes.
We can categorise shoulders into weak, stiff or loose when reviewing your injury. See common examples of each of these below.
1. Rotator Cuff Injuries (The Weak Shoulder)
The rotator cuff is a group of four muscles and their tendons that surround the shoulder joint, keeping the head of your upper arm bone firmly within the shallow socket of the shoulder. Rotator cuff injuries are among the most common shoulder issues. These injuries often linger for long periods of time as they tend to not heal from rest. These can result from repetitive overhead movements—think swimming, tennis, or even just lifting your arm the wrong way. Age-related wear and tear can also contribute to these injuries. Similarly, gender and lifestyle habits can also put you at a greater risk of developing a rotator cuff related injury with women and smokers at a higher risk.
2. Frozen Shoulder (The Stiff Shoulder)
Frozen shoulder, or adhesive capsulitis, is a condition that can make even the simplest movements painful and difficult. It’s more common than you might think, affecting about 2-5% of the general population—but it’s even more prevalent in people with diabetes, where the rate jumps to around 20%. This condition typically strikes between the ages of 30 and 65 and can be incredibly frustrating due to its long recovery time.
Frozen shoulder occurs when inflammation within the shoulder joint capsule, particularly in the axilla, leads to the formation of adhesions and thickening of the synovial lining. This process causes the capsule to shrink and tighten, severely restricting shoulder movement, especially rotation. It’s not just about pain—it’s about the loss of movement that affects everything from getting dressed to reaching for a cup on a high shelf.
3. Dislocations and Instability (The Loose Shoulder)
A shoulder dislocation happens when the upper arm bone pops out of the shoulder socket, usually due to a fall, trauma, or sports injury. Once a shoulder has dislocated, it becomes more prone to repeat dislocations, leading to chronic instability. This instability can cause pain, a sense of weakness, and the feeling that the shoulder could "give out" at any moment.
Prevention: Building Strong, Resilient Shoulders
The good news is that many shoulder injuries can be prevented with a bit of care, consistency, and body awareness. Here’s how you can keep your shoulders healthy and avoid these common issues:
Strengthen the Rotator Cuff and Surrounding Muscles
Strengthening the muscles around your shoulder, especially the rotator cuff, can help stabilize the joint and prevent injuries. Simple exercises like scapular push-ups, and resistance band work can make a big difference. Pilates is particularly effective for this, as it focuses on core and shoulder stability, promoting balanced muscle development.
Prioritise Posture
Poor posture is a major culprit in shoulder injuries, especially for those who spend hours hunched over a desk or looking down at their phones. Maintaining good posture throughout the day—ears aligned over shoulders, shoulders back and down—reduces unnecessary strain on the shoulder joints and muscles.
Warm-Up and Cool Down Properly
Before engaging in any physical activity, make sure to warm up your shoulders with dynamic stretches and movements to increase blood flow and flexibility. After your workout, take the time to cool down with gentle stretches to maintain flexibility and reduce muscle tightness.
Avoid Overloading and Repetitive Strain
Be mindful not to overload your shoulders with weight or perform repetitive motions that could lead to overuse injuries. Mix up your workouts to include a variety of movements and take regular breaks to avoid strain.
Incorporate Mobility and Flexibility Work
Mobility exercises that focus on the full range of motion in the shoulder joint can help prevent stiffness and improve joint health. Pilates can help maintain shoulder flexibility while also strengthening the surrounding muscles.
Listen to Your Body
If you start to feel pain or discomfort in your shoulder, don’t ignore it. Addressing minor issues early on can prevent them from turning into more serious injuries. Consulting with a physiotherapist can help you identify the problem and create a plan to address it.
Ready to Take Care of Your Shoulders?
Shoulder injuries can be painful and frustrating, but with the right approach, they’re often preventable. Taking proactive steps to strengthen, stabilize, and protect your shoulders can go a long way in keeping you active and pain-free. Whether you’re an athlete, a desk worker, or someone who simply wants to stay strong and mobile, integrating these preventive strategies into your routine is key.
If you’re struggling with shoulder pain or want to prevent future injuries, our team at Platinum Pilates & Physio is here to help. Book a session with one of our expert physiotherapists and let’s work together to keep your shoulders healthy, strong, and resilient!