What Everybody Should Know About Avoiding Shoulder Injuries

Posted by Jessica Hegg on

shoulder injuries

It's true what they say!!!

We really do carry the weight of the world on our shoulders...or at least that's what it feels like sometimes.

Our shoulders are more complex than we think and the advantages, along with the movements they allow, ultimately make our bodies extremely vulnerable to shoulder injuries, especially when that area has previously been compromised.

So, how do you make sure your shoulders are protected? 

Talk to Your Doctor: 

Appropriate treatment will always correlate to your specific symptoms and the outcome of your evaluation. Your diagnosis will depend on the treatment approach your doctor decides. Specific shoulder injuries vary depending on the severity of your condition. After a thorough examination, your doctor will be able to categorize your problem by the symptoms that you are experiencing.

Physical Therapy
A physical therapist can provide information on correct posture and shoulder exercises to strengthen the muscles. Commonly they will provide treatment through TENS, heat, or ice therapy.
(Physical therapy may not be right for everyone, that's why it is important to consult with your doctor)

Shoulder Braces:

Even though shoulder injuries may seem complicated due to the different bones, tendons, and muscles; the design behind a shoulder brace is actually quite simple.  

There are 2 main advantages to wearing a shoulder brace--and just because it's a "brace", doesn't mean you have to have a full-blown injury to wear one! 

  1. Provide Support

Support is typically the number one priority when it comes to any style of shoulder brace. Different variations will provide different levels of support and it is important that you find the appropriate design for your injury and needs.

If your shoulder requires immobilization then you should look for a shoulder brace that has maximum support.  Other designs will allow for movement so that you can still perform your daily activities or exercises.

2. Alleviate Pain and Discomfort

As a result of proper support, shoulder braces are designed to alleviate pains and discomfort from the injuries you are battling.  Relief depends (a lot) on proper care. Make sure your brace fits appropriate and provides the compression you need.

Looking for the best shoulder brace to keep you active and SAFE?

Click here to find maximum support

Strengthening Exercises:

Working to strengthen your shoulder muscles will make you less susceptible to shoulder injuries.  When muscles are weak, it is easy to over exert yourself and cause damage resulting in either injury or lingering pains.

This one requires an elastic resistance band. Place and attach your band to a doorknob and pull the elastic towards your body very gently. Repeat this exercise five times and hold for 5 seconds. Perform this exercise twice per day consistently.
Shoulder Press-Ups:
While sitting upright in a chair with an armrest, and place your feet firmly on the floor. Use your arm muscles to slowly push on the armrests to rise off the chair. Repeat this exercise five times and hold for 5 seconds. Perform this exercise twice per day consistently.
Wall Push-Ups:
Stand with your feet shoulder-width apart facing a wall, and place your hands on the wall and. Perform a typical push-up by using the wall. Slowly perform a push-up. Repeat this exercise five times and hold for 5 seconds. Perform this exercise twice per day consistently.

Proactive Measures:

It is important to tackle shoulder pain before it becomes persistent. If you haven't experienced shoulder injuries in the past, you may be unfamiliar with the signs and symptoms. 

Watch for...
signs you may be experiencing shoulder pain
If you're experiencing any of these signs, at any degree of discomfort, we recommend...
Rest - Avoid putting your shoulder in any compromisable situations.  Take it easy and depending on your level of pain, do your best to keep it immobilized.
Ice - Cold therapy is best for acute injuries.  The cool temperature helps to decrease any swelling and reduce spasms or pain
Consult - Talk to your doctor right away.  Be specific in describing your pains and work together to decide on the best regimen.

Common Injuries Related to Shoulder Pain

Your shoulder is made up of 3 different bones along with multiple joints, tendons, and muscles that allow for a range of motion and movement of your entire arm.  

The complexity makes it more vulnerable to injury than any other area of your body. Needless to say, shoulder injuries are fairly common.  If you're experiencing shoulder pain  you may be suffering from one (or more) of these injuries.

Shoulder Impingement:

When excessive overhead arm motion occurs, the muscles of the shoulders rub constantly against the acromion,or the top of the shoulder blade, is referred to as impingement syndrome; sometimes referred to as Swimmers Shoulder. The resulting inflammation needs medical attention to prevent the progression of the injury.

Rotator Cuff Impingement:

One of the more serious injuries that can occur involves the rotator cuff. Damage to this component of the shoulder prevents the person from using their shoulder to its fullest range of motion. In essence, a torn rotator cuff depresses the ability to raise your arm over your head. It can happen due to a fall or intense physical activity. 

Shoulder Strains and Shoulder Sprains:

Other injuries, such as muscle strains or sprains, can involve the tendons and ligaments, while others can affect the nerves. This is often referred to as brachial plexus neuropathy. The breaking or fracturing your bones usually is the result of a defensive movement such as protecting yourself when you fall.

Herniated Discs:

Pain from existing herniated discs in the neck can radiate to the shoulder causing chronic pain. It’s important for your doctor to evaluate if the pain is actually coming from another part of your body that needs to be treated to alleviate your shoulder pain.


If you are trying to prevent an injury or wear and tear on your shoulder, take steps to be proactive. Wearing a supportive shoulder brace can go a long way. Be conscious of your body and don't ignore any signs or symptoms. Stay active throughout and after injuries, and be sure you are protecting those vulnerable joints and muscles

And next time you're carrying the weight of the world on your shoulders...you'll be prepared!


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