PREVENTION
Why is shoulder injury prevention important?
The shoulder is a sensitive part of the body where injuries frequently occur. This is partly due to its complex structure.
Through the muscle play of the rotator cuff and the other muscles, many muscle fibers interact with each other.
In addition, the shoulder joint has little bony support, which results in the characteristic high range of motion of the shoulder, but also a certain susceptibility to injury.
The balance of muscle strength can easily be disturbed and put under great strain in daily life.
A forward-facing posture, such as monotonous work at a desk, often has a negative effect.
In order to prevent diseases and injuries of the shoulder, a high potential for self-healing can be achieved through simple measures.
Often, small adjustments to movement patterns can have a big impact, making it possible to avoid surgical interventions.
What preventive measures can I take myself?
To prevent impingement syndrome, for example, you should be able to feel that the shoulder blade represents a secure/firm anchor that holds the shoulder in its correct position behind the rib cage during movement.
Proper posture is easy to learn by performing seated rows. This involves pulling your shoulder blades back and down while moving your arms.
Adequate shoulder blade/scapula stability requires a certain amount of practice and concentration. First, you need to understand what correct posture looks like.
If you're having trouble developing a feel for proper shoulder blade position on your own, you may want to consider enlisting the help of a trainer or physical therapist. This person can guide and monitor you throughout the session to ensure you maintain correct shoulder posture.
FAQ on prevention
How can I protect myself from injury?
Physical activity keeps our bodies and minds flexible. Regular exercise not only helps prevent cardiovascular diseases (e.g., high blood pressure) but also has a positive effect on shoulder stability. It's important to train the muscles surrounding the joints evenly. If you ensure that your upper body strengthening is balanced, you've already taken the first step toward injury prevention. This means that every pushing exercise must be balanced with a pulling or rowing exercise.
What do I need to pay attention to when exercising?
Many athletes focus on their large, visible muscles, which can lead to one-sided overload. This leads to a muscular imbalance in the shoulder area and thus to insufficient stabilization of the scapula. Additionally, if these large, visible muscles are overdeveloped, they can lead to a rounded shoulder posture, which pushes the scapula upward and forward in an unnatural manner. Such an imbalance can lead to injuries to the biceps tendon or rotator cuff and should therefore be avoided at all costs. It is important to warm up the muscles before exercising. Just as with the engine of a sports car, the shoulder joint should not be subjected to maximum stress at the beginning of a sporting activity. At first, gentle movements with a wider range of motion should be performed. Gentle stretching of the tendons and muscles helps lengthen the collagen fibers and, through their elasticity, protects them from injury. Remember that ligaments and tendons, just like muscles, need time to get used to stress. Muscles with good blood flow can respond better to complex movements. Most injuries during sports occur at the beginning (when the body is less prepared) or at the end (when the musculoskeletal system is exhausted).
PROF. DR. MED BEN OCKERT
Specialist in orthopedics and accident surgery, sports medicine.
