Shoulder Injury Prevention When Lifting

Medically reviewed by Misty Seidenburg

The shoulder is one of the body’s most flexible joints. This ball-and-socket joint has a wide range of motion, allowing us to move in many directions. However, without strong surrounding muscles and adequate ligament stability, it can lead to injuries.  Proper technique and conditioning are essential for shoulder injury prevention when lifting heavy objects at home, work, or the gym. Here, physical therapists at BenchMark PT have created this guide to help you stay pain and injury-free.

Common Shoulder Injuries From Lifting

Let’s examine some common injuries resulting from improper lifting to understand the importance of shoulder protection.

• Impingement: Impingement occurs when the shoulder tendons rub against the bone or tissue, making movement difficult and painful.
•  Bursitis: This is inflammation of the fluid-filled sacs (bursa) that cushion the shoulder joint, causing pain, swelling, and stiffness.
•  Tendinopathy: Inflammation and microtears in the shoulder tendons, which connect muscles to bone, can reduce the shoulder’s range of motion and stability.
•  Rotator cuff injuries: The rotator cuff is a group of muscles and tendons that encircle and stabilize the shoulder joint. Rotator cuff tears can happen from a single traumatic injury or gradually from repetitive stress and strain over time.
•  Dislocations: The shoulder is the most commonly dislocated joint in the body and can dislocate partially or completely in various directions, usually due to a sudden, forceful impact.

Shoulder pain, mobility issues, and visible signs of injury should never be ignored. Overlooking a shoulder problem can lead to worsening symptoms and a longer recovery. It’s important to seek early evaluation to begin treatment and safely return to full function.

Always prioritize your warm-up

Warming up before heavy lifting prepares the body for physical activity and helps lower the risk of injuries in a few ways. Cold, stiff muscles and connective tissues are more prone to injury. An effective warm-up routine raises the body’s core temperature, lubricates the joints, and increases muscle flexibility for safer, more efficient performance.

Your warm-up routine doesn’t have to be time-consuming or complicated. Simple movements like arm circles, shoulder shrugs, and cross-body arm swings can activate the muscles and increase range of motion. Aim for at least 5-10 minutes of dynamic stretches before you lift anything heavy.

Strengthen your shoulders

Shoulder strength training is beneficial for people of all ages and physical abilities, from student athletes to seniors who want to maintain their active and independent lifestyles. Shoulder workouts don’t require much expensive equipment. A set of dumbbells and a resistance band are enough to achieve great results.

No equipment? No problem! Bodyweight exercises like push-ups, chair dips, and planks are excellent ways to strengthen and condition your shoulder muscles. (Just a reminder: Before starting any new exercise program, consult your healthcare provider to ensure it’s safe for you and to determine the appropriate intensity for your fitness level.)

As with any fitness routine, starting slowly and increasing intensity gradually as you build strength and stability is essential. Additionally, the expertise of a physical therapist is invaluable. They can provide personalized recommendations on the best shoulder strength exercises for you and instructions on proper technique.

Perfect your lifting form

Poor form can lead to serious and painful injuries, regardless of the type of lift you’re performing. Understanding how to lift weights properly and handle heavy objects is crucial for several reasons:

• Proper muscle activation: Good technique engages the right muscle groups to build strength over time.
• Better posture: By engaging the stabilizing muscles in your core, back, and shoulders, you can actually improve your posture.
• Greater efficiency: Lifting is safer and more effective when you target the right muscles.
• Injury prevention: Good form reduces stress on joints, ligaments, and muscles to help prevent strains, sprains, and other injuries not only in your shoulders but throughout the body.

The proper lifting form varies depending on the object being lifted, the type of lift, and the muscles you’re targeting (if you’re exercising). Schedule a physical therapy evaluation to get a personalized program for your lifestyle and daily activities.

 

Optimize your recovery

Recovery after heavy lifting is another critical aspect of shoulder injury prevention. This process enhances muscle repair and growth, eases fatigue and soreness, and improves performance. Try these strategies after your next shoulder workout for weight-lifting injury prevention.

• Post-workout stretching: Static stretches, where you hold a position for several seconds, help reduce tension and promote flexibility.
• Proper nutrition: Make sure to include plenty of lean proteins, complex carbohydrates, and healthy fats in your diet, as they play a key role in supporting muscle recovery.
• Rest days: Overtraining can lead to shoulder injuries. Be sure to include rest days in your workout routine and make adjustments at home or work to allow your muscles ample time to recover.
• Soft tissue work: Massage and foam rolling can improve circulation, accelerate tissue healing, and encourage comfort and relaxation.
• Sleep: Most muscle repair happens when we sleep. Aim for 7-9 hours of quality sleep each day.

Don’t wait for shoulder pain to slow you down. Reach out to a physical therapist today to strengthen, stabilize, and prevent injuries before they happen. Protect your shoulders for the long run – find a physical therapy clinic near you to schedule your personalized sports physical therapy assessment for shoulder injury prevention.