Simple warm-ups can prevent shoulder pain

In the height of the summer, the last thing anyone needs is a nagging shoulder injury that won't go away. Whether you are completing various chores around the house, working on a summer project, or loading up the x-cargo for that family trip, preserving your body, specifically your shoulder, is important.

Shoulder pain can be sneaky in nature or have a definite cause. The shoulder is a very unique joint in the sense that it allows for a lot of mobility yet needs to provide stability for distal activities. Since we rely heavily on our upper extremity to perform activities, shoulder pain can be a frustrating problem that doesn't go away unless addressed properly. So what do we do? How do we recognize signs of something more severe?

Keep in my mind that various ailments can refer pain to the shoulder. For example, a neck diagnosis such as a herniated disc could present as shoulder pain. Also, cardiovascular problems such as a heart attack could refer pain to the shoulder in men. In women, the complaint might be bicep or arm pain. It is important to touch base with your physician for a proper diagnosis, especially if you have any complaints of chest pain, nausea, or dizziness.

When performing various activities, you may want to think about preparing your body for the required activity. Let's say you have to trim trees and shrubs in your backyard. While most of us just want to get out there and get the task done, it's advantageous to "warm up" your body prior to starting. Performing some form of dynamic movements, such as shoulder rolls or arm circles, can get your body adequately prepared for the task at hand. We often don't associate the need to warm up with various chores, but it really isn't any different than warming up to play a sport. Activities that require your arm to be elevated, like trimming a tree, place some compressive forces on your shoulder joint, especially when the movement is being done repetitively. Without these simple warm ups, performing this task could land you not only trimmed trees, but a severely irritated shoulder, too.

The shoulder relies heavily upon muscles for movement and stability. In addition to warm ups, you should think about the balance between the shoulders, back, chest, and arm muscles. Often times, some form of muscle imbalance whether lack of flexibility, or decrease strength leads to shoulder irritation and dysfunction.  In an effort to avoid shoulder pain and prevent injury, you should start stretching and strengthening the chest and neck muscles, particularly the upper and mid back muscles such as the latissimus dorsi, lower traps, and rhomboids.  Start out simple and work your way up to a more challenging workout. When you feel comfortable enough to advance your training, begin to incorporate multiple planes, such as diagonal movements or unstable surfaces to move your shoulders through multiple dimensions.  In the end, listen to what your body is telling you and remember to warm up and cool down for an activity.

Dr. Smith is an Advanced Clinician I at Thomas Jefferson University Hospital's Center City Outpatient clinic JeffFit. He is a guest contributor on Sports Doc.

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