If you’re like most people, you use your shoulder muscles every day without even thinking about it. But did you know that those muscles can be easily injured? Here are six common ways people injure their shoulders:
1. Lifting Something Heavy the Wrong Way
When you lift a weight, your shoulder muscles work together to lift and support the load. If you lift something too heavy or do it the wrong way, you can easily strain or tear these muscles. Throwing a ball or lifting something with your arm out to the side are two common ways people injure their shoulder muscles this way.
2. Using Your Shoulder Muscles to Hold Your Phone Up for Too Long
When you talk on the phone, you unconsciously use your shoulder muscles to support the weight of the phone. This can lead to pain and stiffness in the shoulder joint over time. Holding the phone up with your arm instead of your shoulder can help reduce this type of shoulder injury.
3. Sleeping On Your Shoulder Wrong
If you sleep on your shoulder wrong, you can damage the tendons and muscles in your shoulder. This can cause pain and stiffness in your shoulder when you wake up in the morning. Try sleeping on your back or side instead of your stomach to reduce the risk of shoulder injury while you sleep.
4. Driving with Your Shoulder Cranked Up Against the Window
When you drive, you typically rest your arm against the window. This can put a lot of pressure on your shoulder muscles and lead to pain and stiffness over time. Try using a travel pillow or raising the seat of your car so that your arm is at a more comfortable level. It’s also a good idea to take a break from driving every few hours to move your shoulder and neck around.
5. Not Using the Correct Form When Doing Exercises
When you do certain exercises, such as biceps curls, it’s important to use the correct form to avoid injuring your shoulder muscles. Doing these exercises with incorrect form can lead to pain and stiffness in the shoulder joint. Toning down the weight you lift can also help to reduce shoulder injuries. Also, make sure to rest your shoulder muscles between workouts.
6. Pulling Your Shoulder Blade Out of Its Normal Position
When you do this, it can put stress on the shoulder muscles and lead to pain and stiffness. Strengthening the muscles that attach to your shoulder blade can help keep them in their normal position and reduce the risk of shoulder injury. For example, you can do shoulder presses or shoulder shrugs.
If you’ve injured your shoulder, see a shoulder specialist right away. They will be able to diagnose the injury and provide you with the appropriate treatment. Depending on the injury, you may need physical therapy, medication, or surgery. If you would like more information on shoulder injuries, please visit www.utahshoulder.com.