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Tips To Prevent Shoulder Pain And Injuries

Shoulder pain and injuries are common ailments that affect people irrespective of their age or gender. These problems are often caused by activities that involve repetitive use of the shoulder and arm. The shoulder joint is very important as it enables upper body movement and stabilizes the torso. Shoulder pain is often a result of damage to the tendons, muscles or ligaments in the joint.

Causes

Sports injury
Repeated overhead activities
Swimming
Day to day activities such as washing, cleaning windows, gardening etc
Weight lifting
Direct hit or trauma to the upper arm or shoulder
Excessive exercising that involves repetitive arm movement
A direct fall on an outstretched hand or shoulder
Automobile accidents

Symptoms

Pain which may get aggravated during activity
Pain while sleeping on the affected shoulder
Stiffness
Restricted range of motion
Feeling that the shoulder may pop out
Weakness in the arm and shoulder
Inability to lift or stretch the arm
Numbness or a feeling of warmth

Prevention Tips

Avoid excessive use of the upper arm and shoulder joint
Warm up properly before any physical activity
Use shoulder pads and protective gear during sports
Maintain a good posture to keep the shoulders stable and properly aligned
A proper stretching routine or before exercise is essential to maintain flexibility and body alignment as well as prevent muscle cramps
Specific exercises that strengthen the arm, wrist, neck and back muscles should be done regularly
Wear the seat belt while driving
Make sure you maintain proper body posture while lifting heavy weights
Take frequent breaks between activities that involve overhead stretching of the arms such as painting
Do not attempt to catch falling objects
Sports persons should undergo proper training and conditioning programs to prevent injuries
Avoid any activity at home or work place which causes discomfort