Preventing Shoulder Injuries - A Physical Therapists Perspective
Introduction
The shoulder is a fascinating joint. It allows us to manipulate objects in an infinite number of directions at various speeds. The shoulder is the most mobile joint in the body and provides many degrees of motion. This freedom of motion allows us to reach high and low, far and near for objects in space. The large amount of shoulder mobility does not come without a price. Increase in shoulder or (Glenohumeral Joint) mobility leads to a decrease in the stability of the joint. When a joint is unstable, it is more likely to suffer an injury. The most common injury to the shoulder is from a repetitive movement on an unstable joint.
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Anatomy
The shoulder complex is made up of four joints. The glenohumeral joint, acromioclavicular joint, sternoclavicular joint and the scapulothoracic joint. Aside from these joints, there are other anatomical structures that play a large role in normal shoulder function. These include the cervical spine (neck), thoracic
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Mechanism of InjuryIf any one of these movements does not occur, the shoulder joint is susceptible to injury.
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The Rotator Cuff Muscles play a vital role in shoulder stability and injury prevention. The job of the four rotator cuff muscles (infraspinatus, supraspinatus, teres
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The three rules of prevention. 1. Proper posture 2. Good body mechanics 3. Well rounded exercise program We are a product of our environment. A
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Body Mechanics Lifting, throwing and exercising using proper positioning can make a big difference in preventing injury. When lifting something overhead, the shoulders must stay down. If the shoulder moves upward towards the ears, you are increasing risk for impingement by closing down the sub-acromial space. Repetitive movements using improper body mechanics leads to shoulder injury. If an athletic movement such as the golf swing or tennis serve leads to pain in the shoulder, don t try to work through the pain. Seek professional advice from a physical therapist or a sports doctor. You may avoid a serious injury by inquiring when the discomfort first begins.
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Shoulder Exercises Exercising the shoulder to prevent injury should be conducted three times per week. There are many variations of exercises that can be used to strengthen the rotator cuff muscles and back musculature. Seated rows and lat pull-downs are great ways to strengthen the muscles around the shoulder blades. Keeping the shoulders down and pinching the blades together is the proper mechanics during this movement. Shoulder external and internal rotation will keep the infraspinatus, teres minor and subscapularis strong. Shoulder elevation to the front and side will strengthen the deltoids & supraspinatus.
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In summary, proper posture and body mechanics is vital for
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Dr. Brad M. Gilden, DPT, MSPT, CSCS has been practicing orthopedic and sports physical therapy over the past six years. Dr. Gilden works with a diverse patient population treating high level athletes to adolescents. He has extensive post-graduate training in manual physical therapy and sports related injuries. Dr. Gilden practices physical therapy in Westchester, NY and will soon be joining Elite Health Services, LLC a company that offers in-home physical therapy and personal training in Lower Fairfield, CT and
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