Preventing Shoulder Injuries This Basketball Season
The basketball season is approaching, and while this means another season of play and excitement, it could also bring shoulder injuries to athletes across the nation. Preventing injury before it happens is key to a successful season, and at the New York Sports Medicine Institute, we can guide you on how to avoid shoulder injuries. Should your shoulder be injured, however, we are here to provide you with a shoulder pain specialist New York and give you the treatment you need.
Types of Shoulder Injuries
As an athlete, you may be wondering about the types of injuries you could be susceptible to. Knowing what injuries you could get will help you be mindful of them during the season. Here are some injuries you should watch out for:
- Shoulder instability: This injury occurs when the shoulder’s muscles & ligaments are stretched so much that the shoulder becomes unstable. Shoulder instability can cause pain and lead to other injuries such as shoulder sprains (a tearing of ligaments in the shoulder) and dislocated shoulders (displacement of the shoulder joint).
- Rotator cuff tear: This injury happens when the tendons tear in the rotator cuff, a group of muscles in the upper arm, and this is often caused by falling or lifting something heavy. These tears make it harder to move the arm, and if the tendon is ruptured, you may not be able to move your arm at all.
- Impingement: This injury happens when the rotator cuff tendons become stressed, and the tissue or bone in the area misaligns from the body and rubs the surrounding tissue. Impingement often occurs when the person raises their arms overhead and puts pressure on the tendons.
- Overuse/Strain: This injury occurs when a sudden surge in activity puts stress on the shoulder, making the shoulder less flexible. Strains can happen if you have not exercised or trained before starting a new sports season.
Stretch to Prevent Injury
Warming up with stretches, especially before exercises, can help increase flexibility in your shoulders before activity. Stretching before exercise or play works, because it activates synovial fluid, which is a lubricator in your joints that makes them more mobile.
However, stretching your shoulders means more than just shoulder rolls. Other stretches you can use before any exercise include:
- Neck stretches
- Pendulum stretch
- Cross-body arm swings
- Cross-body shoulder stretches
- Child’s Pose
- Ragdoll Pose
This list does not encompass all of the stretches you can do to get your shoulders working. You can learn more about these and other stretches here!
Exercise to Prevent Injury
Exercising before any sports season prevents injury by making your muscles, tendons, and ligaments stronger and more flexible before the season starts. What you can do is undergo an exercise program with different kinds of exercises designed to strengthen different parts of the body, including the shoulders, to prevent injury.
It is recommended that you consult a shoulder pain specialist New York before going through with any exercise regimen. They will be able to determine if you are under any risks with the exercise program in question and then give you other exercises you can do to address concerns. However, you may be at home wondering, “What kinds of exercises will prevent shoulder injuries?” Here are some exercises you can do to prevent injury:
- Overhead Press: This exercise involves lifting a barbell over your shoulders by pushing it overhead with your arms and shoulders. This exercise can improve performance with overhead actions, such as shooting a basketball, and prevent injury by strengthening your arm and shoulder muscles. You can also do this exercise with dumbbells.
- Landmine Press: This exercise uses a landmine press, which leans forward to take some stress off of your shoulders. You can use a landmine press by kneeling or standing and then pushing the barbell upwards. This exercise is particularly useful for overhead athletes that do not want to over-fatigue their shoulders.
- Arnold Press: This exercise is similar to a traditional dumbbell press, but instead of lifting the dumbbells, you repeatedly rotate your elbows inward by 90 degrees. It targets all of your shoulder muscles at once and increases the amount of stress you put on them, making them stronger.
Of course, there are even more exercises you can do beyond these three to increase your shoulder strength and mobility. You can learn about them and how to do them here!
Also, do not forget to rest your shoulders for some time after exercising. Not letting your shoulders relax after putting stress on them can cause fatigue and injury to them, so it’s important to give your shoulders an appropriate amount of time to rest.
Shoulder Pain Specialist New York
Even with these stretches and exercises, you may find that you injure your shoulder during play. Finding relief for shoulder pain and injury does not have to be stressful, for we at NYSMI can take care of your shoulders. If you or someone you know is looking for a shoulder pain specialist New York, New York Sports Medicine Institute is here to care for you. Please visit our website to learn more about our services. You’re not alone in your treatment plan. Contact us today!