As a Physical Therapist, I have noticed that one of the most common ailments people complain about is pain in the shoulder; on a weekly base, I have at least two-three different people come to me with this issue. Because of a very physically active population, shoulder injuries have become very common, with the result being overuse of the shoulder complex itself. I want to address a few things you can do to help protect your shoulders from injury and keep them as strong as possible.
The shoulder is a very complex ball and socket joint in our body. It collectively consists of the glenohumeral joint, the acromioclavicular joint, the sternoclavicular joint, and the scapulothoracic joint (the latter which is not a true joint). The shoulder complex consists of numerous muscles that allow for optimal function. The deltoid is one of the largest muscles in the shoulder region along with smaller rotator cuff (RTC) muscles. The rotator cuff consists of four muscles: the supraspinatus, infraspinatus, subscapularis, and teres minor. These muscles are vital for normal joint mechanics of the shoulder. The rotator cuff is where the majority of shoulder mechanics issues occur, because of improper care. Remember one thing: the rotator cuff muscles are very small, so if you do not take care of them, they will be damaged a lot easier than one may believe.
There are many factors that can lead to a shoulder injury; repetitive trauma leading to inflammation is one factor in the rotator cuff injury, which can lead to tears. RTC tears can be present and completely asymptomatic, meaning there is no pain.[1] Your shoulder can also face impingement, where the subacromial space on the supraspinatus and the bicep tendon all pinch together; this is due to mechanical wear under the coracoacromial arch. Also, a lack of stability in the shoulder can cause injury as well. A lack of stability can cause the shoulder to deviate from the normal position and this shift, also known as subluxation, can result in the dislocation of the joint.
One of the biggest mistakes I see is an improper or lack of a warm-up for the shoulders in a workout. The first thing one should do is grab a foam roller and roll out the posterior shoulder region, the latissimus dorsi, and the anterior shoulder region near the pectoralis. After the warm-up grab a light resistance band and so some rows, some flies forward and reverse, and some lateral raises.
These are a few exercises you can incorporate into your routine, but there are also many more you can do. The shoulder complex is one of the most used body parts for all of us: take the time to properly take care of it. These are just simple steps you can take to help yourself have better joints. If you have pain frequently take the time to see a doctor for help: this is your body take care of it!