Shoulder injuries are among the most common issues faced by active adults, whether you’re hitting the gym, engaging in recreational sports, or performing physical tasks at work. Fortunately, many of these injuries can be prevented with proper care and attention. At the practice of Steven C. Thomas, MD and Donald W Pennington, DO, our board-certified surgeons specialize in orthopedic procedures in the Las Vegas area. Here are some best practices to keep your shoulders healthy and injury-free.
1. Warm Up Properly
Before diving into any physical activity, take time to warm up your muscles and joints. Dynamic stretches, such as arm circles and shoulder rolls, can help improve blood flow and flexibility, reducing the risk of injury.
2. Strengthen Shoulder Muscles
Weak shoulder muscles can increase your susceptibility to injury. Incorporate strength training exercises such as shoulder presses, lateral raises, and rotator cuff exercises into your fitness routine. Be sure to use proper form and avoid overloading with heavy weights.
3. Practice Good Posture
Poor posture places unnecessary strain on your shoulders and upper back. Whether you’re sitting at a desk or standing for long periods, maintain an upright posture with your shoulders pulled back and your chest open.
4. Avoid Overuse
Overuse injuries often result from repetitive movements or excessive activity without adequate rest. If you’re involved in sports like tennis or swimming, make sure to take breaks and alternate between high- and low-intensity activities.
5. Use Proper Techniques
Using improper techniques during physical activities can lead to strain and injury. Whether you’re lifting weights or performing a serve in tennis, prioritize learning the correct techniques from a professional or coach.
6. Listen to Your Body
Pain is your body’s way of signaling that something is wrong. If you experience discomfort or strain in your shoulders, stop the activity immediately and rest. Ignoring the pain can lead to more serious injuries.
7. Consult a Specialist for Persistent Pain
If shoulder pain persists despite preventive measures, it’s important to seek medical advice. At the practice of Steven C. Thomas, MD and Donald W. Pennington, DO, we offer comprehensive evaluations and personalized treatment plans to help you recover and return to your active lifestyle.
Stay Active and Injury-Free
Preventing shoulder injuries requires a combination of strength, flexibility, and mindfulness. By incorporating these best practices into your routine, you can protect your shoulders and enjoy the activities you love without interruption.
Contact Surgeons Dr. Thomas and Dr. Pennington at the Knee and Shoulder Institute in Las Vegas, NV to Schedule an Appointment:
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Serving patients from and around greater Las Vegas, Lake Havasu, Bullhead City, Mesquite, Pahrump, Nevada