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General Prevention for Shoulder Injuries

July 10, 2006 Print This ArticleShare

Author: HyperStrike Certified Athletic Trainers

Overview

The shoulder is a complex structure comprised of four joints (i.e. glenohumeral, scapulothorasic, acromioclavicular and sternoclavicular) and multiple soft tissue and musculotendinous structures. Unlike other joints in the body, the shoulder complex provides a great deal of mobility/range of motion at the sacrafice of structural stability, therefore predisposing it to injury. Shoulder injuries are common in both contact and non-contact sports from direct trauma and repetitive overuse.

General guidelines for the prevention of shoulder injuries include:
• Preventative strength and conditioning program
• Protective shoulder padding
• Learning proper falling techniques

Preventative strength and conditioning program

Sports requiring extensive use of the arms and/or shoulders must include a preventative strength and conditioning program. The program should focus on basic strength and conditioning gains and correct biomechanics.

A strength and conditioning program should also focus on improving neuromuscular recruitment patterns and neuromuscular firing in addition to improving neuromuscular control with regard to proprioception (i.e. balance, posture, bodily movement and changes in equilibrium) 2 and kinesthesia (i.e. ability to perceive where the body is in space, or the ability to sense joint movement and joint position)1.

Strength and conditioning specialists with an extensive background in kinesiology and/or biomechanics, physical therapists, and certified athletic trainers can help develop a strength and conditioning program based on the needs of an individual and the demands of her/his sport.

Protective shoulder padding

Another general preventative measure for the shoulder includes protective shoulder padding. Sports such as football, lacrosse and ice hockey utilize protective shoulder pads, and these pads may vary in size, design, and construction according to the sport and position in which one plays.

Shoulder pads that are properly fitted should fit snugly to the shoulders and chest without constricting soft tissue. The shoulder pads should completely cover the tip of the shoulder, deltoid muscle, and allow an individual to perform the necessary movements required by her/his position. The opening around the neck must allow an individual to raise her/his arms overhead without the shoulder pads sliding forward, backward or lifting off the body.

Learning proper falling techniques

Direct blows to the shoulder and falling on an outstretched arm/hand are common mechanisms of injury, especially in collision and contact sports. Teaching individuals the proper techniques of falling, such as: a) not falling on an outstretched arm/hand, and b) how to absorb the force of a fall by “rolling off” the shoulder when diving for a ball or stumbling backwards, can help reduce the likelihood of injuries to the shoulder as well as to the elbow, forearm and wrist.

References:

1. Anderson MK, Hall SJ, Martin M. Foundations of Athletic Training: Prevention, assessment and management. 3rd ed. Philadelphia, PA: Lippincott Williams & Wilkins; 2005: 210.
2. Thomas CL, ed. Taber’s Cyclopedic Medical Dictionary. 17th ed. Philadelphia, PA: F.A Davis Co; 1993: 1608.
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