3 Ways to Prevent Shoulder Injuries
While having a strong and stable shoulder as well as a consistent resistance training program is the ultimate way to prevent shoulder injuries, there are also some key principles to pay attention to during everyday tasks. These 3 tips can be found in more detail in a video with Ally Safety. Get the full story here.
- Limit Prolonged Overhead Work
As we get into certain positions, the shoulder muscles are compromised or fatigued more easily. They are specifically at risk as we get into ranges above shoulder height or into a rotated position with the thumb pointed down. This is important with sustained positions, loaded positions, and repetitive movements. As we get into elevated positions, the joint has less and less room for the tendons. This is true even IF we have full mobility. It is even more true when we don’t have that mobility.
- Keep Elbows In and Thumbs Up
This is simply bringing the work closer to the body and avoiding internal rotation through the shoulder joint. In the workplace setting we coach on keeping the elbows closer to the body (bringing work closer) and the thumbs in an upright position (this avoids internal rotation). If you are giving a thumbs up, you are in a good position.
- Bring the Work Closer
Injury risk decreases as we bring our arms closer to our body with work. While this is a simple rule, the implementation of it can be more complicated. There is not always a straightforward way to do this particularly with overhead work. However, keep in mind that shoulder injuries are also injuries that happen slowly over time. The key is decreasing the cumulative time spent in these positions.