Looking to get healthier in 2020? Stick to your New Year’s resolutions by minimising shoulder injury risk.
Shoulder injuries are commonly caused by overusing the joint and they can have a debilitating impact on your life if left untreated. So, if you’re looking to get fit by ramping up your exercise, it’s a good idea to be aware of the dangers and take precautions to protect the shoulder.
Here, you’ll discover the best way to minimise shoulder injury this January when you’re undergoing high-impact exercises.
Do high-intensity exercises increase the risk of shoulder injury?
When you look for studies into the impact high-intensity exercises have on shoulder injuries, you’ll find there is some contradictory advice out there.
In April 2019, researchers from the Rutgers university revealed high-intensity interval training did increase the risk of shoulder injury. However, in December 2019, a study carried out by the Mayo Clinic, revealed high-intensity exercises produced very little increased risk of injury.
The latter study followed 100 people as they participated in a high-intensity training program for six weeks. It showed that out of every 1000 training hours carried out, there was an average of 9 injuries. On the start of enrolment into the program, there were 5 injuries per 1000 hours training. Approximately 37.5% of patients suffered an injury during the training.
So, while it is only a slight increase, you are at risk of developing a shoulder injury if you do sign up to high-intensity training programs. Interestingly the studies also revealed the risks were higher when patients carried out these exercises unsupervised.
Minimising shoulder injury risk
The good news is, while the risks are slightly increased with high-intensity exercises, there are ways to minimise them. The main way to reduce your risk of injury is to ensure you’re following the correct technique and movement positions. This relates to all forms of exercise, particularly strength training.
Another way to minimise the risk is to ensure you’re not doing too much too soon. For example, if you’ve taken months away from exercise, it wouldn’t be a good idea to jump right into high-intensity workouts. Instead, you should gradually increase your stamina and strength with lower-impact exercises. That way, your muscles and joints will be prepared for the additional strain placed upon them in high-intensity exercises.
Treating shoulder pain early
While the above is some of the best ways to reduce your risk of injury, if you do start to experience shoulder pain, it’s important to get it seen too quickly.
Many patients put off seeing a professional for their shoulder pain as they believe it’s a normal part of working out. While it is common to ache and hurt a little after partaking in new exercises, if it is persistent it could be a sign of a problem. The earlier you get the pain looked at, the easier the treatment will be if an injury is detected.
Overall, high-intensity workouts do increase your risk of developing a shoulder injury. However, ensuring you are following the correct techniques can reduce these risks significantly. If you have further questions for the London Shoulder Specialists, call 0203 195 2442.