Did you know HIIT workouts could be increasing your risk of a sports shoulder injury? A new study has revealed that these extreme exercise routines, which have become extremely popular in recent years, have an especially increased risk of both shoulder and knee injuries.
The results of the study, published within the Journal of Sports Medicine and Physical Fitness, revealed these high-intensity workouts do dramatically increase the risk of injury. Here, you’ll discover what the new study found and why patients need to be careful if they are thinking of taking up these intensive workouts.
What did the study reveal?
Researchers from the Rutgers University analysed records from the National Electronic Injury Surveillance System dating back from 2007 to 2016. They discovered over a staggering three million injuries which resulted from the use of exercise equipment and callisthenics such as push-ups and burpees.
The records showed that injuries increased at a gradual rate of around 50,944 per year. The majority of injuries affected white males aged 20 to 39 years old. The study also found that this increase in injury rate also coincided with an increase in workouts which were searched for on Google at the time, including HIIT workouts.
Even athletes who have exceptional levels of fitness have an increased risk of shoulder injury if participating in high-intensity workouts unsupervised.
The importance of carrying out HIIT workouts properly
What this research shows is that those who are looking to enhance their training program with high-intensity workouts should be wary of the increased risk they pose to the shoulders, knees, and ankles. These types of workouts certainly aren’t a ‘one size fits all’ solution.
In order to reduce the risks posed by high-intensity workouts, patients need to make sure they first build up their core muscles. Understanding the proper form will really help to limit the strain placed upon the joints, significantly reducing the risks. Experts particularly recommend patients partake in neuromuscular training, along with pre-strengthening programs to enhance their flexibility.
What types of shoulder injuries can occur?
If patients do attempt high-intensity workouts without first building up the core muscles, a number of injuries can occur. In terms of the shoulder, impingement syndrome tends to be the most common injury sustained by those partaking in HIIT workouts. Impingement occurs when there has been repetitive microdamage caused to the rotator cuff. It leads to a sharp pain within the shoulder when carrying out the activity.
Alternatively, if the patient is experiencing pain which reaches from the elbow, the injury could instead be related to tennis elbow. This often occurs due to repetitive gripping of gym equipment, along with poor posture while lifting weights. It tends to occur due to degeneration of the muscle, so regular treatment options may not work if this is found to be the cause.
Overall, high-intensity interval training can have significant health benefits when carried out correctly. However, patients do need to be aware that they can pose an increased risk of a sports shoulder injury. If you suspect you have damaged your shoulder while exercising, contact a shoulder specialist today – call 44 (0) 203 195 2442 to book a consultation.