Don’t let shoulder pain derail your new year resolutions

Now that the new year is upon us, you may now be determined to shape up in 2017. However, if you’re suffering with shoulder pain, your new year’s get fit resolution may seem like an impossible task.

The shoulder is an incredibly complex joint and an injury can cause severe pain not just within the shoulder itself, but across the upper back, neck and right down the affected arm. This obviously causes issues when it comes to working out, as any movement and pressure placed upon the injury can intensify the pain significantly.

So how can you get fit if you’re suffering with shoulder pain?

Should you work out if you have shoulder pain?

There are a lot of different types of shoulder injury and some are more severe than others. If you haven’t already, you need to get the cause of the shoulder pain correctly diagnosed. Minor injuries may simply require good physiotherapy, while more severe injuries may require surgery.

In some cases, you may need to rest the shoulder and avoid working out until it has recovered and the pain has subsided. However, there may still be some exercises you can do which won’t cause further problems or worsen the pain experienced.

What exercises can you do with a shoulder injury?

While it is advisable to avoid heavy lifting and above the head exercises while you have a shoulder injury, that isn’t to say you have to stop exercising completely. It is possible to continue to work out the muscles of the back and shoulders without the risk of further injury and pain. Some of the best exercises to consider include:

• Side lateral raises – Using dumbbells to ensure a more natural motion, side lateral raises help you to tone up the lateral deltoids in the shoulders.
• Front raises – If you’re looking to bulk up the anterior or frontal parts of the deltoid muscles in the shoulder, front raises can help. For this exercise a plate is recommended rather than dumbbells, as it enables your shoulders to work together rather than signalling one out which could increase the risk of further injury.
• Leaning shoulder shrugs – This one is great for the middle of the back and helps to give you a more polished look. To perform it properly, bend over a little at the hips and then do it like you would with a regular shrug. This leaned position helps to target the area and builds it up quickly.

There are also exercises you can do which can help to speed up your shoulder recovery. Internal rotations using dumbbells is a great starter exercise. Always ensure you start off with the lighter weight when you’re starting out. After working on internal rotations, you can then progress to external rotations with dumbbells. These exercises are great for the rotator cuff muscles.

Overall, there are numerous exercises you can still perform while suffering with a shoulder injury. However, it is important to seek advice from a shoulder specialist to establish the cause of the pain and the type and severity of the injury before you begin working out.