Sustaining a sports injury can cause you to lose shoulder strength, but you shouldn't just wait for the pain to fade on its own. When you do regular gentle exercises, your mobility will improve. Get an assessment to figure out which parts the injury affected so you can follow a good recovery plan.
According to the National Safety Council, around 4.4 million people received treatment in emergency departments after getting injured during sporting and recreational activities. You might think you'll never be able to live an active life after experiencing a significant shoulder injury.
Understanding how to go about shoulder rehabilitation will help you make a great recovery.
What Are Signs of Weak Shoulders?
Struggling to lift your arms or lift things you'd normally carry with ease. If you have noticed your sports performance is quite low and you haven't changed anything about your routine, get your shoulders checked out.
Their strength is probably lower because of the rest period you took after an injury. It's still safer to get an evaluation to rule out other issues.
How Can I Tell if My Shoulder Pain Is Serious?
It might keep worsening even after taking painkillers and resting. You shouldn't ignore shoulder pain, hoping it will subside with time.
These are some warning signs you need to be watching out for:
- Severe swelling
- Major weakness
- Tingling
- Numbness
- Discoloration
Rebuilding Shoulder Strength After a Sports Injury
You might feel frustrated if you're unable to participate in your favorite sports because of an injury. Don't pressure yourself because it will only do more harm than good.
Once you consult experts like those at East Point Physical Therapy, you'll know what to expect during your recovery.
Get a Proper Shoulder Assessment
Before you start lifting weights or doing resistance exercises, figure out what you're actually recovering from. You might have a shoulder injury affecting different parts like:
- Muscles
- Tendons
- Ligaments
- Bones
When you see a physical therapist, they'll do several tests to figure out which parts the injury affected. They might ask you to move your arm gently or even ask several questions about how you feel.
Don't hesitate to let them know when you experience discomfort. It will give them more information they can use to help you.
Exams are important if you want to set realistic recovery goals too.
Restore Your Mobility Before Chasing Heavy Strength Gains
It might be tempting to grab a dumbbell and start working on shoulder strength once the pain and swelling go down. That's probably not the best idea. Consult your specialist before starting any heavy exercises.
They might advise you to start with simple mobility exercises instead of anything complex. Follow their advice to avoid injuring other body parts or the same shoulder you're trying to strengthen.
When you do these exercises, you'll notice steady progress after some time:
- Stretching
- Assisted range of motion exercises
- Controlled arm raises
- Shoulder rotations
Professionals who offer physical therapy can guide you on how to do such exercises safely at home. Let them customize your recovery plan for you. They'll consider the sports you engage in and the areas where you're experiencing weakness.
You might come across many recovery tips online, especially if you're researching things related to your injury. Don't follow any routine without asking your doctor first.
You'll enjoy a smoother recovery journey when you're patient with yourself and cautious when necessary.
Prioritize Rotator Cuff Recovery
Your rotator cuff plays a major role in keeping your shoulder stable while your arm moves. The muscles often weaken after an injury. You need to strengthen them to give your joints enough support.
Experiencing pain when exercising after an injury is often a red flag. You shouldn't ignore such an issue or think it's a sign that the exercise is working. If you use resistance bands when working out, you'll have more control over your movements.
Experts often recommend them instead of weights for the early recovery stages. Ensure you also keep up with your physical therapy sessions and inform your specialist about all the changes you've noticed.
They can adjust your routine as needed until you regain joint stability.
Avoid Returning to Full Training Too Soon
Sports training can be pretty intense for anyone recovering from a sports injury. Stay away from strenuous activity until your doctor clears you. If you do that, you can avoid risking permanent damage.
You might feel less pain when lifting things like groceries at home after working on your shoulder for a while. Don't let such progress tempt you to resume intense training.
Taking things slow is often the best option. Try to increase the intensity of your training bit by bit while paying attention to how your shoulder feels.
Frequently Asked Questions
How Often Should I Exercise My Injured Shoulder?
It depends on the nature of your injury. The risk of worsening your injury with gentle mobility exercises is quite low.
You can do these daily with no issue. Strengthening workouts will strain your shoulder more, and you need to give it time to recover.
After you start showing good progress, your physical therapist might say it's okay to exercise more frequently.
Can I Stay Active While My Shoulder Heals?
Absolutely. You might find it tough to stay inactive as you wait for your shoulder to heal.
Exercise the rest of your body so you can stay fit and avoid stress. You should always consult your physical therapist for guidance first to avoid erasing the progress you've made so far.
Should I Use Ice or Heat Before Shoulder Exercises?
It depends. If your shoulder feels stiff, applying heat to it can make a difference.
Once your vessels expand, they'll increase blood flow in the area and relax the muscle. Ice works well when you're dealing with pain and fluid buildup.
Avoid relying too much on any of these, since they can mask a bigger issue.
Improving Shoulder Strength for a Smoother Recovery
Following your doctor's instructions and being patient with yourself can make rebuilding shoulder strength a lot less overwhelming. Before you pick up dumbbells, try gentle movement.
It's a good idea to keep up with your therapy sessions too, even when the progress isn't what you pictured. Get the latest sports coverage on our new page.
This article was prepared by an independent contributor and helps us continue to deliver quality news and information.
