Kabir Sharma
Are you a fitness freak who lifts heavy weights or performs repetitive activities involving the shoulder joint, resulting in shoulder injury at gym? If yes, you’re not alone. A shoulder injury at the gym is one of the most common complaints made by fitness enthusiasts. Some of the main reasons for shoulder pain include overuse, bad posture, and muscular tension. Though pushing yourself to exercise is good, avoiding pain in the shoulder after gym can result in more damage and perhaps necessitate surgical repair.
Thus, in this blog, we have mentioned seven tips on how to prevent shoulder pain during workouts:
How to Prevent Shoulder Injury Gym?
Below are some of the tips that will help avoid pain in the shoulder after the gym.
Warm Up Before Working Out
Warm-up is important before you start exercising for bodybuilding, and you need to maintain a gradual increment in weight lifting. You can do jumping jacks or run on a treadmill, to increase the blood flow. Follow it with dynamic stretches targeting your shoulder joints, including arm circles or shoulder rotations.
If you don’t keep a watch on your exercises, then it might result in misaligned or injuries to your shoulder.
Keep Your Body In Shape
You might be looking for ways to keep your body in shape, and for this, the best option is to choose a healthy diet and regular exercise. Regular exercise and the right nutrition intake keep you protected from injuries and pains so that you can perform well.
Also, use the right equipment, such as weightlifting gloves or straps, to prevent shoulder pain during a workout. It is recommended to use weightlifting gloves as they can improve grip strength and lower the slipping risk, while straps can help take pressure off the wrist and forearm muscles, allowing you to lift heavier weights without placing undue stress on the shoulder joint.
Increase Weight and Intensity Gradually
Increase the weight and intensity of your exercises slowly to avoid pain in your shoulder after the gym. The main cause of shoulder pain in most cases is straining or tearing of muscles caused by trying to lift too much weight or complete too many repetitions. Start with a weight that is easy and comfortable, then as your muscles get stronger and more toned, slowly increase the weight and intensity.
Careful Lifting Technique
Using the right lifting technique is important to avoid shoulder injury gym. One of the frequent shoulder injuries from weightlifting occurs while lying on a bench with arms out to the sides at shoulder height and rotating the forearms backwards while holding dumbbells. In case the dumbbells are too heavy or the technique used is wrong, there’s a risk of the weight slipping and causing a tear in the labrum or rotator cuff.
Lifting with poor technique or pushing too much weight too soon can result in painful, long-term injuries.
Be Careful at Work
Your lifestyle outside the gym also plays an important role. People exercising at the gym also work at different sites like mining, construction, building, and any other sites, and thus need to be careful that they do not injure their shoulders.
Sitting in the right posture, adhering to safety precautions, and taking breaks for a few minutes after each hour of work is important and helps avoid shoulder injury. Neglecting all these can worsen chronic shoulder issues over time.
Listen to Your Body
In case there is some soreness in your shoulder while doing the workout, then you must not ignore it. If you experience pain for longer, then it is recommended to visit your doctor and get timely treatment. Do not feel hesitant to discuss your problems, as it can worst shoulder injury gym condition.
Stay Cautious While Doing Stretching Exercise
Stay cautious while stretching your body if you are doing yoga. If you stretch your shoulders more without practising for a long period, then it can damage your shoulders and other joints of your body. Also, in case of pain, you must avoid those exercises that put your shoulder in an unnatural or stressed position, including behind-the-neck presses or upright rows are some of the shoulder pain exercises to avoid.
Also read: Is Poha Good for Weight Loss? Discover the Benefits of This Power-Packed Meal
Wrapping Up
So these are some of the tips to prevent shoulder injury gym. Keep these tips in mind while you are working in your day-to-day life, and it will give you positive results.
From warming up properly to using correct techniques to listening to your body, every small action makes a big difference.
