Pushups, punches, throws, grabs, and joint manipulation all contribute to shoulder injuries in martial arts. Proper warm-up of shoulders and all body parts is important in any training, but even after warm-up injuries can occur.
Types of shoulder injuries typical in athletes include sprains and pulled muscles, torn ligaments, torn rotator cuffs, dislocation, and broken bones. Repetitive stress injuries of the shoulder can also occur from overuse. If any of these injuries are suspected, see your orthopedic doctor right away for evaluation.
To maintain strong shoulders and prevent injuries from occurring in the first place.
Incorporate the following steps into your routine:
- Warm up before exercising including doing arm circles and light stretching.
- Cool down after your workout in the same manner, with light stretching and rotation of shoulders/arms.
- Focus on strength training for the entire upper body which will help support the shoulders during exertion.
- Pushups are one of the best exercises to build and maintain shoulder strength. Start at your own pace and build to a comfortable level of activity over time.
- Shoulder shrugs – sounds simple because it is. This can be done anywhere, not just in the gym.
- Pull ups can be challenging, but starting at a slow pace with only a few reps will get you started. Build over time to more reps according to your strength building progress.
- Stay hydrated with water or electrolyte rich beverages.
- Use joint health supplements like Glucosamine which helps build healthy cartilage and maintain proper bone space in joints.
- Be smart: practice good posture and use care when lifting or swinging objects. If you begin exercise and feel joint pain or shoulder discomfort, stop and rest. Better safe than injured.
Comments