In the realm of fitness and personal training, an in-depth understanding of various shoulder injuries is invaluable. These injuries, while common, can significantly impact a client’s daily life and their ability to engage in exercise. This blog aims to explore the seven most common shoulder injuries, detailing their signs, symptoms, daily impact, and how a personal trainer might approach each case, emphasising the need for individual assessment and tailored programming for successful recovery. Let’s take a look at the most common shoulder injuries that we tend to see.
The Seven Most Common Shoulder Injuries
1. Rotator Cuff Tear
The rotator cuff, a group of muscles and tendons stabilising the shoulder, can tear due to overuse or acute injury. Symptoms like a deep, dull ache in the shoulder, difficulty lifting the arm, and pain during sleep are common. This can hinder everyday activities such as reaching overhead or carrying groceries. Personal trainers should focus on gentle strengthening and flexibility exercises, avoiding movements that exacerbate pain, and gradually build up the intensity as the client’s condition improves. A rotator cuff tear is the first of our 7 most common shoulder injuries.
2. Bursitis
Shoulder bursitis, the inflammation of the bursae, presents with joint pain, stiffness, and swelling. It can make simple actions like wearing a jacket or sleeping on the affected side challenging. In these cases, trainers should incorporate low-impact exercises that focus on range of motion and avoid direct pressure on the shoulder, gradually introducing strength training as the inflammation reduces. Bursitis is the second of our 7 most common shoulder injuries.
3. Tendonitis
Often resulting from repetitive motion, tendonitis involves tendon inflammation. Symptoms include pain and limited movement, making tasks like washing hair or reaching upwards difficult. Exercise regimens should start with gentle stretching and strengthening exercises that do not aggravate the condition. Careful monitoring and gradual progression are key. Tendonitis is the third of our 7 most common shoulder injuries.
4. Shoulder Impingement
Shoulder impingement, where shoulder muscles rub against the shoulder blade, causes pain and weakness, particularly when lifting the arm. This can affect everyday tasks such as dressing or brushing teeth. Trainers should focus on exercises that improve posture and strengthen the rotator cuff and surrounding muscles, ensuring movements are within a pain-free range. A shoulder impingement is the fourth of our 7 most common shoulder injuries.
5. Frozen Shoulder
Characterised by stiffness and pain, a frozen shoulder reduces mobility, affecting activities like reaching back or overhead. Recovery programmes should initially focus on gentle stretching to improve range of motion, followed by strengthening exercises. The emphasis should be on gradual progression to avoid exacerbating the condition. A frozen shoulder is the fifth of our 7 most common shoulder injuries.
6. Dislocated Shoulder
This injury involves the ball of the shoulder joint being forced out of its socket, causing intense pain and deformity. It can severely limit the ability to perform basic tasks. Post-recovery, trainers should introduce exercises that strengthen the shoulder and improve stability, avoiding movements that could lead to re-injury. Injuries from a dislocated shoulder are sixth of our 7 most common shoulder injuries.
7. Fracture
A shoulder fracture, typically from a fall or direct blow, leads to severe pain, swelling, and bruising. Initially, the focus should be on rest and recovery. Once cleared by a medical professional, a trainer can introduce gentle range-of-motion exercises, followed by gradual strengthening exercises as healing progresses. Shoulder injuries and issues resulting from a fracture are the final of our 7 most common shoulder injuries.
The Importance of Personalised Training Programmes
Each shoulder injury presents unique challenges and requires a carefully considered approach. Personal trainers should conduct thorough assessments and work in tandem with healthcare professionals to design tailored exercise programmes. Emphasising individualised care, gradual progression, and consistent reassessment ensures not only a safe recovery but also an effective return to full fitness and daily activities.
This only provides a guide and should not replace professional medical advice. Remember, every injury and individual is unique, and a personalised approach is always best.
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Useful links
- Musculoskeletal Australia (MSK Australia):
- Provides comprehensive information on symptoms, causes, and treatment options for shoulder pain. It covers various causes of shoulder pain, including injuries to the rotator cuff and axillary nerve, and conditions like arthritis and bursitis. The site also discusses how issues in the neck and upper back can contribute to shoulder pain. This resource is excellent for understanding the range of symptoms associated with different shoulder conditions and the general approaches to diagnosis and treatment.
- MSK Australia – Shoulder Pain
- Healthdirect Australia – Rotator Cuff Injury:
- Offers detailed insights into rotator cuff injuries, including symptoms, causes, diagnosis, and treatment. The information provided is comprehensive, covering everything from activity modifications and physiotherapy to surgical options. It emphasizes the importance of proper diagnosis and treatment to prevent further damage.
- Healthdirect Australia – Rotator Cuff Injury
- Australian Society of Orthopaedic Surgeons – Shoulder Injuries:
- Discusses the causes of shoulder injuries, including occupational and athletic activities. The site emphasizes the importance of consulting a GP for a referral to an orthopaedic surgeon for proper diagnosis and treatment. It also mentions common symptoms like shoulder stiffness, feelings of instability, and weakness in the shoulder, which can impact daily activities.
- Australian Society of Orthopaedic Surgeons – Shoulder Injuries
- Better Health Channel – Shoulder Pain:
- This resource from the Victorian Government provides information about various shoulder conditions, including rotator cuff injuries, frozen shoulder, and shoulder impingement. It offers insights into symptoms, causes, and treatment options, making it a valuable reference for understanding the broad spectrum of shoulder-related issues.
- Better Health Channel – Shoulder Pain
- MyDr – Rotator Cuff Injury:
- MyDr offers detailed information on rotator cuff injuries, including symptoms, diagnosis, and treatment options. It discusses the causes of rotator cuff injuries and provides tips on preventing such injuries, which can be helpful for personal trainers designing exercise programmes.
- MyDr – Rotator Cuff Injury
