Shoulder Injuries and Weight Lifting

Article by Alex Miller

Shoulder Injuries and Weight Lifting – Health – Fitness

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Of all the places on your body to be injured, shoulder injuries in weight lifting will render your upper body strength next to useless. If your shoulder is badly hurt, you will have a challenging time pulling or pushing anything heavy.According to a particular study with elite powerlifters, the most commonly injured areas when lifting iron are the shoulders, lower back and knees. The study also found that if you are older than 40 then you chance of an upper body injury was a lot greater than if you were younger. All in all, however, powerlifting as a sport has an injury rate “low compared to other sports.” Olympic weight lifters tend to get more back and knee injuries whereas powerlifters tend to get more shoulder injuries

Anatomy of the Shoulder

The shoulder is a rather complex structure because it is capable of so much mobility. It is comprised of three bones: The humerus (upper arm bone), the scapula, (shoulder blade), and the clavicle (collar bone). The articulations of these three bones make up three main shoulder joints. There are about a dozen major muscles (such as deltoids) that collaborate in shoulder movement as well with minor muscles and tendons (fibrous tissue connecting muscles to bones).

The Shoulder’s Rotator Cuff and Bursae

The main shoulder joint is called the glenohumeral joint which is a ball and socket structure where the shoulder blade attaches to the upper arm bone. A rotator cuff covers this ball and socket joint to keep it tight and in place with a group of 4 muscles and their associated tendons. The four rotator cuff muscles are called the supraspinatus, the infraspniatus, the teres minor, and the subscapularis; each one serving different functions to move the upper arm bone (humerus) in different directions within the socket (glenoid fossa).

At the top of the shoulder is a bone called the acromion which is actually an extension of the shoulder blade (scapula). It hooks from around the back to the top. Between the acromion and the rotator cuff is a synovial fluid filled sac called a bursa that cushions and buffers the acromion from the rotator cuff’s movements. There are eight such bursae located at different points about the shoulder girdle.

Shoulder Injuries and Causes

The rotator cuff is the most common source of shoulder pain. This includes any problem underneath the acromion bone. A health care professional specializing in sports injuries may be the best one to diagnose the exact cause. They will check the different movements that give you shoulder pain and test your range of motion. Whenever you raise your arm, the space between the acromion and the rotator cuff becomes smaller. This may cause the acromion to push or impinge against the bursa which can swell and become inflamed. This commonly happens with athletes who use repetitive overhead movements such as baseball pitchers, volleyball players, swimmers and the like. It can also occur in the workplace with painters, plumbers, electricians or anyone using repetitive movements overhead. When it comes to a sport such as powerlifting, one study shows there is no correlation between shoulder injuries and any specific exercise.

If the rotator cuff itself is injured then it may be a tear. There are two types of tears: Chronic and Acute. A chronic tear occurs over time because of overuse and usually after a tendon has been rubbing against a bone for awhile. An acute tear is the result of a sudden movement. The shoulder is one of those areas of the body where this is little blood circulation. If an injured tendon sustains microscopic tears and does not get an adequate supply of blood to heal, this could lead to tendon degeneration. This condition, however, is usually related more to age and overuse than it is a result of a trauma or sports injury.

The shoulder is the most unstable joint in the body. Many times the cause of a shoulder injury is because there is too much play in the ball and socket joint. One of the main functions of the shoulder is to provide stability to movements using the arm. If your shoulder is unstable, you will definitely develop problems. Be sure you are diagnosed correctly before you start doing a lot of laterals with dumbbells. Your health care professional will probably give you a few exercises to do for your rotator cuff.

Treatment for Shoulder Injuries

To get a better look at the possible damage within your shoulder, your doctor may suggest arthroscopic surgery. This is a minor invasive surgery where a small incision is made in your shoulder and then they look around inside with a very small camera. Your doctor can see whatever damage there is and help you make a decision about what options are available.

If you suffer an acute trauma to your shoulder perform the first aid procedure known as R.I.C.E. and see a health care professional immediately.

• Rest – Stop using the afflicted part.

• Ice – 10 minutes on, 10 minutes off for an hour (or whatever feels comfortable).

• Compress – Wrap a compression bandage around the injury. This may keep down the swelling.

• Elevate – Keep the injured part propped up and elevated above the level of your heart. This may help keep down the swelling.

Recovery and Continuation after Shoulder Injuries

Recovery usually always begins with plenty of rest. When continuing with your weight training program, follow some key do’s and don’ts such as warming up with as many sets as it takes in order to get blood circulation going. The shoulder should feel good before you start a working set. Start off with lighter weight before you are capable of handling anything heavy. Do shoulder stretches after a workout. Know the difference between shoulder soreness discomfort and the pain of an injury. If you have any doubts about a shoulder injury then go see a doctor.

About the Author

If you liked this article, you may also by interested in the Weight Training and a Back Injury. Check out http://weighttrainingforever.com/ for more weight training information.

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Alex Miller

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Weight lifting hooks are intended to be used for heavy lifting exercises, such as deadlifts, shrugs and cable rows. For more information, visit www.harbingerfitness.com
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Avoid Injuries With Golf Strength Training

Article by Mike Schlacter

Avoid Injuries With Golf Strength Training – Sports

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Golf is a much more strenuous activity than non-golfers believe, when you play golf you are using most of the muscles in your body, and you are using them in ways that they were not necessarily designed to be used. If you are intent on learning to play golf then the first thing you should realize is that you need to be pretty fit if you want to get anywhere in the game without causing yourself too much grief. All too often people take up golf when they are not really fit enough and there have been cases where people have injured themselves in such a way that they never play golf again.

Most professionals golfers got where they are because they realized very early on that if they wanted to get anywhere in the game without serious injury then they had to look at building up their strength and increasing their flexibility. Building up the strength in your muscles is important for a golfer who wants to develop a good swing and a better drive. When you start out on golf strength training you need to consider nutrition and healthy workouts. Unless your body is getting the right kind of food, e.g. plenty of protein and green vegetables you won’t be up to strenuous exercise programs.

Everyone is different and this includes every golfer, a program that works really well for one person may be too much too soon for another, this means having some understanding of your own strengths and weaknesses. Probably the best advice is to start small but to be consistent – so you may want to limit your exercising and strength training to two or three times a week to start. Whatever you decide on just ensure that you are consistent in what you do. Little and often is a good maxim for most things in life and golf is no exception,

When you start working on golf strength training you might be a bit put off by the fact that many of these workouts involve the use of weights or dumbbells, don’t be, the reason you need these things is that in order to develop strength you need some sort of resistance. Using some sort of weight for example when you work on your golf swing means that you will be taking your body further than it wants to go because of the resistance – this will strengthen both your shoulders and your abdominal muscles.

Golf strength training involves using the lighter type of weights because you are trying to develop strength rather than build up your body. Because the weights are lighter this means that you can use them in more exercises than you would be able to if you were using heavier weights. When this sort of regular strength training is used along with stretching exercises, which are an inevitable part of a golf swing, it won’t be long before you begin to see an improvement in your game.

About the Author

For more information on golf strength training articles, visit the golf exercises site at Perform Better Golf.

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Mike Schlacter

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Reduce Golf Injuries – Upper Body Stretches

Article by Sean O’Kelly

Reduce Golf Injuries – Upper Body Stretches – Sports – Golf

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As golfers, about the most annoying things we have to deal with is injuries associated with the swing movement. When they take place, often only rest will remedy a condition, which takes us from the pastime we love to do. But to eliminate golf injuries, as well as significantly less serious aches and pains, we need to learn what causes these ailments, and then take a preventive maintenance strategy to guarantee a sound body.

As this is a extremely extensive topic, we will on this page deal with the shoulder and back area. The shoulders absolutely are a vital area because of the mobility demanded here. The following exercise really should be done not only at the outset of a round of golf, but before every single tee shot, at the minimum in an abbreviated manner.

1. Grip both ends of the club with an overhand grip.2. Lift the club forward and over your head with the elbows kept straight.3. Shift both hands to the back and behind your head until you feel pressure in your shoulders.4. Hold this position for 20 to 30 seconds, then release.5. Duplicate two or three times.

Don’t go beyond your limits, and do not jerk when you stretch. Look at the way a cat stretches: slow and deliberate.

Another area that i will focus on to eliminate golf injuries is the small of the back. This is perhaps the most vulnerable place for a golfer, since the torque needed in your golf swing puts an abnormal strain on this portion of the body. For this I will propose an exercise on the golf course, and another to do in the home or place of work. Do this on the golf course just before your first shot, and after that as you may feel muscles tense up:

1. Stand straight with back and shoulders relaxed.2. Reach back and interlock your fingers behind you.3. Bend forward at the waste, keeping your back straight.4. Bring your arms up and forward, keeping your hands together. 5. Hold for 10 to 20 seconds, and then release.6. Repeat two or three times.

This exercise is a great help to the upper torso. For some preventive maintenance at home, try this:

1. Take a seat upright in a chair, back straight.2. Reach behind you with your left arm to your right side, turning your torso. Produce torque by holding your right arm against your right leg.3. Hold for ten seconds, and repeat the exact opposite way. Do this each way at least three times.

About the Author

These are just a few examples of exercises that can eliminate golf injuries.  My name is Sean O%u2019Kelly, and I hope that you will consider some of these preventive measures before you miss any time on the golf course.  Click HERE for more training tips and guides, and for an interesting perspective on how to play golf for free, click HERE for a 50 page guide.

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Sean O’Kelly

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Related Upper Body Stretches Articles

How To Avoid Injuries with Sports and Exercise Safety

Article by Sam Li

How To Avoid Injuries with Sports and Exercise Safety – Entertainment

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Exercise and sports safety both on and off the playing field must always be taken very seriously. Sports and exercise injuries occur in people of all ages every day, and many of these are avoidable. The truth is, anytime you engage in some kind of exercise or sports there’s going to be some possibility of getting injured. While these risks can be reduced, they can’t be completely eliminated; but then, there are risks associated with everything we do. There are steps that can be taken, though, that can make an injury far less likely. We will cover a few topics concerning safety precautions for sports and exercise.

No matter what kind of exercise or sport you’re involved with, there’s a simple way to prepare yourself for it. No matter what the activity is, or how fit you may be, it’s essential to warm up properly. This is equally true for high level athletes as it is for someone just starting a fitness program. Even a short warm-up will get your muscle groups prepared for the greater effort you’re about to demand of them. Along with a proper warm up, stretching exercises are very important. A muscle injury is something that can happen to anyone, which is why stretching should be done before any strenuous activity.

If you exercise and get a good burn, sometimes you feel a lot better than you did prior to the workout The positive state of your mind is actually coming to play and is a result of a good workout. You are hyped up and full of adrenaline, and the feelings that result are to be expected. The physical exercise that you do should be limited by virtue of what you’re able to do.

Your performance on any given day will depend upon your body and your mind. You may try too much one day, sometimes motivated by the way you think or feel. Many problems can arise including major or minor injuries that should not happen. Know your limitations, and by using common sense, you will avoid physical injuries.

Learn to listen to what your body is trying to tell you, especially when you are doing physical exercise routines or sports. Your nerves will give your brain feedback you need to listen to in regard to how your body feels and what it can take.

You can learn to understand the needs of your physical system through constant monitoring and consistent workouts. People need to become aware of the demands of their bodies. Doing what needs to be done once you understand what your body is asking for the key to maintaining your health. Once you clearly understand the physical limitations that you have, you will be less inclined to push past them which can be very bad. The above are some of the sports and exercise safety tips that can help you enjoy your favorite sports and other activities in the safest possible manner. You can eliminate many injuries simply be remembering to warm up and stretch ahead of time.

About the Author

True Blood S04E11

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Sam Li

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Avoid Injuries From Running – 3 Simple Keys For Distance Runners

In order to improve as a distance runner you must avoid injuries from running. Consistency is the underlying goal of any training program. A distance runner thrives on progressing from week to week and month to month. Whether striving to get faster or go farther, a running injury can put a stop to any progress and begin to lose some of the hard earned endurance and speed. To maintain constant improvement, distance runners can benefit from the following keys to avoid running injuries:

Know your personal limits

Every runner has a different breaking point. The best example of this relates to a runners weekly mileage. Elite runners training volume will often include weeks of 100+ miles. For the everyday distance runner, this volume may be far beyond their limit. Your limit is the point that as you approach your body starts to break down.

For example, each time a particular runner approaches 50 miles in a week, an unannounced injury will pop up setting back their training. With proper training personal limits can be pushed back, but it is best to allow your body time to adjust to levels just below your limits and slowly build up to and then beyond.

Recover Recover Recover

The nature of increasing speed or endurance as a distance runner is based on consistently tearing down your body and slowly improving with each consecutive workout. The only way to steadily get faster and stronger is to allow your body to heal in between runs. This is especially true of speedwork, tempo and long runs. Training creates micro tears in your muscles and recovery allows them to heal themselves and get stronger. Proper recovery helps to repair your muscles.

Without the rest needed to rejuvenate, weakened muscles can swiftly lead to injury.

Identify Your Weak Areas

The body is only as strong as your weakest area. Experienced runners will listen to their bodies to see what areas are “talking” to them before, during and after a run. These talkative areas are generally the weak areas of the body. Once identified, these weaknesses can be targeted through specific exercises to strengthen potential problem areas.

Find More Speed Workouts For Distance Runners Articles

Sports and Exercise Safety Tips to Reduce Injuries

Article by Holly Franklin

Exercise and sports safety both on and off the playing field must always be taken very seriously. It’s quite easy to get seriously hurt when engaged in rigorous physical activity such as sports, and this can occur at any age. The truth is, anytime you engage in some kind of exercise or sports there’s going to be some possibility of getting injured. It is the risk that we all accept, even if many people never think about it or adequately prepare. We can, however, reduce the chances of getting injured by taking some sensible measures. We will cover a few topics concerning safety precautions for sports and exercise.

Participating in sports or exercises by yourself always poses certain dangers, and some activities are often done in this manner. Jogging or any type of running is a good example of an activity usually done solo. Many other sports also fit into this category, and many people also work out on their own. This isn’t usually a problem, but it can be if someone is injured and no one else is around. Much depends on the nature of the injury, and clearly some are worse than others. If you’re badly hurt, it’s not always possible to move on your own or call for emergency aid. So try to keep that in mind and train with partners or friends whenever possible. Your running or sports shoes must be high quality and in good condition if you run or engage in any strenuous sport. To some extent, your choice of athletic shoes may be limited by your budget, as these can be priced very high. Buying the least expensive shoes you can find may end up costing you more than you bargained for. You don’t want to increase the chances of getting hurt, and inferior shoes can do this. Injuries involving the foot or ankle are especially troublesome and take a long time to recover from. Good shoes also help prevent knee injuries, which is another reason they’re so vital. You depend on your shoes for balance, support and stability in any sport or form of exercise.

It’s always best to start exercising at a slow pace and increase the difficulty little by little. This doesn’t just mean stretching and doing a typical warm-up, though this is, of course, important too. Working out at a very fast pace, or lifting a lot of weight right after warming up isn’t recommended. It’s better to begin the workout at a gentle pace and build from there. Just as you start your car and begin driving at a slow pace, you should do something similar in your workout. The engine in your automobile needs a little time to warm up, which is why you don’t go at top speed right after starting it up. In the same way, if you begin exercising too fast or intensely, your risking an injury. Sports and exercise safety is serious business for anyone who exercises, and it does not matter if you are a weekend exerciser, either. Always take the time to do proper warm-ups and cool-downs to give your body the greatest advantage possible.