Safe Ways To Workout With A Shoulder Injury or Pain

Shoulder pain and injuries are a common occurrence among adults worldwide, and in the UK, about 2.4 percent of adults aged between 18 and 60 years old annually consult their doctors for pain and other shoulder conditions. Due to the physical nature of their jobs, athletes, dancers, performers, manual workers, and agricultural workers are more likely to get shoulder injuries than others. But even office employees and those who live a sedentary lifestyle are at risk of developing shoulder disorders such as rotator cuff, biceps tendon, and acromioclavicular joint abnormalities, among others. 

Having a shoulder disorder or persistent pain can impact daily life as it limits your range of motion and makes performing everyday tasks more difficult. Therapy and treatment can help to ease discomfort, but so can regular exercise since it can promote healing while improving muscle flexibility and strength at the same time. It’s important to avoid movements or exercises that can worsen shoulder aches or disorders, so if you have a shoulder injury or chronic shoulder pain, here are some safe ways to workout and improve your health.

Focus on Flexibility and Improving Range of Motion

Shoulder injuries and chronic shoulder pain conditions should never be ignored since these can lead to absenteeism, reduced productivity, and emotional distress. Certain cases may require an intensive treatment plan to ease discomfort and restore your shoulder’s movement, so consult a professional to get proper diagnosis. Depending on the extent of your injury or the degree of pain that you’re experiencing, your doctor may prescribe physical therapy, or a minimally invasive treatment such as a shoulder arthroscopy, which is a designed to treat a host of shoulder disorders like shoulder bursitis or a rotator cuff tear. 

Your doctor may also recommend doing certain exercises that can reduce muscle stiffness and improve range of motion, such as Pilates. This type of workout can be beneficial for shoulder injuries since it eases soreness and promotes flexibility, so you may be advised to start doing clinical Pilates, which is usually designed by a physiotherapist to address shoulder problems. A study has revealed that clinical Pilates is significantly better than conventional exercises for reducing shoulder pain, so plan on incorporating this into your fitness routine. You may also be cleared to do Pilates on a reformer machine, which provides support while doing shoulder rehabilitation exercises.  

Use Resistance Bands

Some people who are experiencing shoulder problems may be advised by their general practitioner to temporarily stop lifting weights since it can cause strain or further injury. If you’re asked to refrain from lifting weights but you don’t want to lose muscle strength, think about using resistance bands while working out. Resistance band exercises are great for increasing flexibility in the shoulders and reducing pressure in your joints, resulting in less pain and enhanced range of motion. They’re also good for building muscle, especially if you use the right techniques, making it a gentle way to maintain or maximise muscle mass without straining your shoulders. 

Some exercises that can minimise shoulder pain include front raises, wherein you stand at the centre of the band with your feet shoulder-width apart. Grasp the handles or ends of the band, then raise your arms slowly in front of you until they’re parallel to the ground. Hold for two seconds, then slowly lower your arms. Do 10 repetitions for two to three sets. You can also do lateral raises wherein you lift your arms to the side until they’re parallel to the ground. Next, do some standing rows by anchoring the center of the band at your chest height, then keep your back straight and your shoulders down while pulling the ends of the band to your rib cage. Do 10 reps for two sets, and see to it that you do these exercises slowly. 

Don’t let shoulder aches or injuries stop you from working out. Consider these exercise tips to reduce shoulder pain and enhance range of motion. Remember to get clearance from your doctor before starting a new exercise regimen to prevent causing further injury to your shoulders.