Fitness folks who lift heavy weights or perform repetitive activities involving the shoulder joint frequently complain of shoulder pain. Many factors, including overuse, bad posture, and muscular tension, can contribute to shoulder pain. While it may be tempting to push through the discomfort and keep up your exercise regimen, doing so can result in more damage and perhaps necessitate surgical repair.
In this blog, we will look for 6 tips on how to prevent shoulder pain during workouts:

  1. Warm up before working out:
    Making sure you warm up correctly before exercising is one of the best methods to avoid shoulder pain when exercising. Jumping jacks or running on a treadmill can be used to do this. The goal is to raise your heart rate and get your blood pumping. To further help loosen up the muscles and joints, you can execute dynamic stretches that concentrate on the shoulder joint, including arm circles or shoulder rotations.
  2. Use proper form:
    In order to avoid shoulder pain, it’s essential to lift weights and execute other exercises with good form. Incorrect posture can put undue strain on the shoulder joint and cause damage. Exercises involving the shoulder joint, such as overhead presses and lateral raises, should be done with the shoulders down and back, the core engaged, and the arms raised in a controlled motion.
  3. Increase weight and intensity gradually:
    Increase the weight and intensity of your exercises slowly to prevent shoulder pain while exercising. Shoulder pain can result from 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.
  4. Try to recover and rest:
    Exercise is a critical component of shoulder pain prevention, but so are rest and healing. Your muscle fibers suffer minor tears when you exercise, and it takes time for them to cure and rebuild. Allowing your muscles time to rest is crucial for avoiding pain and injury. Avoid overtraining, which can cause muscle fatigue and injury, and make sure to take rest days.
  5. Build up the supporting muscles:
    Exercise-related shoulder pain can be avoided by strengthening the muscles that support the shoulder joint. For instance, the rotator cuff muscles support stabilization and injury prevention of the shoulder joint. Internal and external rotations, which target the rotator cuff, can assist in strengthening these muscles and enhance shoulder stability.
  6. Use proper equipment:
    Using the proper equipment, such as weightlifting gloves or straps, can also help prevent shoulder pain during a workout. Weightlifting gloves can help improve grip strength and reduce the risk of slipping, 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.

For workout geeks who enjoy lifting weights or completing other exercises that require the shoulder joint, shoulder pain can be a painful and frustrating injury. However, by adhering to these recommendations, you can lessen the likelihood of injury while working out and continue to enjoy your exercise regimen.
To help prevent shoulder pain and maintain your health and fitness, remember to warm up properly, utilize the proper technique, gradually increase weight and intensity, rest and recover, strengthen supporting muscles, and use the appropriate equipment.

If you feel like your shoulder is in trouble, you can get in touch with Dr. Vikram Rajguru at the Prolotherapy Clinic. He is the best orthopedic doctor in Pune who resolves your pain with the help of regenerative treatment and that too at lower costs.