Shoulder pain, like all joint pain, sucks. As we get older they tend to become more and more common. The name of the game here is longevity and if you experience any kind of pain you need to listen to your body and make sure you take the appropriate measures to get better.
Shoulder injuries are very common because the joint itself isn’t well supported compared to other joints in the body. When it flares up, it could leave you sidelined from training pretty much every muscle in your upper body. Here are possible reasons your shoulders hurt.
4 REASONS YOUR SHOULDERS HURT
1. WEAK ROTATOR CUFFS
Your rotator cuffs basically control all the movement in the shoulder. During movements such as bench press or shoulder press, the rotator cuffs are put under a lot of stress. Think of them as the muscle behind the muscle. Before starting any upper body program, make sure to warm up rotator cuffs with four to five sets.
2. BICEP TENDONITIS
Believe it or not, your shoulder pain may not even be caused by your actual deltoids, it could also be from tendinitis in the bicep tendon. This tendon actually inserts into the shoulder joint in two separate places and is one of the leading causes of shoulder pain among lifters both novice and advanced!
Deep tissue massage and consistent icing is the first recommendation for treatment. Once the inflammation begins to reduce, stretching and functional strengthen should follow.
3. YOU’RE NOT WARMING UP
Walking into the gym and hitting on rep maxes is a sure fire way to blow out your shoulders altogether. A proper warm-up including light cardio and several light warm-up sets should be a staple in any routine. This will ensure the muscles and connective tissue are well prepared for those heavier and more gruelling sets.
4. YOU’RE NOT STRETCHING
One of the more preventable reasons your shoulders hurt is a lack of stretching. With the training you’ve embarked on, you’re forgetting that you need to work to relieve that tension. Stretching one of the best ways to prevent injury and yet it’s easily the most overlooked part of a program amongst most beginners.
Don’t wait until it’s too late and stay healthy throughout the course of your new fitness lifestyle with these tips to protect your shoulders.