PREVENT A SHOULDER INJURY
To prevent a shoulder injury might be one of the best things that you could do. Don’t believe me? Ask anyone who’s had a shoulder injury. There are other injuries that might be worse of course, but the thing about the shoulder is that it is connected to almost everything in your upper body.
Take a second and think about your shoulder…what areas does shoulder attach to? We have the chest, back, arms & traps. That is pretty much the whole upper body! So once your shoulder goes – you can be sure that everything else that relies on the shoulder will go too.
The shoulder is capable of doing amazing things. The shoulder for me is the strongest pound for pound muscle in the body. Your shoulder is comprised of three different heads. The Frontal, Lateral & Posterior. To avoid injury you must not forget about any part of your shoulder, and train them all.
Today I want to go over on how YOU can prevent a shoulder injury. Trust me, if you can avoid it with my tips – you will be thanking me later. A shoulder injury is definitely something you want to avoid.
MY SHOULDER INJURY…SUCKED!
So why am I writing this blog? Well guys… If you did not know – I myself was a victim of a shoulder injury. Let me tell you, it was one of the toughest things I have faced in my life. From the injury itself, surgery, to the impact it had one me, and my career and all the way to my rehab… man it really took a toll on me.
What I had is called “Weightlifter Shoulder”. I am not going to get into specifics of what it was, you can click the link to learn more. I also have a very small partial tare in my labrum. There was a time where I could not lift above 25 pounds without feeling shoulder pain. As a result of my shoulder injury I could no longer do any upper body exercise until I got surgery.
The tricky part about the shoulder is how detailed and intricate the shoulder area is. The doctors took months figuring out what the real issue was. I had a doctor who wanted to do surgery on a specific area of my shoulder, and it ended up being the wrong thing! Good thing I didn’t go with him. That goes to show you how confusing the shoulder can be! By the time I got my surgery, did rehab, and started working out, almost two years had gone by.
The time and energy that this took on me was exhausting. It even drove me into a slight depression.. (READ THE BEST WORKOUTS FOR DEPRESSION HERE)
SO TRUST ME! YOU WILL WANT TO AVOID A SHOULDER INJURY!
1.) LEARN THE EXERCISE & FOCUS ON YOUR FORM.
One of the biggest things can damage your shoulder is your exercise form. Now this is the thing… The damage might not occur in the first week, months or years, but eventually having bad form can ultimately damage and deteriorate your shoulder. So to prevent a shoulder injury, learning form is key.
For me this hits home especially when I talk about chest day or shoulder exercises. These are the upper body days you should watch your form the most. Think about doing all the exercises – day after day, week after week, year after year. It is tremendous strain on your body. So even the slightest mistake on your form can have a huge toll on your shoulder health.
A few of the exercises that can have the biggest impact on your shoulders are:
- Incline Dumbbell & Barbell Press
- Flat Bench Barbell Chest Press
- Flat Bench Dumbbell Fly
- Seated Dumbbell Shoulder Press
- Barbell Shoulder Press
I mainly messed on the Incline Dumbbell Press. Instead of doing the motion straight up, I was going forward with the bench angle. As I started increasing weight this put more and more strain on my shoulders.
MY ADVICE is to look up proper form videos, and images to make sure you are doing the exercises correctly. I have some videos on my youtube that I show how to properly do some exercises. Also on my Free Workouts section of the website.
2.) LEARN HOW TO PROPERLY WARM UP
You don’t need to have this massive warmup routine before every workout. To prevent a shoulder injury you just have to know how to warmup properly. Everyone is different. Some people might require more time warming up, and some might simply need a few basic stretches.
When I first started working out, I NEVER WARMED UP. I went straight into my workout. Obviously being young, that was no problem. As the years went by & my body took a beating at the gym, and I got older I learned my lesson. Warming up is a key part of the workout, and will help prevent a shoulder injury.
Warming up will help stretch out your ligaments, muscles & tendons. Also it helps get blood into the muscles before you begin working out. One of the best parts about warming up is that it helps you remain flexible. One of the worst things that happens to body builders is that we lose our flexibility over time.
Stretching before you workout will make sure that you stay flexible & thus preventing any injuries from occurring.
3.) CONSUME SHOULDER HEALTH SUPPLEMENTS
One thing you should invest on, is your body. You only get one (As far as we know). So to prevent a shoulder injury I suggest investing in joint and shoulder supplements. Just like you may take a multi-vitamin for your overall health, you should consume some shoulder supplement to keep your shoulders healthy. I know spending money on something that doesn’t give you gains might seem like a waste, but without your shoulders & joints… THERE ARE NO GAINS!
Now there are a bunch of things in the market that you can consume. Some might be great, and some might be trash. Lucky for you I have pretty much tried everything in the market & for years at that.
HERE IS WHAT I RECOMMEND:
- GLUCOSAMINE – It is used by the body to produce a variety of other chemicals that are involved in building tendons, ligaments, cartilage, and the thick fluid that surrounds joints.
- FISH OIL – One-to-three grams of fish oil each day can help reduce the intensity of joint symptoms like morning stiffness, tenderness, swelling, and discomfort.
- COLLAGEN – Provides support for the growth and repair of cartilage tissue, as well as relieve joint inflammation and pain.
- TUMERIC – Reduces pain, inflammation and stiffness related to rheumatoid arthritis (RA) and osteoarthritis (OA); treats bursitis.
You can find many supplements that have all these ingredients combined. I felt my best when consuming all of these combined together. They help make sure your joints are staying healthy and lubircated for your instense workouts!
MAKE SURE YOU PREVENT A SHOULDER INJURY
Listen to me.. You will want to avoid a shoulder injury. I have stated this a few times, because I MEAN IT! The three simple tips that I shared today are the ones that if I could go back and tell my younger self something – these are the three things I would tell myself.
Enjoy training & have fun. You never know when it will be your last workout. I have been training for 10+ years luckily most of the time healthy & I plan on doing it for many more years. In order for me to continue I have to do one thing… I have to avoid another shoulder injury.
Cheers & Much Love!