Maybe you’re building strength by lifting weights. Perhaps you’re throwing out a runner in a recreational softball league. Or you might be swimming laps to build your stamina. Your shoulders and elbows are nearly always in motion. They are part of the movements you make in just about any type of physical activity.
Shoulders and elbows are also prone to injuries like strains and tendonitis. “These conditions result from sports that require repetitive motions or, with shoulder injuries, sustained overhead positions,” said Kade McQuivey, MD, an orthopedic surgeon with Banner Health.
Injuries can limit your ability to take part in the sports and exercise routines you enjoy and can even affect what you can do in your daily life.
Here are some injury prevention tips that can help you maintain mobility, strength and overall well-being and stay active and healthy.
Common shoulder and elbow injuries
Dr. McQuivey said to watch for:
- Shoulder injuries such as rotator cuff tendonitis or shoulder impingement syndrome, bursitis and tendonitis of the long head of the biceps tendon
- Elbow injuries like tendonitis (tennis elbow or golfer’s elbow)
These injuries can leave you sidelined for weeks or even months, so it’s important to understand what causes them and how you can prevent them.
Risk factors for shoulder and elbow injuries
These factors may raise your risk of shoulder and elbow injuries during exercise or sports:
- Overuse: Repeating the same motion, such as throwing a ball or swimming laps, without enough rest
- Poor technique or posture: Ensure good technique especially during lifting or throwing
- Lack of flexibility or strength: Muscle weakness and inflexible joints can put the shoulder and elbow at risk of injury
- Not warming up: Skipping warm-ups can mean your muscles and joints aren’t prepared for exercise
Shoulder and elbow injury prevention
The good news is that you can prevent most shoulder and elbow injuries with care and attention. These strategies can keep your joints healthy.
Warm up and cool down
Loosen up the muscles around your shoulder and elbow with dynamic stretches and light exercises. Arm circles, shoulder rolls and gentle cardio can help increase blood flow. After exercising, stretching and foam rolling can help relax your muscles and improve flexibility.
Perform strengthening exercises for shoulders and elbows
Focus on the muscles around the shoulder and elbow joints. For the shoulder, exercises that target the rotator cuff are helpful. For the elbow, exercises that strengthen the forearms and upper arms help support the joint.
“You can prevent injuries with regular conditioning exercises using resistance bands and light dumbbells,” Dr. McQuivey said. He recommends checking OrthoInfo.com for examples of specific shoulder and elbow conditioning programs/exercises. Be sure to contact your health care provider to make sure any exercises are right for you.
Form and technique
Pay attention to proper technique to prevent joint strain. When lifting, keep your arms stable and avoid locking your elbows. For throwing, make sure your shoulder rotates properly and your elbow stays at the correct angle.
“If you aren’t sure you’re using the right technique, a coaching session or ergonomic evaluation with a coach could be helpful,” Dr. McQuivey said.
Rest and recovery
Allow time for your joints to rest between exercise sessions. If you feel any discomfort, don’t push through it — rest is important for avoiding overuse injuries. Try low-impact exercises on your active recovery days.
Best practices for specific sports and exercises
Depending on your sport, you can take different steps to protect your joints:
- Swimming: Use proper stroke form and technique so you don't overload your shoulder. Make sure you have enough strength and flexibility to handle repetitive motions.
- Weightlifting: Keep your movements controlled, don't lift more than you can safely and stay within a range of motion that works for your body. Be especially careful with overhead movements. Remember that form is more important than the amount of weight.
- Racquet sports/baseball: Use proper grip and technique and take breaks to avoid overuse. In these sports, you can injure your elbow if you don’t take enough time for rest and recovery.
- Running/cycling: These sports don't directly stress your shoulders or elbows, but they can cause tension in these joints. Keep your arms relaxed and your shoulders down when you're running. If you're cycling, make sure your bike fits you properly to reduce strain.
Signs you might be overusing or injuring your joints
It’s important to listen to your body. If you experience any of these symptoms, you could be overusing or injuring your shoulder or elbow:
- Pain or swelling in the shoulder or elbow, especially during or after exercise
- Pinching with overhead activity
- Pain when you flex or extend your wrist against resistance
- Discomfort during sleep
- Decreased range of motion
- Stiffness
- Trouble moving the joint
- Tingling or numbness in the arms or hands
“Most over-use injuries will heal with stretching, strengthening and activity modification, but be patient because it can take several months with certain conditions,” Dr. McQuivey said. “And some people may eventually need injections or surgery, even if they’re doing all the right things.”
He said you can ice and take a short course of anti-inflammatory medication, as long as your health care provider says it’s OK. Removing inflammatory foods like highly processed foods and foods with lots of added sugar can also help you heal.
When to get medical advice
If you have any of these issues, it’s important to see a health care provider:
- Elbow or shoulder pain without a clear cause
- Symptoms that aren’t getting better after several weeks of stretching and strengthening
- Severe pain or swelling that doesn’t improve with rest
- A shoulder or elbow joint that doesn’t move normally
- Long-lasting discomfort or weakness in the joint
A provider can examine your joint and recommend treatment options.
The bottom line
Your shoulders and elbows are important for physical activity, but they are also prone to injury. With proper warm-ups, strength training and good technique, you can protect these joints and stay active.
If you have any discomfort or pain, take it seriously and give yourself time to rest and recover. When you’re proactive with your joint health, you can lower your risk of injury and continue doing the activities you love.
To learn more about preventing elbow and shoulder injuries during exercise, or if you have any concerns about your shoulder or elbow health in sports, reach out to an expert at Banner Health for guidance.
