Shoulder the Load: Tips to Keep Working Out Despite Shoulder Pain.
Shoulder pain can be a common issue that can hinder your workout routine. It can arise due to several reasons, such as overuse, poor form during exercises, or a previous injury. However, it is crucial to maintain a regular workout routine despite shoulder pain to prevent it from worsening and to improve your overall health.
Here are some tips to continue working out despite having shoulder pain:
Consult a healthcare professional:
If you experience persistent shoulder pain, it is crucial to consult a healthcare professional to identify the root cause of the problem. A doctor or a physiotherapist can assess your condition and suggest appropriate exercises to alleviate the pain and improve your flexibility.
2. Warm-up:
Before starting any workout, it is essential to warm up your muscles to prevent any further damage. A proper warm-up routine can include stretching, light cardio, and mobility exercises that can help to increase blood flow and loosen up the muscles.
3. Modify your workout:
If you experience shoulder pain during certain exercises, it is advisable to modify them to reduce the strain on your shoulder. For example, if you experience pain during bench press, you can try using dumbbells instead of a barbell. Similarly, if you experience pain during shoulder press, you can try using resistance bands or cables instead. Modifying your workout routine is an effective way to continue working out despite shoulder pain.
Here are some tips on how to modify your workout routine:
Avoid overhead exercises:
If you experience shoulder pain during overhead exercises, such as shoulder press or lateral raises, it is advisable to avoid these exercises. Instead, you can opt for exercises that do not require overhead movements, such as chest flys, seated rows, or bicep curls.
Use lighter weights:
Using lighter weights during exercises can help to reduce the strain on your shoulder. It is advisable to avoid lifting heavy weights during exercises that cause shoulder pain, as it can worsen the pain. You can reduce the weight and increase the number of repetitions to maintain the intensity of your workout.
Modify your grip:
Changing your grip during exercises can help to reduce the strain on your shoulder. For example, if you experience pain during a bench press, you can try a neutral grip or a dumbbell press instead of a barbell press. Similarly, if you experience pain during pull-ups, you can try using an underhand grip or resistance bands.
Focus on unilateral exercises:
Unilateral exercises, which focus on one side of the body at a time, can help to reduce the strain on your shoulder. For example, if you experience pain during a shoulder press, you can try a single-arm dumbbell press instead of a bilateral shoulder press.
Stretch:
Stretching your shoulder muscles can help to alleviate shoulder pain and improve your flexibility. You can include shoulder stretches, such as doorway stretch, wall stretch, or cross-body stretch, in your warm-up and cool-down routine.
4. Strengthen your rotator cuff:
Weak rotator cuff muscles can cause shoulder pain, as they are responsible for stabilizing the shoulder joint. Incorporating exercises that focus on strengthening the rotator cuff, such as internal and external rotations, can help to alleviate the pain and improve your shoulder stability.
5. Use proper form:
Improper form during exercise can cause shoulder pain. It is essential to use proper form and technique during exercises to avoid any strain on your shoulder. You can ask a trainer or a healthcare professional to guide you on proper form during exercises.
6. Take breaks:
It is essential to take breaks during your workout routine to prevent any further strain on your shoulder. You can take short breaks between exercises and stretches to prevent fatigue and alleviate any pain.
In conclusion, shoulder pain can be a hindrance to your fitness routine, but it is essential to maintain a regular workout routine to prevent it from worsening. With the right guidance from a healthcare professional, modifications to your workout routine, and proper form, you can continue to stay fit and healthy despite shoulder pain.