In honor of March’s Athletic Training Month, it’s important to focus on the health and longevity of two of the most important joints for athletes: the shoulders and elbows. Regardless of which sport you play, whether it involves lifting, throwing, or engaging in endurance, keeping these joints strong and free of injury is crucial. Below, we've outlined 8 tips to help maintain healthy shoulders and elbows during athletic training routines, along with expert advice from the well-known local orthopedic surgeon, Dr. John Hinson.
1. Warm-Up Properly to Prevent Strain
Warming up your shoulder and elbow muscles is important before engaging in physical activity. Warming up can reduce the risk of injury by increasing the blood flow to the joints. Dr. Hinson suggests that the best warm-up exercises include: arm circles, shoulder rolls, and resistance band exercises. “Stretching before engaging in sports is crucial, as it helps to increase blood flow to the muscles,” said Dr. John Hinson. “When done properly, warming up significantly reduces the risk of injuries, such as strains or sprains, by ensuring your muscles and joints are ready to perform at their best," added Dr. John Hinson.
2. Incorporate Strengthening Exercises into Athletic Training
The shoulder and elbow joints are supported by the strong muscles surrounding them. These muscles reduce the potential occurrence of sprain and injury, which is why it’s important to ensure they are not weak. Including exercises such as shoulder presses, lateral raises, and rotator cuff in strengthening routines can help avoid possible injuries to the shoulder joints. For elbows, bicep curls and triceps extensions strengthen the muscles surrounding the joint. This will allow the elbow to feel stabilized during physical activity. “Proprioceptive training is crucial for field athletes as it enhances their balance, coordination, and spatial awareness—all essential for managing rapid movements and preventing injuries on the field. By improving the body's ability to sense and adapt to changes in position, athletes can react more effectively and maintain stability during high-intensity matches,” said Dr. John Hinson.
3. Focus on Rotator Cuff Health
For shoulder stability and overall function, the health of your rotator cuff is vital especially when engaging in activities such as swimming, baseball, and weightlifting. Rotator cuff strengthening exercises can be done by incorporating light resistance exercises into your training routine. For example, external rotations or scapular squeezes can help improve the stability and mobility of the shoulder joint.
4. Pay Attention to Your Form During Activity
To prevent shoulder and elbow injuries, you must engage in the proper technique when playing or training for a sport. Dr. Hinson stresses the importance of staying mindful of your form to avoid unnecessary stress on the athlete’s joints. Common mistakes include overextending the joints, which can cause conditions such as tendinitis or bursitis. “Overlooking minor aches can lead to serious injuries that may hinder your performance in the long term. This is why it's important to listen to your body and recognize possible signs of discomfort and strain,” said Dr. John Hinson.
5. Rest and Recovery to Avoid Overuse
Another common cause of injury in the shoulder and elbow is overtraining. Sports that involve repetitive motions are at higher risk for the development of overuse injuries. This includes tennis, baseball, pickleball, weightlifting, and football. Dr. Hinson advises athletes to incorporate rest days into their routine, especially when recovering from an injury. This can be done by alternating training sessions to avoid overuse. “I encourage all athletes to prioritize their rest, recovery, and proper conditioning to keep their body in top shape for the demands of the sport," added Dr. Hinson.
6. Include Flexibility and Mobility Exercises
To help maintain a full range of motion and prevent stiffness in the athlete, Dr. Hinson encourages the implementation of basic stretching and mobility exercises to avoid injury in the shoulders and elbows. Stiff muscles may lead to athletic injury if they are not being stretched properly. Some exercises include doorway chest stretches for increased shoulder mobility and wrist flexor stretches for elbows. Incorporating both mobility and flexibility stretches in an athletic training routine will lessen the likelihood of being injured.
7. Be Mindful of Pain in the Shoulder and Elbow
If an athlete experiences any discomfort in their shoulders or elbows, Dr. Hinson suggests not to push through the exercise training. In general, pain is a signal that something is not right in the body. To avoid more serious injuries, early intervention measures will help. Dr. Hinson advises the athlete to consult with an orthopedic specialist, like himself, if persistent pain or swelling is present. An expert will be able to give the athlete advice on the proper treatment or rehabilitation options when it applies.
8. Invest in Proper Equipment for Athletic Training
Investing in the proper gear for athletic training can significantly reduce stress on the athlete’s joints. From wearing an elbow sleeve during swinging or throwing sports to using the correct equipment during weight training, proper equipment can help lower the chances of injury during athletic training. Additionally, a high-quality support brace and properly fitting sports equipment can protect against impact injuries and strains.
Overall, athletes can keep their shoulders and elbows healthy and performing at their best by following these expert tips from Dr. Hinson. Remember, maintaining joint health is an ongoing commitment. Beyond March’s Athletic Training Month, athletes should continue to focus on injury prevention, strengthening, and recovery when engaging in sports training and in the sport itself. Dr. Hinson encourages all athletes to be mindful of their bodies, and if engaging in sports or athletic training exercises causes pain, stop immediately and consult with a physician. To learn more about Dr. Hinson and the Palm Beach Orthopaedic Institute, visit https://www.pboi.com/john-hinson.
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