How to avoid shoulder injuries when weight training

Overhead Weightlifting is a great way to improve your upper body strength and power but it can have its downside, particularly an increased risk of shoulder injuries.

Performing movements like a shoulder press, push press or jerks should be staples of any exercise program focusing on your upper body and can have huge benefits to the muscles around your shoulder girdle.

However, they can generate a lot of force at the shoulder joint and it’s always a good idea to look at ways to reduce your injury risk whilst performing them.

Here, we will look at some of the best ways to avoid shoulder injuries when doing overhead lifting in your training.

What types of shoulder injuries can weight training cause?

Due to how much pressure weight training places onto the shoulders, there are several types of injuries that can occur. Tendonitis, Bursitis, strains and sprains tend to be the most common injuries experienced. However, you could also suffer a rotator cuff or labrum tear.

Injuries range from mild to severe, and all of them can be exceptionally painful.

While it isn’t always possible to prevent shoulder injuries, in the case of weight training it usually is.

Best ways to prevent shoulder injuries when weight training

If you plan on adding overhead lifting to your weight training, there are a few things you can do to prevent shoulder injuries. These include:

1. Build up strength in the main shoulder muscles

2. Always gradually increase the intensity

3. Ensure you use the correct form and equipment

4. Always warm up and cool down

5. Ask a qualified professional for advice prior to changing your routine

1. Build up strength

Having a foundation of strength and mobility in the shoulder muscles is a great way to reduce the risk of injury. Basic exercises that improve your shoulder stability and mobility whilst improving your strength are a great place to start. If you’re unsure, a good osteopath or physiotherapist should be able to do a thorough assessment to help you understand where you need to start.

2. Gradually increase the intensity

It is also important not to lift too much too soon. If you are attempting to train with heavier weights without a structured progression, it can greatly increase the risk of injury. An essential part of any training plan is a gradual progression in intensity and difficulty of the movements so that you can continue to safely build strength for months and years to come.

3. Use the correct form

Weight training can be an intensive form of exercise. Like all types of sports, it is important to ensure you are using the correct form when you lift. If you aren’t using the correct form or technique, it can lead to certain muscles and joints working harder than they need too. This increasing the chance of them becoming overloaded and not recovering sufficiently between sessions.

4. Warm up and cool down

With any good training program, a warm up and cool down are an essential part of every session. Warming the joints ups with movement and increased blood flow allow you to tackle the main part of your session safely and effectively. This is particularly important around the shoulder joint as there are so many muscles involved.

5. Get advice from a professional

Ideally, you should talk to a qualified professional prior to starting weight training or changing your gym routine. They will be able to advise you of whether it is safe and how much you should do. They should also be able to observe and correct your technique to make sure you are moving as well you can be.

If you want to prepare your shoulders for weight training, or you need to address an injury, book a consultation with Kieran Hogan today. After competing in the Australian National Weightlifting Championships, Kieran is our friendly expert in weight training injuries.