As spring brings warmer days and fresh energy, it’s the perfect time to get moving! Whether you're golfing, playing tennis, or kayaking, your shoulders do a lot of the work. Keep them strong and injury-free with these simple tips.
Understanding Common Springtime Shoulder Injuries
Outdoor activities and spring sports like tennis, golf, and baseball are in full swing, but repetitive movements can strain your shoulders immensely. The most common injuries include:
- Rotator Cuff Tears – Caused by repetitive motion, often seen in tennis players, kayakers, and swimmers.
- Shoulder Impingement – When inflammation reduces shoulder mobility, common in golfers and baseball players.
- Labral Tears – Often the result of forceful throwing or sudden falls.
- Bursitis & Tendinitis – Inflammation of shoulder structures due to overuse.
Tips to Prevent Shoulder Injuries This Spring
Taking proactive steps can help you avoid pain and setbacks. Here are some expert-recommended strategies:
Warm Up and Stretch Properly: Before hitting the court or golf course, engage in dynamic stretching and light cardio to prepare your muscles and joints. Incorporate arm circles, cross-body shoulder stretches, and resistance band exercises to enhance flexibility and mobility.
Strengthen Shoulder Muscles: Building shoulder stability helps prevent injuries. Focus on rotator cuff exercises like external rotations, scapular stabilization with rows and shrugs, core strengthening to support overall posture and movement.
Maintain Proper Form and Technique: Poor mechanics can overwork the shoulder joint. Work with a coach or trainer to refine your swing, serve, rowing or throwing motion.
Gradually Increase Activity Intensity: Avoid sudden spikes in activity. Ease into new routines to allow your muscles and tendons time to adapt.
Maintain a Healthy Diet: A balanced diet rich in vitamins, lean proteins, and whole grains helps reduce inflammation and speeds up tissue healing. After surgery, your body’s demand for protein increases to support muscle repair and recovery. That’s why Dr. Hill often recommends supplementing your regular diet with high-quality protein and amino acid supplements. Research shows this approach can help reduce muscle loss and strengthen your immune response—giving you the energy and nutrients needed to heal faster and feel stronger.
Listen to Your Body and Rest When Needed: Pain is your body’s warning sign. If you experience persistent shoulder discomfort, take breaks and apply ice to reduce inflammation.
If you experience lingering pain, limited range of motion, or weakness in your shoulder, it’s time to consult a specialist. Dr. Hill offers expert diagnosis and treatment for all shoulder injuries. Schedule an appointment today and keep moving freely this spring!
AUTHOR: Brian W. Hill, M.D. is a board-certified shoulder surgeon at Palm Beach Orthopedic Institute. He is an expert in advanced reconstructive and arthroscopic techniques, and serves as an assistant team physician for the Washington Nationals and their affiliates. Dr. Hill treats shoulder injuries and arthritis with a focus on patient-centered care and clear communication.
