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Shoulder Injuries: The Silent Runners’ Curse
Shoulder injuries – they’re not the most common running injuries by a long shot. So it’s no surprise that there’s a dearth of information about the best ways for runners to recover from shoulder injuries – or even how to avoid shoulder injuries in the first place. This article investigates.
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The range of shoulder injuries is wide and so is the required recovery time. Some minor problem cause little pain and will heal rapidly; other injuries may require surgery and require months of rehabilitation. Below we give you the lowdown from a useful livestrong.com article that explores the issue – whether it’s a case of tendinitis, rotator cuff strains and tears or any other shoulder issue.
- One cause of shoulder problems is overuse, reflecting the repetitive arm movements associated with running. That can lead to the tendons and muscles in the shoulder becoming irritated or inflamed.
- Injuries can also be related to shoulder instability, resulting in rotator cuff injuries from the excessive movements.
- You can prevent shoulder injuries by incorporating specific shoulder exercises into your strength-training training programme. That might involve exercises such as pushups, dips and presses, making use of resistance bands and lightweight dumbbells, 2-4 times a week.
- Flexibility training and ensuring sufficient time for recovery between running sessions can also help prevent injury.
- When it comes to treating existing shoulder complaints, your approach should revolve around the well-known RICE method – in other words, rest, ice, compression, and elevation. These steps help to reduce inflammation within the shoulder joint, as well as supporting the body’s natural healing process.
- The author also recommends shoulder-specific physical therapy, such as massage and ultrasound – though if the injury is severe, it may be necessary to discuss surgery or anti-inflammatory medication options with your physician.
- Finally, taking steps to improve your running form can also help – as is indeed the case with almost all running injuries…
…runners can also suffer from shoulder injuries that can dramatically affect running performance…