Tips To Prevent Shoulder Pain And Injuries

Shoulder pain and injuries are common ailments that affect people irrespective of their age or gender. These problems are often caused by activities that involve repetitive use of the shoulder and arm. The shoulder joint is very important as it enables upper body movement and stabilizes the torso. Shoulder pain is often a result of damage to the tendons, muscles or ligaments in the joint.


  • Sports injury
  • Repeated overhead activities
  • Swimming
  • Day to day activities such as washing, cleaning windows, gardening etc
  • Weight lifting
  • Direct hit or trauma to the upper arm or shoulder
  • Excessive exercising that involves repetitive arm movement
  • A direct fall on an outstretched hand or shoulder
  • Automobile accidents


  • Pain which may get aggravated during activity
  • Pain while sleeping on the affected shoulder
  • Stiffness
  • Restricted range of motion
  • Feeling that the shoulder may pop out
  • Weakness in the arm and shoulder
  • Inability to lift or stretch the arm
  • Numbness or a feeling of warmth

Prevention Tips

  • Avoid excessive use of the upper arm and shoulder joint
  • Warm up properly before any physical activity
  • Use shoulder pads and protective gear during sports
  • Maintain a good posture to keep the shoulders stable and properly aligned
  • A proper stretching routine or before exercise is essential to maintain flexibility and body alignment as well as prevent muscle cramps
  • Specific exercises that strengthen the arm, wrist, neck and back muscles should be done regularly
  • Wear the seat belt while driving
  • Make sure you maintain proper body posture while lifting heavy weights
  • Take frequent breaks between activities that involve overhead stretching of the arms such as painting
  • Do not attempt to catch falling objects
  • Sports persons should undergo proper training and conditioning programs to prevent injuries
  • Avoid any activity at home or work place which causes discomfort

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