Bodybuilding places a lot of strain on your shoulder joint and the surrounding tendons and muscles. Should you lift too much weight or lift improperly, you could suffer from an injury like a sprain, dislocation, separation, tendonitis or tear. While the type of injury you experience dictates the kind of treatment you require, the recovery process from most bodybuilding-related shoulder injuries typically follows a similar pattern. Make sure to get your injury properly diagnosed by a medical professional prior to engaging in any recovery efforts.
Step 1
Apply ice to the injured shoulder to reduce inflammation and swelling, as well as to relieve pain. Apply the ice for no more than 20 minutes at a time. Wrap an ice pack in a towel to prevent injury to your skin.
Step 2
Rest. If the injury was not serious and merely a sprain or a mild form of tendonitis, continue to perform daily activities, but be careful when lifting objects above your head or reaching in any one direction that would stretch the shoulder significantly. If possible, avoid movements that place any strain on your shoulder until it has completely healed.
Step 3
Perform the hanging arm circle exercise to regain flexibility. Stand in front of a table and lean on the surface with the hand of the arm that isn't injured. Release the tension from your injured shoulder as it hangs down from your body. Swing the arm in small circles, allowing it to hang freely from the joint. Work this motion into larger circles, then switch directions. This shouldn't hurt at all, so if you experience pain, stop immediately.
Step 4
Perform pendulum arm swings to further expand your shoulder's range of motion. Stand next to a table and bend at the waist as you lean on the table with the hand of your good arm. Let your injured arm hang, then start to swing it from side to side -- it should swing wide in a pendulum motion. Then change directions so it swings to the front and back. As you build strength, hold a light weight in your hand as your arm swings back and forth.
Tips and Warnings
- If your injury is severe, you may have to undergo shoulder surgery to repair the damage. This may involve repairing a torn muscle or tendon, or replacing the entire shoulder joint with a metal or plastic socket. Discuss your surgery options with your doctor. Shoulder surgery should be your last resort for healing a shoulder injury.
