Accidents during weight workouts can lead to strains, sprains, fractures and other painful injuries. The shoulder contains a number of muscles and structures that can be injured through overuse or improper mechanics.
Structures of the Shoulder
The shoulder girdle is made up of the clavicle, scapula and humerus bones. These bones provide for a wide range of movement, which helps with daily activity but also increases the risk of injury, according to Sports Injury Clinic. A number of muscles intersect the shoulder. The pectoral muscles, rotator cuffs and deltoid muscles are all prone to injury if weightlifting routines are not performed with care.
Strains and Sprains
A sprain is the stretching or tearing of ligaments, and a strain is the stretching or tearing of a muscle or tendon, according to the Mayo Clinic. Both of these injuries can happen during weight-training routines, especially when the arm deviates from its proper range of motion. For example, if your arm moves into an awkward position during an overhead lift, you may strain your deltoid muscle. Strains can be painful and lead to periods of immobility.
Overuse
Overuse injuries make up almost half of all muscle and bone injuries examined by medical professionals, states the University of Michigan Health System. These injuries occur due to repeated stress on a bone or muscle. If you don't vary your weight routine, you might experience muscle inflammation or swelling in your shoulder area due to this repetitive stress.
Prevention
There are few things you can do to limit your chances of injuring yourself when exercising your shoulder, says the Mayo Clinic. Choose an amount of weight that you can lift comfortably 12 to 15 times to avoid overstraining. Seek balance when planning your workout. By developing both the front and the back shoulder muscles, you will ensure one side is not weaker than the other. Get enough rest between shoulder sessions. Rest for at least a day after a shoulder-lifting session before working the same area again.
Talk to a Professional
If you're starting a new weight-training regimen and want to bulk up your shoulders while minimizing the risk of an injury, talk to a professional fitness trainer. He can help you develop a training plan that uses proper mechanics and incorporates sufficient rest periods between lifts.
