Archery is a precision sport that requires a significant amount of shoulder strength and stability for consistent accuracy. The repetitive movements of shooting a bow, however, can cause injuries over time, with shoulder injuries being the most common problem. You can treat and prevent shoulder problems from shooting a bow by improving your shooting form, decreasing the draw length and draw weight of the bow and increasing the strength and stability of the shoulder joint. Consult your doctor if your shoulder problems persist or worsen.
Causes
There are several factors that can contribute to shoulder problems from shooting a bow. One of the most common causes is having your draw weight set too high. The draw weight refers to the amount of force needed to draw the bow. Having a heavy draw weight puts excessive pressure on the shoulder. Another common cause is poor shooting technique. With poor mechanics, the shoulder joint is susceptible to torque and pressure during the draw, anchor and release of the bow. Another cause of shoulder problems is poor strength and stability in the shoulder joint.
Treatment
Shoulder problems from shooting a bow typically include tendinitis and rotator cuff injuries. Both of these problems result from overuse that causes the ligaments, tendons and muscles to become inflamed. If you start to experience shoulder pain while shooting, reduce the draw weight and the amount of practice, the Bowsite website advises --- for example, decrease the draw weight from 60 pounds to 50 and practice only two to three days per week. You can also consult your doctor about taking anti-inflammatory medications to reduce the pain and swelling.
Practice
Every practice shot you take with a bow puts a significant amount of stress on the shoulder joint and muscles. You can prevent shoulder problems from occurring with a systematic and routine practice plan. Start slowly and gradually increase your amount of shooting as you refine shooting mechanics and improve the strength and stability of the shoulder. Allow your shoulder to recovery between practice sessions to prevent overuse injuries and inflammation. For example, practice on Tuesday, Thursday and Saturday, with Wednesday and Friday designated as rest days for recovery.
Training
You can improve the strength and stability in the shoulder by performing specific resistance-training exercises for the shoulder and rotator cuff. Start by performing basic shoulder stretches to improve flexibility and range of motion before using lightweight dumbbells for strength training exercises. Specific archery exercises include any pulling or rowing movements from exercises such as bent-over rows, seated rows and pullups. Choose three to four exercises and perform 10 repetitions for three sets at least three days per week.
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