When you think of running injuries, you generally consider injuries to the lower body and back, such as runner's knee, shin splints or IT band syndrome. While these injuries are the most common, runners can also suffer from shoulder injuries that can dramatically affect running performance.
Types
Running injuries of the shoulder range from minor injuries that cause little pain and heal within days, to serious injuries that require surgery and take months to mend. For example, tendinitis occurs when tendons and ligaments within the shoulder joint become inflamed. Other common running injuries of the shoulder include rotator cuff strains and tears, a separated shoulder and shoulder impingement.
Causes
The repetitive arm action involved in running can lead to overuse shoulder injuries. Each stride is complemented by an arm swing that is generated from the shoulder. As a result, the tendons and muscles in the shoulder can become irritated or inflamed, leading to injuries. Another cause is shoulder instability that can lead to rotator cuff injuries from the excessive exercise and arm swings.
Prevention
Runners can easily prevent shoulder injuries through a specific injury-prevention training program. You can incorporate specific shoulder exercises, such as pushups, dips and presses, into your normal strength-training program. Perform these exercises using resistance bands and lightweight dumbbells two to four days per week. Other ways to prevent shoulder injuries from running include flexibility training and scheduling adequate recovery time between running workouts to prevent overtraining.
Treatment
Treatment options for running injuries of the shoulder revolve around the RICE method -- rest, ice, compression and elevation. Each of these elements helps to reduce inflammation within the shoulder joint and promotes the body's natural healing process. Another treatment option is improving posture while running, and shoulder-specific physical therapy, including massage and ultrasound. If the shoulder injuries are serious, consult a doctor to discuss surgery or a prescription for anti-inflammatory medications.
