As the largest shoulder muscle, the deltoid is actually three muscles in one — the anterior, lateral and posterior. Vital to facilitating a wide variety of upper arm movements, the deltoid's main function is shoulder abduction as well as rotation of the arm. Posterior deltoid muscles are responsible for outward rotation while anterior muscles power inward rotation of the arms. You use your deltoids when you swing your arms during walking. Weight training workouts targeting deltoid muscles include the military press, dumbbell curls, seated dumbbell press and side, front and lateral raises.
Symptoms of Possible Deltoid Injury
Suffering from possible deltoid strain or tearing may generate a sudden pain toward the front of your shoulder; pain from lifting arms away from your side, especially when moving against some form of resistance and swelling or tenderness at the site of the injury. Severity varies in deltoid injuries, with the least severe producing muscle tightness and minor pain. Deltoid strains are the most severe, with loss of function, extreme pain and a palpable mass possibly occurring at the site of the strain. In addition to improperly performing deltoid exercises, overuse of fatigued muscles is a frequent culprit of deltoid injury.
Preventing Deltoid Injury During Exercise
Doing warm-up stretches before engaging in weight training exercises targeting the deltoids is a good way to prevent deltoid strains. Interlacing your fingers behind your back and raising your arms will stretch rotator cuffs and shoulder fronts. Another way to stretch deltoids is to stand in a doorway, grasp the frame with your right hand placed lower than your shoulder on the frame and slowly rotating your body to the left. You should feel slight but perceptible stretch in the front of the shoulder. Repeat the exercise by placing the left hand on the doorframe and twisting your body to the right.
What to do for a Deltoid Injury
If you think you may have suffered a deltoid muscle injury, stop exercising and apply an ice pack for 10 to 15 minutes to the affected area before applying a warm compress. Minor injuries where pain subsides after a few days should not affect ensuing workout sessions. When you can return to exercise, begin with a light deltoid workout, such as a forward raise utilizing a resistance band. Place the band under one foot and hold the other end in one hand. Raise the arm holding the band until it is shoulder level, then lower the arm, keeping your back straight.
Correctly Performing Lateral Raises
Prevention of deltoid pain means adhering to the correct form of an exercise. Lateral raises targeting deltoid muscles should be performed by holding dumbbells directly in front of the thighs while slightly bending the elbows and knees. Lean over at the hips just a couple inches to target the side deltoids and begin to raise your upper arms. When elbows have reached shoulder height, stop raising the arms, hold for a few seconds then lower your arms. Always keep the height of the elbow equal or above your wrists since the lateral deltoids should be the primary muscles involved and not the front deltoids.
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