Do You Throw A Lot? Here's How You Can Avoid Damaging Your Shoulder

Safeguarding your shoulder when you’re a thrower is crucial. Regardless of your chosen sport, preventing injuries is a top priority if you rely on a healthy shoulder to throw. 

The repetitive motion of throwing can put a major strain on this complex joint. Fortunately, board-certified orthopedic shoulder surgeon and sports medicine specialist Matthew Pifer, MD, helps athletes and other active individuals prevent and recover from shoulder injuries. 

A complex joint under stress

The shoulder is the most mobile joint in the body. However, the shoulder’s high flexibility makes it susceptible to injury. 

The rotator cuff plays a crucial role in stabilizing the shoulder joint. When you throw, the rotator cuff’s four muscles and tendons take on tremendous forces, particularly during the late cocking and acceleration phases. 

Over time, this repetitive stress can lead to inflammation, tears, and other injuries. The labrum — a thick ring of cartilage attached to the rim of the shoulder — is also vulnerable to damage from the twisting and torsional forces involved in throwing.

The foundation of injury prevention

Mastering proper throwing mechanics is one of the most crucial aspects of injury prevention. This involves engaging your entire body — not just your arm — to generate power. Your legs, core, and back all play vital roles in a safe and efficient throw. 

Think of your body as a kinetic chain that transfers energy from your lower body through your core and into your arm. By engaging your larger muscle groups, you can reduce the stress on your shoulder and distribute the workload more evenly. 

Improper mechanics, such as leading with your arm or relying too heavily on your shoulder muscles, can place excess strain on the joint, increasing the risk of injury.

Building a resilient shoulder

A strong and flexible shoulder is less vulnerable to injury. Regular strength training exercises that target the rotator cuff, scapular stabilizers, and core muscles are essential. Strengthening these muscles helps to improve joint stability and reduce the risk of impingement. 

Impingement is a common condition where the rotator cuff tendons become compressed under the shoulder blade. Additionally, focusing on scapular stability exercises can enhance your shoulder's ability to move smoothly and efficiently throughout the throwing motion.

Flexibility is equally important. Tightness in the chest, shoulders, and back can limit your range of motion and increase stress on the joint. Incorporate regular stretching into your routine. A well-rounded exercise program that addresses both strength and flexibility can improve your shoulder's resilience and reduce your risk of injury.

Prioritizing rest and recovery

Rest is just as crucial as training when it comes to injury prevention. Overuse is a common culprit in throwing-related shoulder injuries. 

Your body needs time to repair and rebuild after the stress of repetitive throwing. It’s crucial to plan to have rest days in your training schedule to give your shoulder time to recover.

When to seek professional help: don't ignore persistent pain

If you experience persistent shoulder pain that doesn't improve with rest, it's important to consult with a health care professional specializing in shoulder injuries. Early diagnosis and treatment can significantly prevent further damage. 

Dr. Pifer offers a range of innovative therapies, including PRP therapy and cellular therapy, to help you recover and return to throwing as quickly and safely as possible.

Invest in your shoulder's health

Dr. Pifer has the advanced training and expertise needed to help you protect your shoulder so you can keep throwing. Offering the latest in technology and using the most advanced techniques, our team is well-prepared to be your partner in shoulder health. 

Reach out to us at our Santa Barbara, California, office to schedule a consultation with Dr. Pifer for your shoulder and sports medicine needs.