Tagged as: shoulder| sports injury
The spring sports season brings excitement for athletes to head back to the field, court, or track. With this excitement also comes an increased risk of shoulder injuries. Sports like baseball, softball, tennis, pickleball, and lacrosse put a lot of stress on the shoulder joint, which is one of the most mobile (and vulnerable) joints in the body.
Whether you’re an athlete, a coach, or a parent, it’s important to understand how to keep your shoulders healthy and strong throughout the season. At Access Sports Medicine, we work with athletes of all ages to prevent and treat sports-related injuries, and we’ve pulled together our top tips to help you start the spring season strong and stay in the game.
Why Shoulder Injuries Are So Common in Spring Sports
Spring sports often involve overhead throwing and repetitive motions, which place extra stress on the shoulder. If an athlete hasn’t been training consistently during the off-season or jumps into intense practices too quickly, the risk of injury increases significantly.
Some of the most common shoulder injuries we see in spring athletes include:
- Rotator cuff strains
- Shoulder impingement
- Labral tears
- Tendonitis
These injuries can sideline athletes for weeks or even months if not addressed early. Fortunately, most are preventable with the right warm-up, training, and awareness.
Top Tips to Prevent Shoulder Injuries
1. Warm Up Those Shoulders
A proper warm-up does more than just “get you loose.” It increases blood flow to your muscles, activates the nervous system, and preps the shoulder joint for movement. Try a dynamic warm-up that includes arm circles, band pull-aparts, and light shoulder mobility drills before practices and games.
2. Build Strength and Stability
Strong shoulder and scapular muscles help absorb the forces generated by throwing and hitting. Incorporate exercises that target the rotator cuff and scapular stabilizers, like:
- Resistance band external rotations
- Scapular push-ups
- Wall angels
A strong shoulder is a more resilient shoulder.
3. Improve Flexibility and Mobility
A stiff shoulder can’t move properly, which forces other muscles to overcompensate. Regularly stretch your shoulders, upper back, and chest to maintain a healthy range of motion. Try stretches like the cross-body shoulder stretch and doorway pec stretch after training or before bed.
Looking for more mobility tips? You may be interested in our blog How to Increase Shoulder Mobility.
4. Manage Training Load
Jumping into high-intensity practices or competitions without gradually building up can quickly lead to injury, no matter what sport you play. Whether you’re swinging, serving, or throwing, your shoulders need time to adapt. Ramp up intensity over time, avoid doing too much too soon, and schedule regular rest days. If you’re feeling unusually sore or fatigued, listen to your body and take a break.
Rest is just as important as training when it comes to performance and injury prevention.
5. Listen to Your Body
Shoulder discomfort during activity is your body’s way of telling you something’s off. Don’t brush off pain or try to “tough it out.” Early treatment can prevent a minor issue from becoming a season-ending injury.
When to See a Sports Medicine Specialist
It’s time to see a provider if you or your athlete experiences:
- Persistent shoulder pain or soreness
- Decreased strength or range of motion
- Popping, clicking, or grinding sensations
- Difficulty throwing or serving
An early evaluation can lead to faster recovery and a safer return to play. Our sports medicine specialists can assess the issue, provide a personalized treatment plan, and help athletes return stronger than before.
How Access Sports Medicine Can Help
From sports physical evaluations to physical therapy, Access Sports Medicine offers comprehensive care for athletes of all ages and skill levels. We understand the demands of spring sports and tailor our approach to help athletes perform at their best while minimizing injury risk.
Whether you’re preparing for your season or recovering from an injury, we’re here to support you every step of the way.
Don’t wait for pain to slow you down. Schedule an evaluation with one of our sports medicine providers today.
