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Many people will be excited to see their local gyms opening up again this weekend so that they can resume their usual exercise routine. The restrictions put in place over the last few months, as a result of the Covid-19 pandemic, have meant a significantly less active lifestyle for many. Therefore, it is important that amidst the excitement to get back to ‘normal’ life, exercise enthusiasts remain aware of injury prevention strategies to minimise the risk of potential shoulder injuries.
Shoulder pain is very common and accounts for over 2% of all GP consultations. So how do you reduce the risk of needing to see your GP or therapist when you return to the gym?
The first tactic is to warm up properly and perhaps use therabands to activate the shoulder muscles and tendons which a good therapist can demonstrate how to use.
Secondly, take time to gradually increase the resistance that you put your shoulder through. All of our tendons, ligaments and bones for that matter rely on forces placed through them to stay healthy. When we have a period of inactivity, or change our mode of activity, our tissues need to get used to the new forces that we start to place on them.
Thirdly, it is a good idea to limit the weights resistance, number of reps or number of sets and gradually increase each factor over the course of a couple of weeks.
By following these simple steps, you almost certainly reduce the chances of needing to see a local therapist or ending up in my clinic!
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