Photo: Courtesy of Kate Hobbs Photography
Dr. Emily Weiss is an extremely talented athlete, marathoner, Cross-Fitter and Doctor of Physical Therapy in Lower Manhattan. Emily helps her patients in the same manner in which she addresses her own physical health, with meticulous attention to detail and unwavering determination for success. Today, Emily shows us how to stay injury-free with any weight lifting program.
-Dr. Laura Miranda DPT, MSPT, CSCS
How to Lift Weights and Avoid Shoulder Injury
As a physical therapist and workout enthusiast I frequently see patients with shoulder injuries resulting from lifting weights at the gym. Whether the injuries are from overuse, lifting too heavy or lifting with incorrect form, all of my patients are eager to get better and return to the gym asap! Chronic shoulder pain is the most common upper extremity problem in professional and recreational athletes. According to the Centers for Disease Control and Prevention approximately 13.7 million Americans sought medical care for shoulder pain in 2003 alone.
How does lifting weights affect the shoulder?
The shoulder is under considerable stress during many commonly performed weight training exercises and, as a result, is susceptible to injury. Nearly all weight lifting exercise involves the shoulder. Even during leg excises the shoulders are used to stabilize weight that is held in the hands. The shoulders are even involved in set up and breakdown of the weights used for the exercises.
Some of the most common injuries resulting from weight lifting include shoulder impingement syndrome, Rotator Cuff tendonitis/tears and AC joint sprains. All of these injuries compromise the stability and function of the shoulder joint. The shoulder derives its stability from a group of muscles known as the rotator cuff and from the muscles that stabilize the scapula and guide the entire shoulder joint along the rib cage during. Upper body stability and function can be improved by practicing good posture, maintaining a balance of strength and flexibility in all of the shoulder muscles, and performing appropriate therapeutic exercises.
How can you help prevent shoulder injuries from happening?
The key to having pain free shoulders is to ensure that all exercises are done with proper form and that the chosen weights are challenging but manageable. In addition, it is vital that the shoulders and spine have adequate mobility so that proper form can be maintained throughout the exercise. Adding rest days into a fitness program is also important in preventing injury. Incorporating rest days allow the muscles, ligaments and joints to recuperate and repair themselves naturally. Without a break, muscles and joints suffer from overuse. This is the danger zone and ultimately can result in injury.
Below are some exercises that help to enhance proper function, mobility and stability of the shoulder joint, spine and scapula.
Pectoral Stretch with foam roller- Lie vertically on the foam roller with your buttocks and head supported, and lower back pressed into the roller. Bring your arms to 90 degrees with your hands facing the ceiling. Gently rest your arms as low as they will go and hold the stretch for 60 seconds. If the stretch is too much, place towels or pillows under your hands so that the stretch is more comfortable. Repeat 3 times. Do 2-3 sets.
Scapular Clocks
Place a resistance band around both wrists and place hands on the wall. Elbows should be locked and hands shoulder width apart. Keeping one hand stationary, slide the other arm up to the 1 o’clock position, then to 3 o’clock and then down to 5 o’clock. Repeat 5 times. Do 2-3 sets.
Prone Y’s and T’s
Y’s: Lay on your stomach, with your arms outstretched overhead, palms facing one another and your legs outstretched behind you. Engage your abdominal muscles to stabilize your spine. Pull your shoulder blades back and down. Gently exhale and slowly lift your arms off the floor, then slowly lower them back down. Focus on lifting from the shoulders and not the lower back. Hold this position for 5 – 10 seconds then relax and return to your starting position. Repeat 10 times. Do 2-3 sets.
T’s: Repeat the same exercise done in a “Y” formation, but with arms out 90 degrees from your body and palms facing forward.
Most importantly, don’t ignore shoulder pain! If you feel something, say something! The shoulder will be easier to treat the earlier the issue is detected. Contact me or any knowledgeable Doctor of Physical Therapy for a smart injury prevention program.
-Dr. Emily Weiss*
*Dr Emily Weiss earned her Doctorate of Physical Therapy from New York University in 2009. She is certified in Beginner Mat Pilates and is a certified Kinesiotape Practitioner. She can be reached via email at weiss.emilypt@gmail.com.
