Filed under: Shoulder
Whether you’ve already experienced a shoulder injury or avoided one, there are simple exercises you can do to maintain healthy shoulders. Shoulder dislocations are more common among military personnel than civilians. This might be explained by service members’ increased use of their upper extremities for job-related duties. The bad news is there aren’t any known avoidable risk factors associated with shoulder dislocation because it usually results from a single traumatic event. Once you’ve had a dislocation, you’re also at increased risk of experiencing another one.
The good news is healthy, strong shoulders can help reduce your risk of injury. HPRC’s RX3 Shoulder Pain section highlights exercises that are ideal for rehabilitating an injured or painful shoulder. These exercises also can help maintain healthy, uninjured shoulders! Or check out the Navy Operational Fitness and Fueling System (NOFFS) Virtual Trainer strength exercises.
Make sure to see your doctor if your shoulder pain worsens or swelling occurs.
Many military jobs require that you have strong and healthy shoulders. So whether it’s performing well on your push-up test during the PRT or moving the ammunition can during the CFT, you need your shoulders to function well. HPRC has rolled out a new Injury Prevention Strategies series, which includes tips on preventing shoulder injuries. Check out the information on strengthening and flexibility exercises and get started today!
Injury prevention is critical in maintaining optimal performance and operational readiness. Ankle sprains, knee pain, and back pain are very common injuries in the military. Take the time now to protect yourself from injury, and you’ll be glad you did later. Read our , compiled from our recent injury prevention series of posts.
Staying in the physical condition you need for demanding duties and missions means that you are at risk for specific types of injuries, and rotator cuff injuries are common among service members. The rotator cuff is actually a group of muscles key to shoulder movement, including the ability to perform overhead activities. For those who are preparing for the CFT, this includes performing the Ammo Lift.
Warning signs of a shoulder injury can include not only pain and abnormal sounds during shoulder movement but also a decrease in strength and mobility/motion. What can you do about it? First, check with your healthcare provider to make sure that your injury does not require medical treatment. Then:
- Rest your injured shoulder! It is important to allow adequate time for healing.
- Use the RICE and ISE methods.
- Strengthen the muscles that control shoulder movement.
- Make sure that you have adequate flexibility of the rotator cuff muscles.
Of course, it’s always better to prevent injuries in the first place. To help reduce your risk of rotator cuff injury, it’s important to develop the strength and flexibility of the related muscles. For specific information on rotator-cuff exercises and self-care, check out these suggestions from MedLine Plus (a service of the National Institutes of Health) and this conditioning program from the American Academy of Orthopaedic Surgeons.