Shoulders feeling their age? Learn how to protect your shoulders and keep them strong as you stay active in your 50s and beyond.
I have a couple of problematic discs at the top of my spine which has led to pain running through both shoulders. This severely limits my range of motion and cause a great deal of pain whenever I try to workout my upper body. Pullups are pretty much impossible due to the pain. Press ups, although less painful are much more of a challenge. I play golf as well. I used to be quite good. I love the game, and so I play through the pain (apparently a terrible thing to do – not recommended).
I also play beach volley ball, and again, I just accept that it’s gig to hurt. I never said I was smart. but still, it’s frustrating in the extreme. It turns out that our shoulders are really important. Something else, I took for granted in my younger days, but no more, and I decided to look into how I could perhaps repair the damage and then guard against further injury.
Introduction
Shoulder injuries can be a real pain, both literally and figuratively. As we age, our shoulders, like the rest of our bodies, aren’t as forgiving as they used to be. Whether you’re an avid tennis player, a golfer, or just someone who enjoys staying active, protecting your shoulders is crucial to keep doing what you love. Here’s how to prevent shoulder injuries and keep your game strong after 50.
Understanding the Shoulder’s Vulnerability
The shoulder is one of the most complex joints in the body, allowing for a wide range of motion. However, this complexity also makes it more susceptible to injury, particularly as we age. The rotator cuff, a group of muscles and tendons that surround the shoulder joint, can weaken over time, increasing the risk of tears, strains, and other injuries.
According to the American Academy of Orthopaedic Surgeons, shoulder problems become more common after 50, with rotator cuff injuries affecting up to 30% of individuals over 50.
Common Causes of Shoulder Injuries in Over 50s Athletes
Several factors contribute to shoulder injuries in athletes over 50:
- Overuse: Repetitive motions, such as swinging a tennis racket or lifting weights, can lead to overuse injuries, particularly in the rotator cuff.
- Poor Technique: Using improper form during activities like swimming, golf, or even lifting can place undue stress on the shoulder, leading to injury.
- Weakness: As we age, muscle mass and strength naturally decrease, which can make the shoulder more prone to injuries, especially during high-impact or repetitive activities.
- Frozen Shoulder: Also known as adhesive capsulitis, this condition causes stiffness and pain in the shoulder joint, making it difficult to move. It’s more common in people over 50 and can be exacerbated by lack of movement or following an injury.
- Reduced Flexibility: Stiffness in the shoulder muscles and tendons can limit range of motion, increasing the risk of strains and tears.
Pro Tip: If you’re experiencing shoulder pain during or after exercise, don’t ignore it. Early intervention can prevent a minor issue from becoming a major injury.
How Shoulder Injuries Occur in Different Sports
Certain sports and activities are particularly hard on the shoulders, making injuries more likely. Here’s a breakdown of some common sports and how they can affect your shoulders:
- Tennis and Pickleball: The repetitive overhead motions in tennis and pickleball, especially serving, can put significant stress on the rotator cuff and lead to conditions like rotator cuff tendinitis or tears. This can also apply to other overhead sports such as volley ball or hand ball.
- Golf: The golf swing, especially if performed with poor technique or excessive force, can cause shoulder impingement syndrome, where the shoulder blade rubs against the rotator cuff tendons.
- Swimming: The repetitive overhead arm movements in swimming, particularly in strokes like freestyle and butterfly, can lead to swimmer’s shoulder, a condition that includes rotator cuff tendinitis and shoulder impingement.
- Weightlifting: Lifting weights, especially overhead presses or heavy bench presses, can strain the rotator cuff and surrounding muscles, leading to injuries like tendinitis or shoulder impingement.
- Throwing Sports: Sports that involve throwing, such as baseball or softball, can cause overuse injuries in the shoulder, particularly rotator cuff tears and labral tears.
Key Exercises to Strengthen the Shoulders
One of the best ways to prevent shoulder injuries is to strengthen the muscles that support the joint. Incorporating specific exercises into your routine can help keep your shoulders strong and resilient.
- Shoulder Rotations: Use a resistance band to perform internal and external rotations, which strengthen the rotator cuff muscles.
- Shoulder Blade Squeezes: Sit or stand with your back straight, then gently squeeze your shoulder blades together, holding for a few seconds before releasing. This exercise helps strengthen the muscles that stabilize the shoulder blades.
- Overhead Dumbbell Press: With light weights, press dumbbells overhead, ensuring your form is correct. This exercise targets the deltoids and other shoulder muscles, helping to build strength and stability.
- Wall Angels: Stand with your back against a wall, with your arms at a 90-degree angle. Slowly raise your arms overhead, keeping them in contact with the wall throughout the movement. Wall angels improve shoulder mobility and strength.
The Importance of Proper Technique and Warm-Ups
Strengthening exercises are crucial, but so is ensuring you’re using proper technique in whatever sport or workout you are participating. Poor form is a common cause of shoulder injuries, particularly in sports like tennis, volley ball, swimming, and weightlifting. Consider working with a coach or trainer to refine your technique and ensure you’re not putting unnecessary strain on your shoulders.
In addition, always start your workouts with a proper warm-up. Cold muscles and tendons are more prone to injury, so take the time to gently warm up your shoulder muscles before diving into your activity.
Treating an Injured Shoulder
If you do suffer a shoulder injury, it’s important to know how to treat it properly to avoid long-term damage. Here are some steps you can take:
- Rest: The first step is to rest the shoulder and avoid activities that exacerbate the pain.
- Ice: Apply ice to the injured area to reduce inflammation and numb the pain.
- Compression: Use a compression bandage to reduce swelling.
- Elevation: Keep the shoulder elevated to help reduce swelling.
- Physical Therapy: If the injury is more severe, a physical therapist can help with exercises and treatments to restore strength and mobility.
- Medical Intervention: In cases of severe injury, such as a rotator cuff tear or labral tear, surgery may be necessary.
Pro Tip: Incorporate regular rest days into your routine and vary your workouts to avoid repetitive strain on the shoulders.
When to Seek Medical Advice
If you experience persistent shoulder pain or suspect an injury, it’s important to consult with your doctor or healthcare provider. Early diagnosis and treatment can prevent a minor issue from developing into a chronic problem. Treatments may include physical therapy, anti-inflammatory medications, or in severe cases, surge
Conclusion: Keep Your Shoulders Strong and Injury-Free After 50
Protecting your shoulders is key to maintaining an active lifestyle after 50. By incorporating strength exercises, using proper technique, warming up, and allowing time for recovery, you can significantly reduce the risk of shoulder injuries. Remember, it’s never too late to start taking care of your shoulders, so do so. Make these part of your routine and keep doing what you love, for longer without injury.
Have you experienced shoulder pain? How did affect you ability to play you favourite sports and work out? Share your experiences and any tips you may have.
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