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Protecting Your Shoulders During Tennis, Golf, and Baseball
- TENNIS: Performing stretches and strengthening excercises can help tennis players avoid repetitive stress injuries and the rotator cuff tears caused by strenuous overhead racket swings. Stretching is recommended before and after play, and may include adduction stretches (drawing the arm across the center, or "midline," of the body), along with rotator cuff stretches. Consider using a resistance band, tied to an immobile object at waist level and wrapped around your hand, to extend the arm and shoulder in front of you using a punching motion. This will help to strengthen your shoulder muscles and decrease the likelihood of injury.
- GOLF: Rotator cuff muscles are critical to a solid golf swing, so proper conditioning is key. Again, rotator cuff stretches are one of the most important things you can do to prepare for your golf game. Using a broom handle, or even a golf club, place one hand behind your back. Use the other hand to grasp the object near neck level. Raise your arms to bring the hand behind your back up your spine, hold the stretch, then release and repeat. Be sure to work both shoulders in a balanced manner, regardless of whether you swing left or right.
- BASEBALL: One of baseball's most feared injuries, shoulder pain can result from impingement, subluxation or rotator cuff tendinitis. Rotator cuff damage is a particular concern for pitchers. Use the aforementioned rotator stretch to prepare your shoulders for the rigors of a game, and always use proper throwing mechanics. If you get hurt, stop playing immediately and ice down your shoulder as soon as possible. In addition, make sure you rest properly between games to prevent overuse injuries.
If you're experiencing persistent pain from tennis, golf, or baseball, trust your care to the orthopedic experts at Kayal Orthopaedic Center. We have extensive experience and elite qualifications for treatment of sports-related shoulder injuries and prevention of future injuries-- and we offer sports performance consultations for professional and recreational athletes. To schedule an appointment or speak with an orthopaedic expert, call 201-447-3880 today.
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