Shoulder Anatomy and Injury Types
The shoulder is the most mobile joint in the human body, but this mobility comes at the cost of stability. Shoulder injuries are especially common in throwing sports, swimming, tennis and volleyball.
| Injury | Mechanism | Symptoms | Risk Sports | Recovery |
|---|---|---|---|---|
| Rotator Cuff Tear | Overload, degeneration | Pain when raising the arm, night pain | Throwing, swimming, tennis | 6 weeks - 6 months |
| Impingement Syndrome | Tendon compression under the acromion | Pain at 60-120° of arm elevation | Swimming, throwing, weightlifting | 4-12 weeks |
| Shoulder Dislocation | Traumatic force impact | Deformity, severe pain, inability to move | Contact sports, falls | 3-6 months after first dislocation |
| SLAP Tear | Superior labrum detachment | Deep pain, "catching" sensation | Throwing, weightlifting | 3-6 months or surgery |
Rotator Cuff Strengthening
The rotator cuff is a group of 4 muscles (supraspinatus, infraspinatus, teres minor, subscapularis) that stabilizes the shoulder joint. Here are exercises to strengthen them:
Elbow at 90°, tucked to the side. Rotate the forearm outward against band resistance. 15-20 × 3.
Same starting position, but rotate the forearm inward (toward the abdomen). 15-20 × 3.
Arms extended 30° forward, thumbs up. Raise the arms to shoulder level. 12-15 × 3.
Like the full can, but thumbs down. CAUTION — more stress on the joint. 10-12 × 3.
Lying on the stomach, arms in a T shape. Raise the arms while squeezing the shoulder blade muscles. 12-15 × 3.
Arms in front of the chest, extend them to the sides while squeezing the shoulder girdle. 15-20 × 3.
Return to Sport After Shoulder Injury
Return criteria — ALL must be met:
- Full, pain-free range of motion (compared with the healthy side)
- Strength ≥ 85% of the healthy side (measured with a dynamometer)
- No night pain
- Performance of sport-specific movements without pain
- Clearance from a doctor or physiotherapist
❓ Frequently Asked Questions
Most methods are suitable for most people, but it is always recommended to consult a doctor or physiotherapist before starting a new program.
Results depend on individual characteristics, consistency and the complexity of the problem. Some people notice improvement within 1-2 weeks, others need 4-6 weeks.
Yes, often the best results are achieved by combining several recovery methods. For example, stretching + sleep hygiene + proper nutrition give a synergistic effect.
📚 Additional Resources and Sources
To deepen your knowledge, we recommend:
- Consult a certified physiotherapist
- Read scientific articles in the PubMed database
- Follow sports medicine news
- Use high-quality sports equipment
- Undergo preventive check-ups regularly