Shoulder pain from fitness

Fitness is a better form of physical exercise. People nowadays live at a fast pace, are under great pressure and are busy with work. If you can go to the gym after work, you can fully relax your whole body and eliminate the day's fatigue. However, fitness also needs to be determined according to your own situation, because some people are suitable for fitness, and through fitness, their bodies can develop better. But it is not suitable for some people, so why does shoulder pain occur during fitness?

The rotator cuff muscles are small deep muscle groups. They are important muscles for maintaining the stability of the shoulder joint. Most of the reasons for your shoulder pain are due to damage to the rotator cuff! The most typical one is shoulder impingement, which leads to inflammation of the supraspinatus tendon. Of course, this is not just a problem for fitness enthusiasts. Many weightlifters and javelin throwers have this problem to a greater or lesser extent.

When you raise your arm so that your upper arm is at 120 degrees with your body, if you feel pain or even hear a "clicking" sound, it is very likely that your rotator cuff is sending you a warning. But the worst thing is that you think this is normal! In fact, it is very simple. You must be careful about any pain you face after fitness, otherwise it will destroy your body!

Generally, when your shoulder hurts, it is not a torn rotator cuff as you think. It is not that serious. In fact, it is just an inflammation and swelling symptom of the tendon, which is the area where the muscle and bone are connected. The cause is mostly due to excessive fitness! If it is a torn rotator cuff, it is very likely that you will not be able to lift your hands up.

Someone will surely ask, why can some bodybuilding celebrities exercise for several hours a day? You can't learn from them. They have so many fitness supplements, vitamins, chondroitin, and various drugs. It is technology that makes their tendons and muscles stronger and recover faster.

What should I do if my rotator cuff is injured? If it is only a minor injury, it may be healed after a few days of anti-inflammatory treatment. If the pain is strong but not so severe that I cannot lift it, I usually just need to rest for 1-3 months. If the pain is so severe that I cannot lift it, I suggest you see a doctor and decide whether to have surgery. In this case, the rest period is 6-9 months!

So how do you prevent rotator cuff injuries? There are several ways:

1. Exercise the rotator cuff muscles, such as dumbbell external rotation, internal rotation (as shown in the picture above), etc. Before each bench press, you can spend about 5 minutes warming up the rotator cuff muscles. It is not very troublesome.

2. Generally, rotator cuff muscle training is used, such as pectoralis major training and deltoid muscle training, and training once a week is sufficient. This is the most vulnerable area for rotator cuff tears.

3. Standardization of movements. This is also a very important part. Typical exercises include pull-downs behind the neck, straight-up and straight-down bench presses, and water-style lateral raises (with arms internally rotated). These exercises actually put a lot of pressure on the rotator cuff.

4. Warming up before training is very important. If you feel any pain, be sure to rest until the pain is gone to avoid worsening the situation!