Shoulder Injury Advice for Athletes in New York
If you play basketball, baseball, swimming, or any sport that uses your arms, a shoulder injury can knock you out of the game fast. The good news is most shoulder problems can be avoided with a few simple habits and treated quickly with the right steps. Below you’ll find the most useful tips for staying pain‑free, spotting early signs, and getting back on the field without wasting time.
Common Causes and How to Avoid Them
Every sport puts the shoulder under a different type of stress. In basketball you get repetitive overhead shooting, in baseball you deal with the throwing motion, and swimmers repeat full‑range strokes. The biggest culprits are poor technique, weak supporting muscles, and over‑use without proper rest.
- Bad form: Throwing or lifting with a rounded back or exaggerated arch puts extra strain on the rotator cuff.
- Weak rotator cuff: If the tiny muscles around the joint aren’t strong, the larger shoulder muscles take the load and get sore.
- Too much mileage: Adding extra practice sessions without a recovery day can turn a minor ache into a tear.
Fixing these issues starts with a quick video check from a coach. Ask them to record your motion and point out where you’re losing alignment. Small tweaks—like keeping the elbow at a 90‑degree angle during a throw—make a huge difference.
Pre‑Game Warm‑Up and Everyday Rehab
Warm‑ups aren’t just a formality; they prime the shoulder for the stress ahead. A 5‑minute routine that includes arm circles, band pull‑aparts, and light scapular squeezes can raise blood flow and improve joint lubrication.
When you feel a niggle, start a gentle rehab plan right away. Here are three easy moves you can do at home or in the locker room:
- Wall angels: Stand with your back against a wall, elbows at 90°, slide arms up and down while keeping contact with the wall. Do 2 sets of 10.
- External rotation with band: Attach a resistance band to a door handle, keep your elbow close to the side, and pull the band outward. 3 sets of 12 each side.
- Scapular retractions: Pull your shoulder blades together and hold for 5 seconds. Repeat 15 times.
If pain persists after a few days, see a sports physio or an orthopedic doctor. Early diagnosis of a rotator cuff strain or labrum tear can save months of downtime.
Coaches play a key role in managing shoulder health. Schedule regular check‑ins, limit high‑intensity overhead drills to two sessions per week, and always allow 48 hours of low‑impact activity after an intense day.
Finally, remember that recovery isn’t just physical. Good sleep, balanced nutrition, and staying hydrated help tissue repair faster. A plate with lean protein, leafy greens, and omega‑3 rich fish gives your muscles the building blocks they need.
By staying aware of the risks, warming up smart, and acting fast on any pain, you’ll keep your shoulder strong and your game on point. Use these tips, talk to your coach, and enjoy a season free of setbacks.
Kieran Lockhart, Aug, 30 2025
Ben Shelton retired mid-match for the first time in his career during the US Open third round, pulling out against Adrian Mannarino with a left-shoulder issue after nearly three hours. He was leading when the pain hit and tried to continue after a medical timeout, but his father and coach Bryan signaled to stop. Mannarino advanced, joking he won "from the toilets." Shelton stayed upbeat about his season.
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