How to Prevent Shoulder Injuries Wrestling?

Wrestling is a sport of strength and skill, but frequent wrestling and confrontation can also easily result in shoulder injuries of the shoulder. A tremendous amount of pressure is placed on the shoulder as the pivot that connects the torso to the upper extremities. The shoulder joint is like the rudder of a car, which bears pressure from all directions. If the steering wheel is damaged, the car cannot move properly. Figuring out what to do to efficiently protect the shoulder and reduce the risk of injury is a question that every wrestling sports player has to deal with.

In this article, Fivali will guide you about the common types of shoulder infections in sports and discuss the symptoms, treatments, and prevention of shoulder injuries in the sport of wrestling in general.

Common Types of Shoulder Injuries in Sports

The shoulder is one of the joints with the greatest range of motion in the body and one of the most vulnerable to injury. The shoulder is under tremendous pressure during exercise and is prone to a variety of injuries. 

The following are common types of shoulder injuries in sports:

• Rotator cuff tears
• Shoulder dislocation
• Labral tears
• Shoulder impingement
• Acromioclavicular impingement syndrome (AIS)
• Biceps long head tendonitis
• Frozen shoulder

Symptoms of Shoulder Injuries

Indications of a shoulder injury depend on the individual and on the specific type and severity of the injury. Following are some of the common symptoms of shoulder impairments listed below:

• Pain: This is the most common of the symptoms and the location, level and nature of the pain may vary from person to person. There are some people who experience increased pain while they are raising their arms or undertaking certain movements on their arms.
• Weakness: Weakness in the shoulder that prevents you from accomplishing daily activities, such as lifting heavy objects, brushing your hair, or dressing down from a suit.
• Restricted Range of Motion: The range of motion of the shoulder joint is diminished and the shoulder cannot operate as free as it was used previously.
• Swelling: Some swelling may be seen at the area of injury.
• Stiffness: The shoulder joint may feel stiff, especially in the morning as well as following being held in one posture for a long period of time as well.

Stop Shoulder Injuries and Regain Your Passion for Sports

• Rest

Relaxation is often underestimated in weight lifting training, but it's a key part of avoiding shoulder injuries from occurring. The shoulder is a complicated joint that require adequate time to repair and recover. Over training raises the risk of getting injuries. Adequate rest not only energizes the body, it repairs injured muscular tissues and lowers the risk of over-exerting shoulder injuries effectively from overtraining of the body.

• Over-the-counter (OTC) medication

Pain from shoulder injuries can be relieved with NSAIDs such as naproxen, ibuprofen and aspirin. It’s important to make sure that you’re safely able to take these medications, based on your medical history.

• Donning Shoulder Braces

A common aid after a shoulder injury, putting on a wrestling shoulder brace provides support and protection for the shoulder and promotes healing. Wearing a best shoulder brace for wrestling restricts the range with which the shoulder joint can move and reduces pain to the injured area. By fixating the shoulder joint, it provides stabilization to the shoulder by preventing the secondary injuries caused by unexpected actions over the shoulder.

Fivali Double Shoulder Compression Sleeve have a compression function that increases blood circulation in the shoulder, speeds up the discharge of metabolites, and relieves muscle pain. It is made of soft and comfortable fabric for a great fitting experience that feels great. The lightweight and thin design makes this double shoulder support very easy to wear and will not bring extra burden to the body. At the same time, it can effectively relieve the function of shoulder pain, which is a good choice for people with minor shoulder discomfort.

Read more: Do Shoulder Braces Work?

Avoiding Shoulder Injuries: A Guide to Protecting Yourself from Everyday Exercise

For prevention, based on a few high-quality studies, implementing a shoulder injury prevention programme showed a moderate to large effect size in reducing the risk of shoulder injuries compared with no intervention.[1]

The following are daily preventative methods for shoulder injuries:

1. Maintain Good Posture

Proper posture is a sturdy barrier to preventing shoulder pain wrestling during daily exercise. If the posture is inappropriate, some muscles are over-exerted while others are in a state of laxity, over time, the force balance of the shoulder joint is broken, which makes it easy for strain, inflammation, and even more serious injuries to occur.

Excellent posture can allow a balanced exercise of the muscles of all parts of the shoulder joint and enhance the stability of the shoulder joint. When performing push-ups, for example, if the shoulder is collapsed, it will easily lead to excessive tension in the shoulder joint muscles at the front side and insufficient strength in the muscles at the back side, which will increase the risk of injury to the shoulder joint. Whereas, holding the shoulder and trunk in a direct line can effectively preserve the shoulder joint at all.

2. Get Stronger

It is vital to reinforce the muscles which surround the shoulder joint in order to avoid shoulder pain during workouts as well as to lower the risk of shoulder pain when weight lifting. There are shoulder muscles, in particular the rotator cuff muscle groups, which serve to stabilize the shoulder joint at all points in time. With these muscles strong enough, they provide better to control the mobilization of the rotator cuff and minimize the abrasion of the joint, which lowers the risk of injuries.

3. Putting on Shoulder Brace

Shoulder braces can be worn not only while suffering from shoulder pain wrestling, but also while playing a wrestling sport for an effective preventive effect. During the wrestling process, shoulder braces can absorbs some of the external forces to lower the impingement on the shoulder joint.

4. Stretch

Stretching regularly allows you to be more flexible with additional movement in the shoulder joint by allowing the joint to be more flexible that way. It would help you to have better ranges of motion control during lifting and minimize the risk of injuries by avoiding over-extension or rotation of the joints. Simultaneously, it improves your body's harmonization and allows you to follow your movements more smoothly. Great coordination contributes to your proper posture during weightlifting and lowering the risk of injury in the process.

Shoulder injuries are common in the sport of wrestling, but we can effectively avert them through scientific training approaches, the correct technique, reasonable rest and professional guidance. Athletes should place injury prevention at the top of their list so that they can better enjoy the fun of the sport of wrestling.

Reference

[1] Diagnosis, prevention and treatment of common shoulder injuries in sport: grading the evidence - a statement paper commissioned by the Danish Society of Sports Physical Therapy (DSSF). Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC10086287/ (Accessed: 2 December 2024)