A shoulder injury is quite common and has various causes, from falls and sports wounds to age-related degeneration. This body part is especially prone to overuse from wear and tear due to its location and frequency of use. However, you can prevent it from getting harmed—even once you grow older—in a few ways. Along with the help of a physical therapist, here's how you can avoid shoulder injuries that sideline your active lifestyle. 

How to Prevent Shoulder Injuries

1. Consider Ergonomics

Sleeping or repetitive motions, such as using a mouse and painting, can aggravate or further injure a shoulder. Thus, be mindful of your posture and comfort. If you sit at a desk for long periods for work, elevate the surface or computer to prevent having to extend the shoulder. 

When in bed, change your resting position. For instance, if you're a side-sleeper, you should try lying on your back. If the shoulders still feel strained, move the pillow around the neck. You can also prop your arm while sleeping to avoid the discomfort that could lead to injury.

2. Improve Strength and Flexibility   

Maintaining strength and flexibility is always a good idea, especially when avoiding injury. Increasing the range of motion in the shoulders and arms can prevent hyperextension and dislocations. Additionally, when the muscles in the shoulders are strong, they can better support the joints.

Ask a physical therapist about the best stretches and strengthening exercises you can do. However, remember that listening to your body is key to avoiding injury. When exercising, start slowly and stop when you feel too tired or can't continue comfortably. 

3. Warm Up Before Intense Activity

Beginning exercises on cold muscles will risk injury. Instead, warm up before working out. This approach raises body temperature and heart rate and activates the lubrication in the joints, preparing your body for activity. Whether you plan to swim or play tennis, stretch for five to 10 minutes beforehand and do some light cardio, such as jumping jacks.

If you are recovering from an injury or experiencing shoulder pain, turn to Step By Step Physical Therapy in New York for your care. With locations in Warsaw, Akron, and Attica and flexible appointments, they strive to make it convenient for you to find treatment. Their goal is to create a customized plan for every client so that they can return to their ultimate, pain-free lifestyle and meet their wellness goals. Visit the website for more information on their services, and call (585) 786-8700 to make an appointment with a physical therapist today.