Upper Body Workout with a Shoulder Injury: Can You Still Train?
Introduction to training with a shoulder injury
Injuries happen to the best of us, and a shoulder injury can be particularly frustrating. Whether you’re an athlete or a fitness enthusiast, being out of the gym for weeks or months due to injury can feel like a major setback. But is it really necessary to stop working out completely?
Should you cancel your gym membership? Will you lose all your hard-earned gains? The good news is that even with a shoulder injury, you can still maintain your fitness routine, especially when it comes to upper body workouts.
At Active Movement Studio, your go-to Parramatta Physio, we understand how important it is to stay active while recovering from injury. Let’s explore how you can modify your workouts to continue training safely, without worsening your injury.
Understanding the Shoulder and Common Injuries
The shoulder is a complex joint with various muscles, tendons, and ligaments working together. As a ball-and-socket joint, it allows for a wide range of motion, but this mobility also makes it more prone to injury.
One of the most common causes of shoulder pain is an injury to the rotator cuff. If you’ve ever experienced shoulder pain during an upper body workout, there’s a good chance your rotator cuff is involved. Before we discuss safe ways to continue your training, let’s break down the role of the rotator cuff.
The Rotator Cuff: The Key to Shoulder Stability
The rotator cuff is made up of four muscles that stabilise the shoulder joint. When these muscles are injured or weakened, they can’t perform their stabilising function, leading to shoulder pain, limited range of motion, and an increased risk of further injury.
If you’re experiencing discomfort or pain in your shoulder, it’s important to listen to your body and consult with a professional, to determine the severity of your injury and to develop a personalised treatment plan. In the meantime, let’s talk about how you can modify your workouts to avoid aggravating the injury.
So if this sounds familiar, the big question is. Can I still work out with a shoulder injury?
How to Modify Your Upper Body Workout with a Shoulder Injury
When dealing with a shoulder injury, it’s important to avoid exercises that place unnecessary stress on the shoulder joint. The following modifications can help you continue working out safely.
Note: If your injury is severe, such as a fractured bone or dislocation, consult a physiotherapist immediately. At Active Movement Studio, we specialise in treating shoulder injuries and can help you return to your workout routine safely.
1. Shorten the Range of Motion
If you’re experiencing pain while performing exercises like push-ups or shoulder presses, try reducing the range of motion. For example, instead of lowering yourself all the way to the ground during a push-up, stop halfway. This modification reduces strain on the injured area while allowing you to maintain strength in your upper body.
By adjusting your movements, you can continue your upper body workout without worsening your shoulder injury. This principle applies to many exercises and can be tailored to fit your needs with guidance from a Parramatta physiotherapist.
2. Lower the Weight
Lifting heavy weights can put too much strain on an injured shoulder, so it’s best to decrease the load temporarily. Opt for lighter weights that still challenge you, but allow for proper form.
This approach ensures you maintain your gains without risking further injury. At Active Movement Studio, we help our clients find the perfect balance between maintaining fitness and injury prevention during rehabilitation.
3. Prioritise Form
Good form is critical for injury prevention, especially when dealing with a shoulder injury. Incorrect technique can cause stress to the shoulder and lead to more serious problems down the line. When performing upper body workouts with a shoulder injury, ensure your form is flawless.
If you’re unsure whether you’re performing exercises correctly, visit our clinic in Parramatta for a movement assessment. Our team of experienced physiotherapists will guide you through safe techniques to prevent future injuries.
4. Identify the root cause
Shoulder injuries can occur for several reasons, including muscle imbalances, improper form, or overuse. Not all shoulder injuries are the same, and each requires a unique approach to treatment.
At Active Movement Studio, our Parramatta physios assess the root cause of your shoulder pain and develop tailored treatment plans to help you recover fully. Whether your injury is caused by tight muscles, weak joints, or poor stability, we are here to help.
Active Movement Studio Can Help with Your Shoulder Injury
If you’ve tried modifying your upper body workouts and are still experiencing pain, it’s time to seek professional help. At Active Movement Studio, our Parramatta physiotherapists specialise in diagnosing and treating shoulder injuries. We use evidence-based techniques to help you recover while keeping you active.
We offer a range of services, including physiotherapy, exercise physiology, and personalised rehabilitation programs to help you get back to your fitness goals. Don’t let a shoulder injury keep you out of the gym—book an appointment with our team and start your recovery today.
Consulting a Professional for Best Results
Injuries are never fun, but they don’t have to stop you from staying active. With the right modifications and guidance from a Physiotherapist in Parramatta, you can safely continue your upper body workouts while recovering from a shoulder injury.
Whether you need a full assessment, a tailored exercise program, or ongoing support, Active Movement Studio is here to help you on your recovery journey. Contact us today to schedule your appointment. BOOK NOW!
