Preventing shoulder injuries: Why prevention is so important and how to keep your shoulder healthy
How can I prevent shoulder injuries?
To prevent shoulder injuries, you should maintain an upright posture, regularly perform strengthening exercises for your shoulder muscles, and avoid one-sided strain in everyday life. Shoulder blade stability is particularly important and can be strengthened through targeted training.
Why is shoulder injury prevention so important?
The shoulder is one of the most mobile, yet also most sensitive, joints in the body. Its enormous mobility enables us to perform everyday movements such as lifting, carrying, or overhead work—but this very flexibility also makes it vulnerable to overload, instability, and pain .
Many people suffer from chronic shoulder pain , which often develops over years. Common causes include poor posture , one-sided strain , lack of exercise, or incorrect movement patterns in everyday life and sports . Many of these complaints can be avoided or significantly reduced through simple preventative measures .
What makes the shoulder so prone to injury?
The shoulder is a highly complex joint system consisting of three bones, several small joints, and a multitude of muscles, tendons, and ligaments . Particularly important is the rotator cuff , a complex of four muscles responsible for the stability and fine control of the shoulder.
Unlike other joints such as the knee or hip, the shoulder has little bony support . Its stability relies almost entirely on the dynamic interplay of muscles . Even minor muscular imbalances or poor posture can disrupt this equilibrium – with consequences such as:
Impingement syndrome (narrowing of the joint space)
Shoulder instability
Tendon irritation or tears
bursitis
Shoulder pain due to muscle tension
What you can do yourself: Prevention begins in everyday life
1. Upright posture: The basis for a healthy shoulder
A common trigger for shoulder problems is a forward-leaning posture , which often occurs with office work or smartphone use. The chest collapses, the shoulders fall forward, and the shoulder blade loses its stable position. The result: permanent incorrect strain on the muscles , limited mobility, and pain.
✔ Correction tip:
Regularly practice actively pulling your shoulder blades back and down . This improves posture and activates important stabilizing muscles.
2. Targeted training of shoulder blade stability
A stable shoulder begins with the shoulder blade, also called the scapula . The correct position of the shoulder blades is crucial for optimal guidance of the humeral head.
An effective exercise is the seated row , where you learn to pull your shoulder blades back and down in a controlled manner while your arms work.
How it works:
Sit or stand upright.
Consciously pull your shoulder blades towards each other and downwards .
Keep your chest slightly raised.
Repeat the movement slowly and with control.
This exercise not only trains your posture but also prevents shoulder constrictions and tension .
3. Exercise instead of rest
Many people react to the first signs of shoulder pain by resting their shoulders – but this is usually the wrong approach. Lack of exercise leads to muscle loss , which can exacerbate the problem.
Better:
Integrate gentle, regular exercise into your daily routine.
Avoid one-sided activities over long periods of time.
Take short breaks for exercise in the office – even 2-3 minutes can help!
4. Prevention in sports – shoulder protection through technique and preparation
Exercise is healthy – but only if performed correctly. Sports like tennis, climbing, volleyball, or swimming often place significant strain on the shoulder. Lack of preparation or faulty technique can lead to overexertion.
How to prevent it:
Always warm up your shoulder thoroughly
Pay attention to clean movement execution
Avoid abrupt or jerky overhead movements
Use individual training plans tailored to your shoulder health
5. Help through physiotherapy or training with guidance
Not everyone can immediately sense the correct shoulder position on their own. Especially at the beginning, it's a good idea to work with professional support .
An experienced physical therapist or certified trainer can help you:
Analyze your attitude
to correct movement patterns
Perform targeted exercises for muscle balance
To avoid overloads
Just a few sessions are often enough to develop a new body awareness and avoid long-term shoulder pain .
What happens if you do nothing?
If an unstable or overloaded shoulder is not corrected early , chronic problems can occur:
Recurrent inflammation
Tendon tears (e.g. in the rotator cuff)
Permanent restriction of movement
In the worst case: surgery necessary
With targeted prevention you can usually avoid this.
Conclusion: Small measures, big impact for your shoulder
The good news: Many shoulder problems are preventable . Often, medication or surgery isn't needed—just a better understanding of your body and small, but effective, changes in your daily life.
With targeted exercises, conscious posture, and occasional support from professionals, you can keep your shoulder stable, mobile, and pain-free – in the long term.
👉 Make an appointment now – we will be happy to advise you on individual shoulder prevention.
FAQs on prevention
How can I protect myself from shoulder injuries?
Physical activity keeps our bodies and minds flexible. Regular exercise not only helps prevent cardiovascular diseases (e.g., high blood pressure) but also has a positive effect on shoulder stability. It's important to train the muscles surrounding the joints evenly. If you ensure that your upper body strengthening is balanced, you've already taken the first step toward injury prevention. This means that every pushing exercise must be balanced with a pulling or rowing exercise.
Can shoulder surgery be avoided through prevention?
Yes, many operations can be avoided through targeted training of the shoulder stabilizers, good posture and correct movement technique.
When is shoulder surgery necessary despite prevention?
In the case of serious injuries such as tendon tears, fractures or instabilities, surgery is often necessary, even if preventative training has been undertaken.
What role does physiotherapy play in preventing shoulder surgery?
Regular exercises for stability and mobility strengthen the shoulder and can delay or prevent surgical interventions.
Does surgery always help with chronic shoulder problems?
Not in every case. Often, a combination of conservative therapy and targeted surgery is most effective.
PROF. DR. MED BEN OCKERT
Specialist in orthopedics and accident surgery, sports medicine.
