Shoulder Injury Prevention for Athletes | Long Island Sports Chiropractor

As the warmer months approach, we often see an increase in shoulder complaints — particularly among athletes returning to throwing, swimming, tennis, and overhead lifting.

Shoulder injuries can be:

• Repetitive overuse injuries

• Traumatic injuries (such as a fall on an outstretched arm)

Because the shoulder is the most mobile joint in the body, it is also one of the most vulnerable.

The key to prevention? Stability over excessive mobility.

Why the Shoulder Is So Vulnerable

The shoulder complex includes:

• Three bones: humerus, clavicle, scapula

• Four joints: glenohumeral, acromioclavicular, sternoclavicular, scapulothoracic

• The rotator cuff musculature

Its massive range of motion allows overhead performance — but requires precise muscular coordination to maintain joint stability.

Many athletes focus heavily on stretching and mobility. However, in most cases, shoulder pain stems from insufficient stability and load control, not stiffness.

Common Shoulder Injuries in Athletes

Rotator Cuff Strains & Tears

The rotator cuff consists of:

• Supraspinatus

• Infraspinatus

• Subscapularis

• Teres Minor

These muscles control:

• Abduction

• Internal rotation

• External rotation

Repetitive overhead activity can cause:

• Tendinopathy

• Partial thickness tears

• Inflammation

SLAP (Labral) Tears

The labrum is cartilage that deepens the socket of the shoulder joint and serves as an attachment site for the bicep's tendon.

SLAP tears (Superior Labrum Anterior to Posterior) are common in:

• Throwing athletes

• Weightlifters

• Traction injuries

• FOOSH mechanisms

These injuries often produce deep shoulder pain and instability sensations.

How to Prevent Shoulder Injuries

There is no magic exercise — but structured strength training dramatically reduces risk.

Isometric Strengthening (Safe Early Stability Work)

Isometric exercises strengthen muscles without joint movement.

Examples:

• Wall external rotation holds

• Isometric shoulder abduction holds

• Plank variations

Benefits:

• Early pain reduction

• Safe tendon loading

• Improved neuromuscular activation

Eccentric Strengthening

Eccentric training involves lengthening the muscle under load.

Examples:

• Slow lowering external rotations

• Controlled dumbbell shoulder presses

• Slow lowering lateral raises

Eccentric loading improves tendon resilience and reduces reinjury risk.

Stability Through Compressive Loading

Closed-chain and loaded stability exercises promote joint centration — optimal alignment of the humeral head in the socket.

Examples:

• Overhead carries

• Shoulder taps

• Farmer’s carries

• Bear crawl variations

• Controlled overhead holds

These exercises:

• Improve scapular control

• Increase compressive joint stability

• Enhance shoulder durability

Stability Over Mobility

The shoulder already possesses tremendous mobility.

For most athletes with shoulder pain, the priority should be:

✔ Load tolerance

✔ Neuromuscular control

✔ Scapular stability

✔ Rotator cuff strength

Not excessive stretching.

When to Seek Evaluation

If you experience:

• Persistent overhead pain

• Weakness with rotation

• Clicking or catching

• Recurrent instability

A thorough evaluation assessing:

• Scapular mechanics

• Rotator cuff strength

• Joint mobility

• Movement patterns

can prevent minor irritation from becoming a significant tear.

Final Thoughts

Shoulder injuries are common — but many are preventable.

Training for stability, building rotator cuff strength, and incorporating compressive loading strategies can dramatically reduce injury risk and improve performance.

If you have questions about shoulder pain, injury prevention, or structured rehab programming, contact the office for a professional evaluation. Dr. Daniel Holland is a sports chiropractor in Nesconset, NY serving Long Island athletes from youth hockey to professional baseball and CrossFit competitors.