Spring Sports and Shoulder Injuries: Key Prevention Tips
Spring is almost here, and it’s bringing along many of our favorite sports! However, as you hit the outdoor courts to enjoy the nicer weather, it’s important to keep your shoulder health in mind.
Many popular spring sports–including baseball, tennis, golf, and swimming–demand repetitive shoulder movements that can lead to injuries if your shoulder is not properly conditioned. Rotator cuff strains, impingement, and tendonitis are all common issues we see among athletes at First Colony Aquatic and Rehabilitation Center & Sports Therapy Center. These injuries can worsen without proper care, limiting performance and causing long-term discomfort.
Fortunately, you can take care to prevent these issues as you dive into the spring sports season, and our team of physical therapists can help!
What You Need to Know About Spring Sports and Shoulder Injuries
Many spring sports involve repeated overhead motions and powerful swings. These actions put stress on the shoulder joint, especially the rotator cuff—the group of muscles and tendons responsible for stabilizing the shoulder. Over time, this repetitive strain can lead to injuries like the following:
Rotator Cuff Strains
- Small tears in the muscles or tendons, often caused by overuse or sudden forceful movements
Shoulder Impingement
- Compression of the tendons between the bones of the shoulder, leading to pain and limited mobility
Tendonitis
- Inflammation of the shoulder tendons, often from excessive repetition without enough recovery time
Labral Tears
- Damage to the cartilage inside the shoulder joint, sometimes caused by poor mechanics or instability
Five Tips to Prevent Shoulder Injuries This Spring
Fortunately, you can take several simple steps to reduce your risk of injuries. Here are five tips from our physical therapists:
1. Strengthen Your Shoulder and Core Muscles
- Building strength in the rotator cuff, scapular stabilizers, and core helps support proper movement patterns. We can guide you through effective strengthening routines based on your sport.
2. Improve Overall Mobility
- Tight muscles around the shoulder can lead to poor mechanics and increased injury risk. Stretching the chest, shoulders, and upper back keeps the shoulder moving correctly. We can provide you with the best mobility drills for your needs.
3. Use Proper Technique
- Faulty biomechanics put unnecessary stress on the shoulder joint, dramatically increasing your risk of injury. However, even simple adjustments in your form can make a big difference in preventing strain. Our physical therapists can assess any sports-specific movements and offer corrections as needed.
4. Prioritize Rest and Recovery
- Overuse is a major cause of shoulder injuries, so it’s crucial that you schedule rest days and avoid excessive repetitive motions to allow muscles and tendons to recover. If you feel soreness that doesn’t improve with rest, we can assess your shoulder and provide a recovery plan.
5. Don’t Skip Cross-Training
- Cross-training helps you incorporate all of the tips above. It allows you to perform movements you don’t typically perform, giving your body time to recover, and it helps improve strength and mobility. Not sure how to get started? Our team can provide guidance.
Contact Us Today!
No matter what sport you participate in this time of year, the First Colony Aquatic and Rehabilitation Center & Sports Therapy Center team is here to help reduce your risk of injury. Call us today to schedule an initial appointment and learn more about what we can do to help.
Staff Spotlight:
Yen Vo, PT, DPT
Yen received her undergraduate degree from U of H in 2017 and proceeded to obtain her DPT degree from UTMB – Galveston in 2022. She joined the First Colony Aquatic and Rehabilitation Center team shortly after. Yen enjoys working in both outpatient and acute inpatient care to maintain and sharpen her skills in multiple settings. In her free time, she enjoys working out, shopping, trying new food spots, keeping up with her family, and traveling.
One essential tip for reducing the risk of shoulder injury is to properly warm up your shoulder before games and practices. However, many athletes don’t always know how to do this.
For that reason, we wanted to share four ways you can warm up your shoulders for the demands of your sport. Need a little help choosing the right warmup? Schedule an appointment at First Colony Aquatic and Rehabilitation Center & Sports Therapy Center!
1. Dynamic Stretching
Controlled, dynamic movements increase blood flow and loosen tight muscles, getting your body ready for action.
Examples
- Arm circles
- Shoulder rolls
- Cross-body swings
2. Mobility Exercises
Targeted mobility drills enhance shoulder control and stability.
Examples
- Scapular retractions
- Band pulls
- Wall slides
3. Strength Activation
Light resistance training primes muscles for effort.
Examples
- External shoulder rotations with a band
- Bodyweight pushups
4. Sport-Specific Warmups
In addition to general warmup exercises, it’s important to prepare your muscles for what they’ll actually be doing. Choose movements that mimic your sport’s actions, such as the following:
Baseball and Tennis
- Light throwing
- Controlled swings
Swimming
Resistance band strokes
Straight Arm Swings
Golfing
- Trunk rotations
- Shoulder stretches
While these tips can get you started, don’t hesitate to schedule an appointment for more personalized guidance!
Return to PT at First Colony!
Miss feeling your best? Come back to First Colony Aquatic and Rehabilitation Center & Sports Therapy Center and let us help you get there—schedule your appointment today!
Community Corner
First Colony Goes the Distance!
Another successful 5K is in the books for First Colony Aquatic and Rehabilitation Center – Rosenberg! Our team joined the fun at the Houston Hot Chocolate Run, celebrating fitness, community, and, of course, some delicious post-run hot chocolate. From runners to PTs and PTAs, we’re proud to support healthy, active lifestyles while leading by example. A big shoutout to everyone who participated—way to go!
Healthy Recipe
Protein-Packed Chili Recipe
Ingredients:
- 1 lb ground turkey or lean beef
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (15 oz) diced tomatoes
- 1 cup corn kernels (fresh, canned, or frozen)
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tbsp chili powder
- 1 tsp cumin
- 1/2 tsp smoked paprika
- Salt and pepper to taste
Directions:
Heat a large pot over medium heat, add a drizzle of olive oil, and sauté the onion and garlic until softened. Add the ground meat and cook until browned. Stir in the chili powder, cumin, paprika, salt, and pepper. Add the beans, tomatoes, and corn, then bring to a simmer. Cook for 20–30 minutes, stirring occasionally, until flavors meld together. Serve warm, topped with shredded cheese, a dollop of Greek yogurt, or chopped cilantro if desired.
Follow Us on Social Media!
Share Your Success Story
Love your experience with First Colony Aquatic and Rehabilitation Center & Sports Therapy Center? Click the button to leave us a Google review—your feedback helps others find the care they need!
Thank you for subscribing to First Colony Aquatic and Rehabilitation Center & Sports Therapy Center
Refer a Friend
Our purpose at First Colony Aquatic and Rehabilitation Center & Sports Therapy Center is to leave a greater impact on the community around us. In order to achieve our goal we want to change as many lives as possible as we become a beacon of positivity in our community.
