Shoulder Injury Prevention – Weight Training Don’ts from Sports Chiropractor in Austin Texas

Every week I see multiple injuries involving the shoulder from a training error or not training at all.   Below are some simple rules to follow when weight training to avoid shoulder injury.   If you continue to lift incorrectly or beyond your weak link it’s not “if you get hurt but when”.  Do it right or don’t do it.

Rule #1 in shoulder injury prevention.  No Straight Bar Bench Press.    The straight bar bench press weakens the rotator cuff and damages the shoulder and acromioclavicular joint.    Straight bar bench pressing causes the shoulder joint to become a weight bearing joint leading to premature degeneration.    The straight bar makes it easier to lift more weight.   Therefore you are exercising outside your weak link.  If your 1 max rep. is 200 lbs on the straight bar can you lift (2) 100 lb dumbbells?   If you cannot, you are working outside your weak link.    Use dumbbells to replace the straight bar.    Flat and incline exercises are OK.

Rule #2 in shoulder injury prevention.  DO NOT perform “lat” pull downs behind the head.   This places the shoulder in the “at risk” position.  Performing lat pulls behind the neck may result in the following injuries: anterior shoulder instability, neck pain or impingement of the shoulder.    REPLACE with front lat pulls.  Do not lean back and reverse your grips with your palms facing you.

Rule #3 in shoulder injury prevention.  Up-right rows produce abduction/internal rotation mechanism and can breakdown the rotator cuff and AC joint resulting in impingement.    REPLACE Up-right rows with the standing three-way, dumbbell shoulder shrugs (shrugs with palms in and palms out), seated rows and bent over one-arm rows.

Rule #4 in shoulder injury prevention.  Eliminate behind the neck presses.  This places the shoulder in the at risk position of 90/90.  Anterior shoulder instability will result from exercising in this position and shoulder impingement may result as well. (especially internal glenoid impingement)  AC joint degeneration will occur prematurely as compensation for instability.

Rule #5 in shoulder injury prevention.  The “empty-can” or “thumbs-down” exercise has been eliminated form the majority of shoulder rehabilitation programs around the US.  There are still a few clinics using this exercise.  Beware of these clinics.  The empty can exercise uses internal rotation with abduction.  This causes subacromial Impingement and progressive breakdown of the shoulder and rotator cuff.   It should be replaced with the Side Lying Abduction exercise to start.   The side lying exercise strengthens the supraspinatus muscle with less risk of impingement.

Other general errors in weight training…  One arm rows: Letting the weight traction the shoulder during this exercise will lead to anterior shoulder instability.

Knee extensions… Open chain knee extension results in shear of the tibia placing increased stress on the ACL and patello-femoral mechanism.

Squats:  Squatting with weight before you can competently squat with body weight is a major error in training.  Poor squatting technique commonly occurs because the ankle lacks appropriate dorsiflexion.  Stretching exercises for the Achillies tendon and gastroc-soleus complex can help improve technique.  You should be able to perform 4 sets of 100 reps correctly with body weight before you can begin to squat with a weighted bar.

Back extensions:  Don’t swing.  Start with cervical extension, thoracic extension, lumbar extension, then hip extension and reverse the motion segmentally as well.

Seated Rows: Do Not flex the back.  Maintain an active lumbar lordosis and neutral thoracic spine.  Be sure to retract the scapulae. (pinch the shoulder blades together)  Use ropes or chains whenever possible.

Full credit should be give to Dr. Buchberger D.C.  P.T. for the above information and his help in my development of a top notch shoulder rehabilitation center.