Shoulder Shine for Summer Time

Summer activities are fantastic for staying active, but they can also increase shoulder strain if we’re not mindful. Here’s a quick guide to the most common overuse patterns you might see in summer activies and how to prevent them.

1) Swimming

Doing the same overhead motions over and over—like swimming laps—can put extra stress on the muscles and tendons in your shoulder, especially during long practices or if your stroke technique is off.

Tips to help prevent shoulder pain:
– Warm up first: Spend 3–5 minutes doing arm circles, wall slides, and shoulder blade squeezes before getting in the water.
– Focus on good technique: Smooth, controlled strokes put less stress on your shoulders.
– Increase training slowly: Avoid adding too much distance or intensity too quickly. A good rule is no more than a 10% increase each week.
– Strengthen the supporting muscles: Exercises for your shoulder and upper back help keep your shoulder stable and reduce the risk of injury.

2) Tennis and Pickleball

Serving, overhead shots, and repeated swings in pickleball and tennis can put extra stress on the shoulder. Over time, this can lead to soreness, irritation, or pain—especially if you’re playing often or using poor technique.

Tips to prevent:
– Warm up before you play: Spend a few minutes loosening up your shoulders and upper back with gentle stretches and arm movements.
– Work on your technique: Lessons or tips from a coach can help make your swings and serves smoother and place less stress on your shoulders.
– Check your grip: Make sure your racket grip fits your hand and avoid squeezing the handle too tightly.
– Take recovery days: Give your body time to rest and mix in other activities to help prevent overuse injuries.

3) Kayaking and Paddling

Long periods of paddling or kayaking can make the muscles in the front of the shoulder work overtime. When combined with repeated forward reaching, this can lead to shoulder fatigue, stiffness, or pain. 

Tips to help prevent shoulder pain:
– Sit tall while paddling: Keep your chest up and your shoulders back instead of rounding forward.
– Take short breaks: Every so often, stop to stretch your chest and shoulders and reset your posture.
– Strengthen your upper back: Exercises that target the back of the shoulders and upper back can help improve posture and reduce strain.
– Switch sides and vary your movements: Changing positions and avoiding long periods of repetitive motion can help prevent overuse.

4) Gardening and Overhead Lifting

Gardening, reaching overhead, and lifting heavy objects can put extra stress on the shoulder muscles and tendons. Spending long periods reaching, digging, trimming, or lifting can lead to soreness, irritation, or shoulder pain

Tips to prevent:
– Use the right tools: Longer-handled or lightweight tools can help reduce reaching and strain on your shoulders.
– Take frequent breaks: Switch arms, change tasks, and avoid keeping your arms overhead for long periods.
– Lift with your whole body: Keep objects close to your body, bend your knees, and use your legs and core to help with lifting.
– Mix up your activities: Alternate between gardening tasks to avoid overworking the same muscles.

5) General lifting and daily life

Lifting heavy objects, carrying uneven loads, or doing too much too quickly can put extra stress on your shoulders. Poor lifting habits or sudden increases in activity can lead to soreness, irritation, or pain.

Tips to prevent injury:
– Lift with good form: Keep items close to your body, bend at your hips and knees, and avoid twisting while lifting.
– Break up bigger tasks: Take breaks and split heavy jobs into smaller loads when possible.
– Balance what you carry: Try to avoid carrying heavy bags or loads on just one side of your body.
– Pay attention to pain: If a movement causes pain, stop and adjust your technique or take a break before continuing.**

How Summer Heat Can Affect Your Body

Hot weather can make it harder for your body to stay hydrated and recover from activity. Muscles and tendons may feel looser in the heat, making it easier to overdo activities without realizing it. Dehydration, fatigue, and poor recovery can all contribute to soreness and discomfort.

Quick tips to stay healthy during the summer:
– Stay hydrated: Drink water throughout the day, especially during outdoor activities. Electrolyte drinks can also help during long periods of exercise or time in the heat.
– Exercise during cooler times: Morning or evening activities can help reduce fatigue and overheating.
– Increase activity gradually: Avoid jumping into long workouts or weekend projects after being inactive.
– Prioritize recovery: Cool down after activity, eat a balanced meal or snack, and get enough sleep to help your body recover.
– Listen to your body: Increased soreness, fatigue, or lingering pain may be signs that you need additional rest or a reduction in activity.

Keep moving!

The best way to stay active all summer long is to build activity gradually, stay consistent, and give your body time to recover. If shoulder pain is limiting your favorite activities or not improving with rest, schedule a free assessment. We can help identify the cause of your pain and develop a plan to keep you moving comfortably all season long.