The shoulder joint is fragile and is utilized even when we are working on your desk. Hence, everyone needs to focus on their shoulder health to keep them fit to maintain productivity at the workplace. Moreover, poor shoulder health can lead to severe problems and make your shoulder prone to many injuries. Let’s have a discussion on the same so that you can prevent shoulder pain and stay happy.
Shoulder joint- the complex anatomy
It is the largest joint and majorly consists of two bones- humerus and scapula. This ball and socket joint consists of several bones, ligaments, and muscles.
- Important bones present in this joint
- Acromion- the bony structure near the scapula
- Clavicle- the bone that connects with acromion to form acromioclavicular
- Coracoid process- a hook-like structure that originates from the scapula
- Other components
- Ligaments- tissues that join a bone with the other bone
Glenohumeral ligaments
It contains superior, middle, and inferior glenohumeral ligaments and is responsible to attach the humerus to its socket. The prime role of these ligaments to keep the joint intact, prevent dislocation and provide stability.
Coraco-acromial ligament (CAL) & coraco-clavicular ligament (CCL)
CAL connects the coracoid to the acromion & CCL attaches the clavicle coracoid process of the scapula. CCL plays a crucial role in maintaining the integrity of the scapula and clavicle which makes the shoulder square.
Transverse Humera Ligament (THL)
It consists of a tendon that is biceps brachii muscles and runs through the intertubercular sulcus
- Muscles- supporting tissues for stability and smoother movements
Rotator cuff muscles
The prime muscle band present in the shoulder joint with 4 different muscles- supraspinatus, infraspinatus, teres minor, and subscapularis. It is attached to the proximal humerus near the front section
Supraspinatus
It originates from the supraspinatus fossa & helps in lifting the arm (initial 30 degrees) and stabilizing the joint.
Infraspinatus
It originates from the infraspinatus fossa and helps in the external rotation of the humerus.
Teres Minor
It is placed below Infraspinatus and runs from the inferior aspect of the dorsal scapula and helps in external rotation and lifting of the humerus.
Subscapularis
This muscle starts from the subscapular fossa and plays a crucial role and lifting the humerus.
Rhomboid
This muscle is the only muscle that functions in depressing the shoulder and can be subdivided into Rhomboid major and minor. The minor starts from the nuchal ligament and spinous processes of C7-T1 whereas the major originate from the spinous processes of T2-T5
Trapezius
A triangular-shaped muscle starts from the outer aspect of the nuchal line in the occipital, upper thoracic region, and cervical. It is the muscle that is responsible for upliftment and depression of the shoulder depending upon the movement.
Deltoid
It helps in lifting the upper arm bone and has three distinct origins. These are the clavicle, acromion, and spine of the scapula. The functionality of the deltoid muscles differs according to the fibres which are activated for the movement.
How to prevent shoulder injuries?
- Take enough rest
It is important to listen to your body and take some rest whenever you are feeling tired. Moreover, if you are an athlete or dancer, then you need to take care of your joints, as sometimes due to performance pressure, we forget our limits. But resting does not mean restraining yourself from shoulder movements. You should perform mild stretches and warm-up.
- Pay attention to your sleeping posture
If you are suffering from pain in the left shoulder, then you should avoid sleeping on your left shoulder joint. You can sleep on your back or the other shoulder joint. In case, if you are suffering from discomfort due to sleeping on your back, then you can pop out your arm with a pillow.
- Work on endurance
It is important to work on the strength of the joint and for the same you can perform some shoulder exercises and train your body to play for longer on the ground. But this training should be gradual.
- Never miss warm-up
Before starting your game or training, it is important to perform a mild warm-up exercise. It will activate synovial fluid that will work as a lubricant for the joints and improve the grace of the movements.
- Cross-train your body
Some sports require rigorous use of the shoulder joint like volleyball, tennis, etc., and reduce the burden on the shoulder joint, you can cross-train your body. For example, if you are a tennis player, then you can cross-train your body by running or biking. If you are in a profession that requires repetitive overhead movements, then you can urge your senior to assign some activities that do not include overhead movements for a while.
- Pay attention to the technique
It is important to pay attention to the technique of the train as a wrong technique can also lead to injuries. Always perform exercises under the guidance of experts.
So if you are a sportsperson, then you should take the following preventive measures to avoid shoulder injuries while training or playing. Some steps can help you to keep up the shoulder health. Also, try some superfoods to improve joint health. In case, if you are looking for an experienced shoulder specialist in Gurgaon, then consult Dr. Reetadyuti Mukhopadhyay. He is a trusted sports injury doctor and has helped many athletes in preventing or curing injuries with the most effective approach.