Search
Close this search box.
Search
Close this search box.
Facebook Youtube Instagram Linkedin Pinterest
Facebook Twitter Youtube Instagram Linkedin Pinterest

Do You Know How to Prevent Shoulder Injuries?

CoachesEducators

Michele LaBotz headshot.Shoulder injuries are unfortunately common for athletes of all types, whether due to acute or overuse injuries sustained during sport. Although there is no one-size-fits-all solution to building strong, mobile, injury-free shoulders, there are some general principles that can help regardless of sport choice.

Here, Michele LaBotz, TrueSport Expert and sports medicine physician, shares the simple ways you can help your athletes avoid shoulder injuries and reduce their risk of downtime due to overuse.

 

1. Shoulders are important in every sport

“The shoulder is the most mobile joint we have in the body,” LaBotz adds. “That mobility makes for vulnerability, because it means there are a lot of things that can go wrong. And that’s true in every sport: Each sport is so unique in the demands that it places on a shoulder.”

“Swimming is really different from throwing, which is different from tennis, which is different from volleyball, and so on. Even in running, arms are moving forward and backward in the shoulder socket with each stride. Within each sport, there are different common patterns of strength and flexibility deficits. Attention to technique is key to performance and injury prevention, and if an athlete doesn’t correct potential technical issues, shoulder pain is going to persist and possibly worsen.”

 

2. Help athletes improve posture—it plays a large role in shoulder health

Many athletes are spending their non-sport time huddled over screens. Unfortunately, this hunched posture is potentially harming their shoulder health, so the more you can help athletes to keep their shoulders in that upright, neutral position, the better.

“One fix that is universal for every sport is making sure the shoulder is starting in a strong neutral position,” says LaBotz. “That means the ball is centered in the socket in the shoulder joint, and a strong rotator cuff is keeping it stable. Unfortunately, most young athletes are spending much of their time in a hunched over ‘shoulder forward’ position, so the muscles in the back and shoulders get stretched while the muscles in the chest get tight, and they end up with rounded shoulders in a forward position instead of that neutral posture.”

This may be a particular issue for some female athletes as they start to develop breasts, says LaBotz. “We know that breast development can be a barrier to sports participation for some young female athletes,” she says. “This may partially stem from how the athletes feel about how they look and how their bodies are changing, but it’s also about comfort. A good sports bra that is supportive for them can actually help prevent shoulder pain that can come from rapid breast development and the changes that occur with that.”

 

3. Stabilize the platform

“The shoulder blade (also known as the scapula) is the only thing that connects the arm to the rest of the body,” says LaBotz. “The muscles around the shoulder blade need to be able to keep the shoulder blade stable against the back rib cage, because that’s the platform for all your arm movements. If the platform isn’t stable, you’re not going to have as much control, performance is going to suffer, and you’re going to set yourself up for trouble.”

Training the muscles that stabilize the scapula can be challenging for any athlete, but incorporating a good scapular stabilization program into training can optimize performance and minimize injury risk in many sports, and it is an essential part of rehabilitation for any athlete dealing with shoulder pain.

 

4. Keep the ball in the socket

Tennis playing man holding hurt shoulder.As mentioned above, helping athletes shift out of that shoulder forward position before they start practicing enhances shoulder stability, improves performance, and reduces injury risk. “In swimmers, for instance, they often get super tight across the front of their chests, so adding movements that help stretch out the pec minor and those muscles in their front, to help the shoulders come back into neutral can be very helpful,” LaBotz notes.

Although rotator cuff injuries are far less common in young athletes than in adults, a strong rotator cuff is essential in sports with repetitive arm and shoulder use. Strengthening the small muscles of the rotator cuff help to keep the shoulder joint stable and can help minimize issues related to instability or impingement around the joint.

For throwers, she adds that symmetry is often a problem since athletes are obviously using one arm for throwing. “Your throwers are never going to be symmetrical,” says LaBotz. “And that’s fine. But what can happen is that they lose internal rotation—the ability to reach up behind their back—on one side. If there is a real significant difference in their ability to reach up the back with each hand, that’s called a glenohumeral internal rotation deficit. That deficit can predispose them to injury. A sleeper stretch is an easy way to address that deficit and may reduce risk of injury.”

If you’re unsure how to help athletes improve shoulder mobility and stability, consult an athletic trainer or physical therapist to help create a sport-specific routine for your athletes.

 

5. Improve core strength

While the core isn’t directly connected to the shoulder, core strength is important for power and performance in many sports. The more power that can be generated from an athlete’s lower body and transmitted to the arm through the core, the stronger they will be, and the less work the shoulder and arm have to do. “In a lot of sports, athletes will try to generate power from their arm and their shoulder, rather than realizing that most of their power should be generated from the hips and the legs and then transmitted to the arm through the core,” says LaBotz.

“If the athlete is trying to generate too much power from their arm, they’re going to overuse the shoulder,” she adds. “One of the things that you need to do to get rid of shoulder pain in those athletes is not only rehab the shoulder, but also correct their technique and focus on transmission through the core so that they are generating power from ‘the ground up.’ Otherwise, they’ll just continue to get injured.”

 

6. Help athletes avoid overuse

Encourage athletes to not specialize—and to take time off. “We know that early specialization can potentially lead to overuse injuries, especially when an athlete is playing year-round,” says LaBotz. “This is especially true for athletes in throwing sports. Throwers who participate year-round in their sport are at far higher risk for injury and burnout compared to those who take the recommended time off. It’s ideal to take at least four weeks away from organized throwing a couple times each year.”

Furthermore, pay attention to how often an athlete is throwing, both on your team or another team. “Throwing on multiple teams is also not recommended,” LaBotz says. “There are dedicated pitch counts for different age ranges. Many parents aren’t aware of these pitch counts and allow their athlete to play as much as possible—but that will end up hurting rather than helping them. And athletes should never be throwing with a sore arm, so make sure your athletes are letting you know if something is bothering them.”

 

7. Educate athletes on everyday wear and tear

Unfortunately, many middle school and high school athletes carry hefty amounts of books in backpacks and bags between classes during the school year. This burden may seem minor, since it’s not for long durations, but if an athlete is already on the brink of a shoulder injury, carrying a heavy load with the bulk of the weight resting on the shoulders can be a problem. “Backpacks for daily and school use should hold a maximum of 15 percent of an athlete’s body weight,” says LaBotz. “I see so many athletes who are carrying much more than that because it’s hard to make time to get to their lockers between classes.”

She recommends helping athletes find smarter solutions: Backpacks that have a waist belt to relieve some pressure on the shoulders can help, as can ensuring that the heavier books are placed lower and forward in the backpack. She also encourages students who have struggled with shoulder problems or back pain in the past to talk to school administrators or teachers about leaving a copy of their textbook in the classroom so that they don’t need to carry it.

 

8. Help athletes develop an awareness of the shoulder

Finally, and arguably most important, simply help your athletes become aware of their shoulders. This simple shift to paying attention to how the joint feels during throwing, running, swimming, or simply everyday life can help catch early problems before they become more serious injuries.

Often, young athletes are missing that body awareness and ability to do a body scan that could catch potential issues early. Encourage your athletes to ask for help if their technique doesn’t feel smooth, or if the shoulder feels weak in a certain movement. “You don’t want to nag your athletes about their posture or shoulders, and they can’t think about shoulder position all day long,” says LaBotz. “But you can help them become aware of when something doesn’t feel right.”

_________________________

Takeaway

Preventing shoulder injuries is important for any coach in a sport that requires significant upper body movement. Fortunately, efforts taken to build strength and stability to help prevent injuries in that area are also often beneficial for performance. You can work with athletic trainers and physical therapists to create simple routines for your athletes to follow, and it’s especially important to make sure athletes are getting enough recovery time, particularly with those who play on multiple teams.

Related Content

Loading...
1 2 … 20

Join Us

Subscribe
Shop TrueSport
Host TrueSport

TrueSport logo without icon in white.

© 2025 TrueSport | Privacy Policy | Terms of Use | Sitemap

Goal-Setting Lesson Video Transcript

Hi. I’m Trevon, Trey, Jennifer. Team USA wheelchair basketball player, paralympian, and true sport athlete. Today, I want to talk to you about goal setting. And there are three things that I would like you to know. First, successful athletes set goals and a planned roadmap. Second, goals should be written down, assessed over time, and changed if necessary. And third, goals need to be challenging in order to be worthwhile. As a freshmen at Edinboro University, I was a part of a team that made the national championship game. And at that time I recognized I was the low man on the totem pole, but I felt in my heart that I knew my dreams were so much bigger than winning a national title. I wanted to make Team USA. I knew what achieving my lofty goal was not going to be easy and that I would need to work hard every day.

So, as a reminder, I created a pyramid of goals that I kept right above my bed. This pyramid reminded me of the accomplishments that I was working towards and visually represented my need to create a solid foundation underneath me before reaching the top. In the bottom roll of my pyramid of goals I listed goals such as obtaining my bachelor’s degree, becoming a scholar athlete award recipient, and becoming an All-American. The middle row listed winning a national title and playing for a professional team. And at the top row, the most challenging of them all, I listed becoming a gold medalist for Team USA.

By understanding that there are smaller stepping stones to achieving my ultimate goal of being on Team USA, I was able to stay motivated and to stay focused on completing the smaller stepping stones fully before moving onto the next one. Now I’ll be the first to admit that not every goal that I listed on my pyramid was accomplished, but seeing my goals every day when I went to bed, I was able to push through the days that I felt like doing nothing in hopes of achieving the bigger picture. Remember, create a clear goal roadmap, assess your goals often, and continue to challenge yourself. I hope that you never stopped dreaming big or reaching for the stars. And I look forward to seeing where your roadmap takes you.

Body Image Lesson Video Transcript

Hi, I’m Kara Winger, Olympic javelin thrower, and true sport athlete. Today I want to talk to you about body image and I have three things I’d like you to know. First, healthy thoughts often lead to healthier bodies. Second, there are varying body types and no one’s body is exactly like another. And third, true beauty goes deeper than the skin. As a multi-time Olympian, I’ve experienced a lot of variation and progression in my training. My coaches and I adapt to my training frequently, all with the goal of supporting my long-term success and health in the sport of javelin. I’m talking to you about body image today because sometimes even with the best of intentions and a common goal in mind, the changes you make to your training habits can prove to be detrimental if made for the wrong reasons. In the lead up to the 2012 Olympic trials, I was told in order to improve my performance on the field, I should try to become a leaner, skinnier version of myself.

So I changed my diet. I went along with what I was being told to do, even though I’d had great success at a slightly heavier weight and higher body fat percentage, and became much leaner than ever before. It seemed like a successful change at first, but I didn’t have nearly the results I’d had before. And I believe becoming leaner than my body naturally wanted to be was what caused my ACL to tear. In the end, it cost me heavily going into the 2012 London games. The takeaway for me, and hopefully for you, is that it’s important to know what works for you and your body and to not compare yourself to others. You should do your research and experiment with your diet to find what makes you feel the best, rather than focusing on what you look like. Today, if I feel like having a chocolate chip cookie, I have one, just not every day.

I’ve learned what a properly balanced meal for my body looks like and I recognize food as the fuel that keeps me throwing. I hydrate and allow myself time to recover. And I listen to and communicate with my body so that I can be the best version of myself. In the end, you are in control of how you see, treat, and respond to your body. We only get one and it’s amazing to discover how many things our bodies can do. Be a true sport athlete. Love who you are in this moment and get excited for all the places your body will take you.

A Good Sport Lesson Video Transcript

Hi, I’m Izy Isaksen, Team USA, Modern Pentathlon, Olympian, US Army Sergeant, and True Sport Ambassador. Today, I want to talk to you about being a good sport. There are three things I’d like you to know. First, real winners act the same toward their opponent, whether they win or lose. Second, follow the rules and be a gracious winner and respectful loser. And third, sportsmanship reveals your true character.

I started competing in Modern Pentathlon eight years after my older sister and three-time Olympian, Margaux Isaksen, began competing. I soon realized that people often compared the two of us. I would overhear spectators and teammates asking, “Who’s the better athlete,” and “Who’s going to beat the other.” Instead of letting outside pressures create a negative experience for us, I chose to practice winning and losing with grace and respect. I know that it would have been easy to let our hyper competitive mindset affect our relationship, but instead we decided to support and cheer for each other, regardless of our own performance. My experience of competing against and being compared to my older sister, taught me to focus on how to perform at my best, rather than putting wasted energy into wishing for others to fail.

I believe that sportsmanship reveals true character. So, no matter what situation I encounter during competition, I know it’s important to always treat people with respect and be a good sport. Remember, be a fierce competitor, find grace in all your victories and losses. And I hope to see you out there.

What Kind of Coach Do You Want to Be? Video Transcript

Edwin Moses: You’re a coach. Maybe what you want is very simple, for everyone to just run in the right direction, score for their own team, to try and try again and again. Maybe you want your athletes to become all stars. You want them to earn trophies, medals, win titles. You want them to reach the highest height their sport allows. And wanting all of that, of course, that’s good. But as every great coach discovers, developing a great athlete means nurturing, nurturing the even greater person within. Truth is, you have even more influence than you know.

You have the ability to affect even deeper change, to take what’s in your hands and do something even more extraordinary. You can be both the coach who provides the skills needed to win the game and the coach who helps them learn and succeed beyond the sport, to become all stars wherever they land in the future, and to enjoy their lives more now, because the confidence and courage they find working with you will stay with them when they need it the most. There are games to be won, lives to change. Coaches have the power to do both.

I’m Edwin Moses, and the lessons I’ve learned through sport have challenged me, guided me, and shaped my life forever. What kind of coach do you want to be?

THE SIMPLE TRUTH: DECODING THE SUPPLEMENT INDUSTRY VIDEO TRANSCRIPT

At first glance, dietary supplements look the same. They seem safe and healthy, but just because the label says a product is a dietary supplement, that doesn’t mean it’s safe. Unfortunately, you can’t tell whether a product is safe or not just by looking at the label. Most vitamins, minerals, fish oil, and other supplements containing nutrients are probably just fine, but supplements are not evaluated or approved by FDA before they are sold. Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid.

At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones. Even though these are not technically dietary supplements, many of them are labeled as supplements. For example, body-building products sometimes contain anabolic steroids or Selective Androgen Receptor Modulators, known as SARMs, or other hormones. Some pre-workout or energy products contain illegal stimulants like DMAA, ephedra, or other amphetamine-like stimulants. Weight loss products might contain prescription drugs like sibutramine, or hormones, like human chorionic gonadotropin, also known as hCG. All natural or herbal sexual enhancement products might contain hormones or Viagra-like drugs. Products like these can harm your health and career, but they’re for sale online, in some nutrition stores, and they’re labeled as dietary supplements.

When you pick up a supplement, especially one that promises performance enhancement, you don’t know if it belongs in the “Mostly O.K.” pile or in the “Dangerous” pile. After all, two products might look the same, but one might contain just amino acids and other legitimate ingredients, while the other also contains anabolic steroids. Because of this, FDA has issued a warning about certain categories of supplements: body building products, weight loss products, and sexual enhancement products. Be extremely careful when considering a supplement in one of these categories. We strongly recommend that you avoid products in these categories.

Even when FDA tests supplements and finds dangerous ingredients, companies sometimes refuse to recall them. Sometimes, they simply repackage their product and continue selling it under a new name. Just because a product is on a store shelf doesn’t mean it is safe. You need to do your research and be an informed consumer. The dietary supplement industry is enormous. Supplements that appear to be safe could actually be dangerous products in disguise. If you use dietary supplements without doing your research, you may be taking serious risks with your health and your career. Please visit USADA’s Supplement 411 for more information about dietary supplements.