“Exploring the Lacuna: unraveling the mysteries of shoulder injuries in overhead sports”

Most overhead sports athletes complain of shoulder aches and pain which vary from small inflammations to huge tears in different structures in and around the shoulder joint. Shoulder injuries prevalent in overhead sports varies from 5% to 30% with most of the athletes continuing to play with pain. (Matthias Wilhelm Hoppe et al, 2022). Overhead sports mainly require the shoulder to perform repetitive and explosive overhead movements, unfortunately leading to overuse injuries. Through the years, shoulder injuries have been managed and prevented by working on shoulder stability, scapula (shoulder blade) stability, rotator cuff strengthening, upper back mobility, core strengthening, and managing the workload of the athlete.

But today we are going to try uncovering the missing pieces of these shoulder injury puzzles. Hear me out...

Have you thought of why the shoulder might be getting overloaded in the first place??????

One of the most basic and simple reasons is the dearth of understanding of the overhead biomechanics of the shoulder joint. In simple terms, are you really using a proper technique to throw the ball or to hit an explosive smash or a forehand?????

Next up, are some quick tips for you to use the entire body for your overhead shoulder explosive movements:

1. Your legs are your primary engine!

Use your legs to your advantage to get the power in your throw. Pushing off the ground from the back leg and transferring weight onto the front leg when you throw helps you create power through the legs.

2. Hips need to be mobile!

While throwing or hitting a smash, your hips need to rotate toward the target. This indirectly will create torque in your core muscles.

3. Stable lumbo-pelvic-hip complex!

The created torque in the core helps transfer the power from the legs to the upper body. Hence, core stability is precious during any overhead movement. Optimal neuromuscular co-ordination and activation are of utmost importance.

4. Practice makes one perfect!

Spend time working and understanding how to use the entire body to create that

explosiveness in your shoulder for your overhead sport. Practice! Practice! Practice! As use get good at the technique, gradually start working on generating more power and perfecting the technique at increased speeds.

Before signing off, I would just conclude by repeating, that apart from working on your strength, flexibility, and mobility components, learn and practice using all the above TOGETHER and you will know that all your hard work in those strength and conditioning sessions have paid off with an explosive bang!

-Durga Joshi-Upadhye

Senior Sports Physiotherapist

YOS Sports Health Specialist