Introduction
For lacrosse players, shoulder aches are a common aftermath of practice sessions, particularly during intense shooting drills or games. This blog post delves into the reasons behind the vulnerability of lacrosse players to shoulder injuries and offers practical strategies to prevent them.
Why Lacrosse Destroys Shoulders
Lacrosse uniquely combines multiple stressors on the shoulder that are unparalleled in other sports. The repetitive action of overhead throwing at high speeds exerts enormous forces on the shoulder joint and its surrounding muscles. Additionally, the act of cradling the stick requires prolonged shoulder positioning, leading to fatigue in the stabilizing muscles. The sport’s asymmetric nature, with predominant use of one side, results in significant muscle imbalances.
The Overhead Throwing Mechanism
To comprehend why shoulders are susceptible to breakdown, it’s essential to understand the throwing motion in a lacrosse shot. During the acceleration phase, the forces generated can be several times your body weight. The deceleration phase demands that your posterior rotator cuff and scapular muscles act swiftly to slow the arm down.
Common Lacrosse Shoulder Injuries
Athletes engaging in overhead sports like lacrosse frequently encounter issues such as rotator cuff tendinitis, labral tears, internal impingement, shoulder instability, and scapular dyskinesis. Typically, these injuries commence subtly with minor discomfort that players often overlook until the damage becomes significant.
The Scapula’s Critical Role
The shoulder blade is fundamental to all throwing mechanics. Correct scapular positioning and movement are crucial for optimal rotator cuff function.
Essential Strength Requirements
Lacrosse players require specific strength capacities to manage the demands of throwing safely. External rotator strength, scapular retractors, and core strength are vital components.
The Sleeper Stretch Necessity
Overhead throwing often leads to tightness in your posterior shoulder capsule. The sleeper stretch is designed to address this tightness and is indispensable for lacrosse players.
Proper Throwing Mechanics
Flaws in throwing mechanics can exacerbate shoulder issues. Utilizing video analysis to detect these flaws and making necessary corrections can significantly alleviate pain and enhance performance.
The Off-Season Mistake
A critical error many lacrosse players make is ceasing all throwing activities during the off-season, only to suddenly resume when the season begins. A year-round throwing program with appropriate volume adjustments is more effective in maintaining shoulder health than erratic boom-and-bust cycles.
Smart Training Volume
By monitoring and managing the most intense throwing activities, players can prevent overload. Intelligent volume management ensures you remain healthy and ready to perform when it counts.
Recognizing Early Warning Signs
Shoulder injuries often provide early warning signs before becoming severe. Addressing these signs early on can prevent the condition from worsening to the point of requiring extensive rehabilitation or surgery.
The Role of Recovery
Your shoulder’s adaptation and strengthening occur during recovery, not during throwing. Therefore, adequate sleep, proper nutrition, and active recovery are essential components of your training regimen.
When to Seek Help
There are specific symptoms that necessitate immediate evaluation by a professional, rather than attempting to train through them. Early intervention for shoulder issues significantly improves outcomes.
Prevention Program Components
A comprehensive shoulder injury prevention program encompasses rotator cuff and scapular strengthening, daily shoulder mobility exercises, coaching on proper throwing mechanics, smart management of throwing volume, and ensuring sufficient recovery.
Building Resilient Shoulders
The ultimate goal is not merely to avoid injury but to develop shoulders capable of enduring the demands of lacrosse throughout your playing career. The most successful players maintain their health through smart training and consistent injury prevention efforts.
“We Empower You To Recover From Injury As Quickly And Safely As Possible In Order To Optimize Your Function And Maximize Your Athletic Potential.” – Fick PT & Performance
Don’t wait until shoulder pain sidelines you. Take proactive steps towards shoulder health. Call us today at (720) 480-2866 to schedule your evaluation. Our experienced physical therapists will assess your shoulder’s strength, mobility, and throwing mechanics, pinpoint areas of vulnerability, and develop a personalized prevention program to ensure your shoulders remain healthy and perform optimally throughout your lacrosse career.
