Shoulder-Season Suggestions: Shoulder Health Recovery and Injury PreventionTips

As winter fades and spring arrives, athletes of all levels enter a crucial transition period—one that’s often overlooked but vital for shoulder health. Whether you’ve been skiing, snowboarding, or playing indoor sports, your body has adapted to specific movement patterns. Jumping into spring sports like baseball, tennis, or climbing without proper prep can increase your risk of shoulder injuries.

This seasonal shift brings changes in sport demands, weather, and training intensity, making shoulder injury prevention—and recovery—a top priority. Winter athletes should address any lingering stiffness, muscle imbalances, or overuse issues before they become more serious. Meanwhile, spring athletes must ease into their routines, focusing on mobility work, rotator cuff strengthening, and sport-specific drills. Use these recovery and prevention tips to set yourself up for a strong, injury-free spring.

Muscle Recovery

Recovering from the physical demands of winter sports is essential for restoring muscle balance and preventing overuse injuries. Stretching tight muscles helps release tension from repetitive movements, improving flexibility and joint function. Massage can further support recovery by enhancing circulation and reducing soreness.

It’s also important to recognize the difference between normal muscle soreness and early signs of tendonitis. Sore muscles feel like general stiffness that improves with rest, while tendonitis presents as sharp, localized pain that worsens with movement and persists over time. If you suspect tendonitis, don’t wait—give us a call and get it checked out early to avoid long-term setbacks.

Shoulder Stability and Scapular Strength

Strong, stable shoulders begin with a well-functioning rotator cuff and scapula. The rotator cuff stabilizes the shoulder joint and allows for smooth arm movement, while the scapula (shoulder blade) provides the base for proper alignment and force transfer. When these areas are strong and coordinated, they help prevent injury and support high-level performance.

Try incorporating these exercises to build shoulder strength and stability:

1. Rotator Cuff Band Work:

At 0 degrees: Stand with your elbow bent at 90 degrees and tucked at your side. With a resistance band anchored at waist height, rotate your forearm outward for external rotation. Turn around and rotate it inward for internal rotation. At 90 degrees: Raise your arm to shoulder height with the elbow bent 90 degrees. Rotate your forearm upward (external) or downward (internal) using a band anchored at head height, keeping your upper arm level with your shoulder.

2. Dynamic Stability Exercise:

Step on a resistance band with one foot and hold the other end in the opposite hand. Start with your hand on your opposite hip, palm down. Pull your shoulder blade back and move your arm diagonally upward and outward until your hand is high overhead, palm facing up.

3. Scapular T’s and Y’s:

These exercises target the mid and lower trapezius muscles to improve posture and scapular control. For T’s, lie face down or hinge at the hips and lift your arms straight out to the sides with thumbs up, squeezing the shoulder blades together. For Y’s, raise your arms in a “Y” shape overhead at about a 45-degree angle, keeping the movement controlled and avoiding shoulder shrugging. Both of these can also be done in standing position with a band anchored around chest height.

By prioritizing recovery, posture, and strength, you’ll help protect your shoulders and make the most of the new season ahead. Happy training!