How to Prevent Shoulder Injuries in Motocross

The shoulder is your body's key component in stabilization when competing in professional Motocross. For that reason, shoulder injuries are fairly common among Motocross athletes. The most common ailments of the shoulder include rotator cuff tears and shoulder instability. Each injury affects the shoulder in a slightly different manner, but both spell trouble for the professional Motocross rider. Prevention is key if you want to remain healthy for the duration of your professional season--if not career.

Difficulty: Moderate

Instructions

Things You'll Need:

• Resistance band
• Gym membership

Preventing Shoulder Injuries in Motocross

1. Understand the anatomy of the human shoulder. It's complex and its functions are fairly comprehensive. Maybe you have wondered how your body manages to stay on your cycle as you stand in anticipation for a jump. The answer is your shoulder. Especially in Motocross competition, the shoulder acts as a stabilizer for your entire upper body. The rotator cuff plays a major part in that stabilization process, and is comprised of the supscapularis, supraspinatus, infraspinatus and teres minor tendons.

2. Add exercises that focus primarily upon the rotator cuff into your strength and conditioning program. When the tendons that comprise the rotator cuff are weak and not used to physical stress, they are far more likely to give way and tear during competition. If you strengthen the shoulder muscles and tendons, you significantly decrease any chance of a severe Motocross-related injury.

3. Locate a certified personal trainer in your area that has worked extensively with professional athletes. They will likely have a complex understanding of the shoulder tendons and will have the ability to craft an exercise routine that best suits Motocross. A certified trainer also affords you the motivation to get to the gym on a consistent basis, as well as offering guidance throughout the strength training process.

4. Visit your local sporting goods stores to purchase some equipment that you can use in your home. Resistance bands are perfect for strengthening your rotator cuff. Simply wedge one end of the resistance band between your door and door frame. Your goal should be to keep the portion of your arm that holds your biceps and triceps still while you move your forearm in different directions. Keep your arm at a right angle and move your forearm forward (away from the door).

Tips & Warnings

• Make sure that your exercise routine is balanced. Don't overwork your shoulder muscles, as that will only serve to strain your rotator cuff tendons.
• Consult a physician if you experience any pain in your shoulder that lasts longer than three days.

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