Understanding overhead orthopaedic injuries and their effects on daily life

Imagine you're cleaning out your basement, moving around bins of decorations and getting everything organized. You reach overhead for a bin and it’s heavier than you thought it would be. You feel pain in your shoulder. Soon, you discover that you’re unable to lift your arm above your head for weeks.

It can happen to anyone — everyday activities such as reaching for objects on shelves or lifting heavy items can cause overhead orthopaedic injuries like shoulder dislocations, ligament tears and rotator cuff injuries. Here’s what you need to know.

Common causes of overhead orthopaedic injuries

Common causes of overhead orthopaedic injuries can vary, but they often result from repetitive or excessive use of the shoulder joint. Activities that require repetitive overhead movements, such as painting, swimming or participating in sports like tennis or baseball, are all common causes.

"These activities can lead to strain on the shoulder muscles, tendons and ligaments, increasing the risk of conditions such as bursitis or tendonitis," says Christopher Kester, DO, an orthopaedic surgeon at Main Line Health.

Another cause of overhead injuries is gardening, which often involves reaching for objects above shoulder level or lifting heavy pots and bags of soil. These movements can put significant stress on the shoulder joint and may result in injuries such as rotator cuff tears or shoulder dislocations.

It's important to be mindful of your body mechanics, use proper form and listen to your body's signals to avoid overexertion. For example, lifting heavy objects with the arms fully extended or overhead can increase the risk of injury.

"People with conditions like shoulder instability or a history of dislocations may also be at a higher risk of experiencing further shoulder injuries when engaging in overhead activities," says Dr. Kester.

Types of overhead orthopaedic injuries

Overhead orthopaedic injuries can encompass a wide range of conditions that affect the shoulder and surrounding structures. Understanding the different types of injuries that can occur, and their symptoms, is crucial in identifying the appropriate treatment and management strategies.

Common types of overhead orthopaedic injuries include:

• Rotator cuff tears. The rotator cuff is a group of muscles and tendons that stabilize the shoulder joint. Repetitive overhead activities, such as painting or swimming, can lead to inflammation or degeneration of the rotator cuff tendons, causing tears. This can result in shoulder pain, weakness and limited range of motion.
• Shoulder impingement. This occurs when the tendons in the shoulder become compressed or pinched between the bones, leading to inflammation and pain. Activities that involve repetitive overhead movements, like painting or participating in sports, can contribute to this condition.
• Bursitis. Bursae are small, fluid-filled sacs that cushion the joints and reduce friction. When these sacs become inflamed, typically due to repetitive overhead movements, it can cause pain and swelling in the shoulder.
• Shoulder dislocation. When the humerus bone is forced out of its socket, it can cause intense pain, instability and limited mobility.

"It's important to note that each person's experience may vary, and proper diagnosis from a healthcare professional is essential in determining the exact nature of the injury," says Dr. Kester.

Tips for preventing overhead orthopaedic injuries

Preventing overhead orthopaedic injuries is key to maintaining a healthy and active lifestyle. By implementing a few simple tips, you can reduce your risk of sustaining these types of injuries and enjoy pain-free daily activities.

• Warm up and stretch. This helps to increase blood flow to the muscles, improves flexibility and reduces the risk of muscle strains or tears.
• Use proper technique. Avoid lifting heavy objects with your arms fully extended or overhead, as this puts excessive strain on the shoulder joint. Instead, lift objects close to your body and use your legs to provide support.
• Take breaks and pace yourself. Avoid overexertion and listen to your body's signals. If you start to feel fatigued or experience any pain or discomfort, take a break and rest.
• Strengthen your shoulders. Focus on exercises that target the rotator cuff muscles and promote proper alignment and range of motion.
• Maintain good posture. Practice sitting and standing up straight and avoid slouching or hunching over. This helps to distribute the load evenly across your shoulders and reduces the risk of strain.
• Use proper equipment. For example, using a ladder or step stool instead of stretching or reaching excessively can help prevent falls and shoulder injuries.
• Listen to your body. Pay attention to any warning signs such as pain, stiffness or weakness in your shoulders. "If you experience any of these symptoms, take a break and seek medical attention if necessary," says Dr. Kester. "Ignoring the signs can lead to further injury and prolonged recovery.:

Coping with overhead orthopaedic injuries may not always be easy, but with the right mindset, support and self-care, you can overcome the challenges and continue living a fulfilling life.

Next steps:

Make an appointment with Christopher R. Kester, DO
Learn more about orthopaedic care at Main Line Health
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