Summer brings sunshine, vacation plans, and outdoor fun. But with all the swimming, tennis, gardening, and recreational sports, it’s prime time for shoulder injuries. Whether you’re a weekend warrior, a seasoned athlete, or just trying to stay active, your shoulders take on a heavy load, often more than they can handle.
Shoulder injuries are among the most common musculoskeletal problems, and summer activities can put you at greater risk. Knowing what to watch for can help you prevent injury, stay active, and avoid a summer spent in a sling.
In this post, we’ll cover the most common summer shoulder injuries, what causes them, and how to prevent and treat them.
1. Rotator Cuff Strains and Tears
What is it?
The rotator cuff is a group of four muscles and tendons that stabilize the shoulder joint. These structures are critical for lifting, reaching, and rotating your arm.
Common summer causes:
- Overhead sports like baseball, softball, or tennis
- Swimming (especially freestyle and butterfly)
- Yard work involving repetitive lifting
- Throwing games like cornhole or Frisbee (yes, even those!)
Symptoms to watch for:
- Dull ache deep in the shoulder
- Weakness when lifting or rotating the arm
- Pain at night or while lying on the affected side
- Decreased range of motion
Prevention tips:
- Warm up thoroughly before the activity
- Strengthen shoulder and upper back muscles
- Don’t overdo new activities — ramp up gradually
- Avoid repetitive overhead motion without proper form
Treatment:
Minor strains may respond to rest, ice, anti-inflammatory medication, and physical therapy. More severe tears may require imaging and possibly surgery.
2. Shoulder Impingement Syndrome
What is it?
Shoulder impingement occurs when the rotator cuff tendons get pinched between bones in the shoulder during arm movement, particularly overhead motions.
Common summer causes:
- Swimming or paddleboarding
- Painting or hanging decorations
- Throwing activities
- Lifting weights improperly
Symptoms to watch for:
- Sharp pain during overhead motion
- Weakness in the shoulder
- Pain that worsens with activity and improves with rest
- Clicking or popping sensation in the joint
Prevention tips:
- Avoid poor posture, especially slouched shoulders
- Strengthen stabilizing muscles in the rotator cuff and scapula
- Take breaks from repetitive overhead movements
- Focus on shoulder mobility and flexibility
Treatment:
Anti-inflammatory meds, ice, physical therapy, and activity modification are often effective. In chronic cases, corticosteroid injections or surgery may be needed.
3. Shoulder Bursitis
What is it?
Bursae are fluid-filled sacs that reduce friction between tissues. In the shoulder, inflammation of the subacromial bursa — often from overuse — causes bursitis.
Common summer causes:
- Swimming or rowing
- Kayaking or canoeing
- Yoga or push-up heavy workouts
- Yard work, like trimming hedges
Symptoms to watch for:
- Pain and swelling on the outer part of the shoulder
- Tenderness when pressing on the joint
- Pain when lifting your arm sideways or overhead
- Reduced motion due to discomfort
Prevention tips:
- Mix up activities to avoid overuse
- Avoid repetitive overhead motions when possible
- Use proper equipment and body mechanics
- Listen to your body — don’t push through pain
Treatment:
Rest, ice, NSAIDs, and physical therapy are first-line treatments. Persistent bursitis may require aspiration (removing fluid) or steroid injections.
4. Dislocated Shoulder
What is it?
A shoulder dislocation occurs when the upper arm bone pops out of the shoulder socket. It can be anterior (forward) or posterior (backward).
Common summer causes:
- Falls during hiking or outdoor play
- Contact sports like football or soccer
- Roughhousing at the beach or pool
- Accidentally falling off a bike, scooter, or ATV
Symptoms to watch for:
- Sudden, intense shoulder pain
- Obvious deformity or bulge under the skin
- Inability to move the shoulder
- Swelling, bruising, and weakness
Prevention tips:
- Wear proper protective gear when playing sports or riding bikes
- Be cautious with contact activities
- Strengthen the shoulder muscles for joint stability
- Avoid high-risk behaviors like diving into shallow water
Treatment:
Immediate medical attention is necessary to reset the joint. Afterward, physical therapy helps restore strength and prevent future dislocations.
5. SLAP Tears (Superior Labrum Anterior and Posterior)
What is it?
A SLAP tear is an injury to the shoulder socket’s cartilage rim (labrum). These tears often happen with sudden force or repetitive overhead activity.
Common summer causes:
- Water skiing or wakeboarding falls
- Lifting heavy objects awkwardly
- Overhand throwing (e.g., baseball, volleyball)
- Gymnastic-style workouts or CrossFit
Symptoms to watch for:
- Deep shoulder pain
- A feeling of “catching” or instability
- Reduced shoulder strength
- Pain when throwing or lifting
Prevention tips:
- Always warm up before intense upper body workouts
- Use proper technique when lifting or throwing
- Incorporate shoulder stabilization exercises
- Avoid jerky movements or overextending
Treatment:
Rest, ice, and therapy may help, but many SLAP tears require arthroscopic surgery, especially in active individuals.
Staying Shoulder-Strong All Summer Long
Summer should be about fun and freedom, not physical therapy appointments. Here’s how to keep your shoulders safe:
Quick Tips for Prevention
- Warm up and cool down every time.
- Hydrate: Muscle fatigue and cramps increase injury risk.
- Cross-train: Don’t do the same shoulder-heavy motion day after day.
- Know your limits: Don’t overdo it just because it’s nice outside.
- Use proper form: Whether gardening or playing tennis, technique matters.
When to See a Doctor
If shoulder pain lasts longer than a few days, interferes with daily activities, or is accompanied by swelling, bruising, or weakness, don’t ignore it. The sooner you get it checked, the better your chance of a full, fast recovery.
Conclusion
Summer is a time to enjoy the outdoors, not sit on the sidelines with an ice pack. By recognizing common shoulder injuries and knowing how to prevent them, you can stay active, pain-free, and injury-free. Shoulders are strong, but not indestructible. Treat them with care, and they’ll carry you through a great summer season.
