How to prevent and treat boxing shoulder injuries
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- เผยแพร่เมื่อ 22 พ.ค. 2024
- Many boxers hurt their shoulders while training. This video tackles how to prevent and treat shoulder injuries including the rotator cuff from boxing. Dr. Jory and Jason Van V from Precision Boxing have a long chat about everything boxing/shoulder injuries. They also address when to ice or heat, posture exercises, and stretches.
Dr. Jory www.hybriddrj.com
Jason Van V www.precisionstriking.com
HybridDrJ (Dr. Jory Basso) has a health/fitness/science/education channel. He is an Associate Professor of Biology at Southern California University of Health Sciences. Subscribe to the channel and get your knowledge ON! www.hybriddrj.com
INTEGRITY is missing in the media a lot, but these guys have an abundance of it the way they recognised that they are not sponsored by the products they talk about.
Kane Mcguire thanks for the comment!
percision striking! This was super random but super informal. Awesome!
Incredible useful saving information. Everyone needs to see this video.
J D thanks!
One of the best informational video about shoulder pain and hot to prevent and treat as well as what to do after with routine man
Thanks Nick! Appreciate it.
Outstanding video! I’ve had shoulder pains for a while and after speaking to a mate they is a Muay Thai trainer, realised what it was. So much great and useful information.
Thanks so much!
Full of information. Thx guys!
Glad to help - You are welcome!
Thank u for the long founded answer
Amazing video . Lot of knowledge.
Thanks! :)
Just started Muay Thai post 2nd degree ac joint separation and this video saved my shoulder
Glad to help!
This video is gold to me!!! Been dealing with shoulder injury in boxing for about 6 months. Thank you for this 🙏🙏
Thanks! Glad it helped :)
What kind of injury ?
Thank you so much. This is so helpful.
Glad it helped! :)
Thank you guys. Very useful.
Our pleasure!
Reallly great video!!!
Thanks!
Good info and nice collaboration. 🥊
Thanks Tommy Gun!
@@HybridDrJ 💪😎
Super helpful, thanks!
Welcome!
This guy knows his stuff!
Jason is the man if you wanna learn how to box!
Really useful video guys, thanks :)
You are welocme!
Very useful thanks guys!
You are so welcome! :)
Excellent advice which has made me aware of the pain I was feeling and why its there
rob leach it is always great and empowering to understand WHY you have pain.
Great stuff thank you !
Thx!
This is great!
In summary, the big 3:
Lateral (30 degrees) raises
Scalp squeezes
External rotations
The idea is to get the back flexing and the chest stretch out to reverse the slouched posture of boxing and of life (sitting, driving, texting, etc.)
I need to start doing these exercises consistently!! 2-3 times/week. GOAL.
I have to watch this, my left shoulder been hurting for like 2 weeks now, feel sharp pain in the dead center of that shoulder everytime I throw a punch
That sideways exercise , is wat I needed it worked on my area of trouble , Precisely
Awesome - happy to help!
basically sitting down too long is the cause, being stuck at a desk wrecks your posture. sitting down also shortens your calves and tightens hamstring witch then tugs on your lower back then it pulls on your back then it creeps round your shoulders. humans are not supposed to be sitting down all day. look at your human structure....
Thank you for saying this! I have been saying this to my patients, students, family and friends for the past 20years!
what the hell am i supposed to do then, if i have three exams and two presentations to study for?, man being a student is basically sitting down all day except the occasional trip to the fridge or the bathroom. smh
@@proof-xx1vv lmao🤣 I guess get some sit ups in while you doing those things
What an amazing and very detailed video, thank you so much... I am watching this video after my diagnostics with my physio. It seems like I have some swelling on my cuff muscles.
I am doing those movements you mentioned in the video and another movement where I hold the bands between both wrists (up and down motion)
What my physio didn't tell me about was to not sleep on that side or to ice it which is my next task. I am also going to get shock therpay to see if that helps.
Thanks for great feedback! Glad it was helpful.
kanka geçti mi nasıl oldu
Perfect vid man. very very helpful I was looking for dis kind of video for mouths. Subscribe
Thanks for the sub!
Thank you 🙏
Solar Dimen so welcome!
Thank you very helpful information.
My pleasure
Wish I saw this before I injured my shoulder lol. It's getting better, but I feel the inflammation in swimming and boxing now.
Me too brother ,my shoulder is hurting for almost a year
Yeah bro’s me 3 , can’t even throw a right to save my life
@@donluffi4654 i was still having pain and went to a PT. I found out I had horrible should flexibility and they were rounded forward. After 2 weeks of PT with stretches and a little dry needling, I feel great. I can do a week of class and 1.5 hrs of sparring with no tension or pain. Maybe try PT.
@@tym217 look into PT. After 2 weeks of PT with stretches and a little dry needling, I feel great. I can do a week of class and 1.5 hrs of sparring with no problem. Wish I did it a year ago.
@@tym217 I can’t even throw a jab without a sharp pain
Does anyone know the link for the precision striking video about shoulder stablisation?
The front of my shoulder(or outer bicep head, not sure) hurts after I went to boxing practice a couple days ago
Think it's something that's been lingering all along and comes out when I box. So gonna try these exercises 💪
I'm a big fan of using ice (cryotherapy) for acute injuries.
@@HybridDrJ That's a good idea. Didn't try that. Thanks!
@@Niborino9409 No problem
Amazing job! I usually do after boxing 100reps external rotation per arm , and then a couple of dumbell rows , how many reps would you recomend for this exercises ? Thanks
I recommend 3 sets of 10-15 but 100reps is ok for endurance training
Great video I'm an amateur boxer do a lot of weight training too and I have been out for four weeks. Had diagnosis of supraspinatus tear but also from another doctor bursitis. I have it in both shoulders which is very frustrating. I am now struggling with depression because it is keeping me from my training which is my absolute love. I'm going to take something from this video and hopefully it will help. How damaging can be laying on your damaged shoulder? It's hard because I have both shoulders with issues and it's difficult laying on my back too tempting to lay on side
Andrew Pemberton if you lie on it - it will ‘impinge’ your shoulder which can continue the inflammation (bursitis). In my experience icing the front of your shoulder 10mins every couple hrs is very helpful.
@@HybridDrJ thank you very much for taking the time to respond
Andrew Pemberton no prob!
I had the exact same injury. It has stopped me competing in mixed martial arts (MMA). I have trained my whole life to not training at all. It’s been 2 years now and still dealing with a lot of inflammation although the tendon has healed. I still can’t train how I used to. Has also left me with depression occasionally
how ya doin now bro? im currently in the same fucking boat, except its only one shoulder
I’m not able to stretch my bicep that much in my right arm is it likely i will gain mobility back to feel stretch
Usually the training is like 1 hour no more
I noticed a "pop" (a pretty loud one) coming from my right shoulder when I throw the right hook (when doing the movement that brings the arm to be parallel to the ground), is this a sign that I should go easier and wait for my muscles, tendons and ligaments to adapt to the training? Anyway thanks for the great video, it's full of useful stuff to know!
Poping in itself is not bad but if you start to feel pain or serious discomfort i would say rest for a week or so also start training your rotator cuff to prevent any shoulder injuries trust me do it before you hurt yourself otherwise you'll be siting at home pissed cus you cant work out like me xD
Yeah I agree with Lars hopp’s comment. Piping isn’t always bad. Without doing an assessment I can’t give any advice. I Persia ply would try icing the shoulder anytime you think there could be an injury.
I wish you talked about the Elbow side too or the arm 😭
Sorry - we focused on the shoulder as it is such a common area that gets injured in boxing.
I started boxing 3 months ago and the pain in my shoulder is not in the front delts, it is in the back upper part of my triceps.. should I do the same exercises and how do I stretch those muscle?
Edison Omas-As Hi - without doing a proper assessment and diagnosis unfortunately I can’t really give you any info. I recommend you find a good health care practitioner that specializes in sports injuries. Good luck!
I destroyed my left shoulder shadowboxing a couple of weeks ago and I think it was because I was intentionally protracting my shoulder and getting a “stretch” feeling in my shoulder blade area. Didn’t hurt in the moment but I woke up the next day with brutal pain. Any suggestions?
Sorry to hear - without doing an assessment I can’t provide medical advice or a diagnosis. I would try icing it though to decrease inflammation and wouldn’t sleep on that side. The best advice is get it diagnosed by a professional if it persists.
I do have shoulder Injuries that are uncomfortable when I'm cold....but when I'm super loose and warmed up tho I'm performing very well...im honestly confused
Without doing a proper assessment/diagnosis I can’t provide you advice. What I can say is that tissues expand when warmed up. So when you are cold it is possible that there is more friction between tendons and bursas possibly causing inflammation. I would always warm up and then maybe use an ice pack on the shoulder for 10mins after you are done training to help reduce inflammation.
My injury is in the back where the rear delt and scapula connects nothing hurts in the front and yet I still can't find a help for my case, I feel it a lot when I throw a hook
I can't provide a diagnosis without doing a thorough assessment. Try and find a good health practitioner and get it checked. Sounds like rotator cuff.
@@HybridDrJ thank you so much for your reply Doc, much appreciated.
I have been doing Boxing and overused my arms by alot of motion of punching and extending arm and hitting hard Objects. First it was inflammation Now both of my arm Elbows are in pain and everytime I punch I feel pain and discomfort in my elbow. It's keen 6 months in rehab and it's slow will I ever heal fully back to normal?
I can't provide advice without doing an assessment and diagnosis - but I would say look into what other factors might be impacting thisoutside of boxing. The first thing to consider would be - how is your posture and work set-up. You might be messing your elbows up with poor posture/ergonomics. Good luck!
My shoulder has no pain at all but it gets tired quicker than it used to. When I hit the heavy bag my shoulder gets noticeably tired quicker than before. What is the problem and how can I fix it ?
I can’t really provide any advice without performing an assessment and diagnosis so I would recommend you find a good practitioner to take a look at it. Good luck!
Because of vigorous boxing hook punching, i have developed shoulder pain. When i sit on my laptop, thats the only posture when i dont feel pain. The shoulder cup movement that you have described a boxer can have, my pain is identical to the movements you have showed. i feel the most pain doing the same exercises that you have shown to reduce my injuries. Its almost two months i have extreme pain . Should i wait for muscles to heal completely first or start these exercises you have shown above(for shoulder cup), though these are exact exercises which cause extreme pain?? Please advice how can i get relief sooner from my injuries/pain??
Hi Sonakshi - I can't provide a diagnosis without actually performing an assessment. The best advice is to find a great therapist who specializes in sport injuries. One thing I would recommend though is using an ice pack a multiple times a day for 10 mins as it may reduce inflammation.
My shoulder "catches" when I abduct my arm to the side. It also clunks when I go into end range internal rotation. It's effecting my training and whenever I throw a straight shot like a jab or cross it snaps and cracks really loud. Any advice other than see a specialist, because due to my circumstance it's difficult for me to see a specialist.
Without doing a formal assessment I can't provide medical advice however you may want to google Glenoid Labrum tear and see if that fits your symptoms. My advice would be to do shoulder stabilization exercises with a pulley or theraband to strengthen the shoulder socket.
Dr. Jory Basso I've been doing all that my scapula keeps grinding!
I got a shoulder surgery doc do to a shoulder disloction on my right arm twice got the surgery would i be able to fight again or would i atleast be able to defend my self against haters ?
GATM would be good to hear an answer to this too!
If you have someone walking towards you with their arms out hurling abuse, don't let them get into punching range. Learn how to kick. If you do a snapping front kick to their jaw, they won't be fighting anyone ;)
If they do get close, learn how to slip at least and good luck to ya!
Greebob11 kool thanks for the ideas I appreciate it
with a good rehab you will be back at 100%
surgery+rehab
I have little pain when i do left hook, but its more like feeling that something in my shoulder, maybe 2 bones, hit each other...like click, any advice?
I can’t give you advice without doing an assessment and diagnosis. Based on the tiny amount of information I would guess that this is shoulder impingement. The best thing to do is find a great therapist that specializes in sports injuries. A few things may help like icing your should for 10 mins after sessions. Avoiding sleeping on the shoulder. Stretch out your pecs, strengthen your shoulder retractors and practice good posture.
I feel hard pain in my front left shoulder while boxing but after I'm done with training I don't feel any pain in shoulder. It is so anoying that I can't continue my training... What's wrong ?
I can't provide a diagnosis without performing an assessment but I highly recommend you find a great therapist to check you out.
I finished up my boxing session I have been boxing for about 3 months and after an hour or so my shoulder hurt so bad and now I can barely move it without pain an I’m walking around my house like a zombie hopefully this works
ice ice baby
I feel pain in my outer shoulder and almost in the back. Been boxing for a while this is the first time it’s happened. What should I do??
skar516 hi without doing a proper assessment and diagnosis I can’t say for certain. Anytime I get an issue like this I apply an ice pack every hour for 10 mins to the area. Don’t sleep on that side and try and keep good posture if you are sitting at a workstation. Best idea is have a professional take a look at your shoulder.
Dr. Jory Basso will do thanks so much!
Hi I kinda need help , about a year ago I started boxing and I didn’t have a lot of experience so I hurt my left shoulder throwing repeatedly left hooks then I hurt my shoulder and the next day my left shoulder/ back hurt a lot and it was stiff I could barely move but eventually the pain went away after I messaged it and Im pretty sure I dislocated it and it has been left untreated for a year, it doesn’t hurt but it feels very weird and uncomfortable and it gets tired quickly it also feels light in a bad way so please give me some advice
Hi Elder without doing a full assessment and Diagnosis I can't provide advice. The best thing to do is find a good health practitioner to take a look.
I had my first boxing class yesterday and my lefg shoulder hurts
@Fabian it will get better just like mine
@@mabmamman6651 how did you alleviate your pain
I got injured while making a overhand
is it ok to do shoulder "strengthening" exercises during a boxing session. and if so, should you do before or after the boxing session.
Deidra Anderson do strengthening after, doing strengthening before session will make your shoulder weaker
I agree :)
I have dislocation in both of my shoulders
On left from wrestling 5 yrs ago
And right from boxing 1 month ago.
I think my bones are dense and therefore my joints r weak perhaps?
And i apply those exercises but i always feel a small pop when doing something with high power or speed is that a bad sign?
I can't really say without perfoming an assessment and diagnosis but it does sound like your shoulders are loose so a pop or click isn't surprising. I would be concerned if the pop results in pain.
@@HybridDrJ alright thanks
The left doesn't cause pain while right does cause
Anybody who operate rotator cuff and continue training ?
I have mild pain deep inside my shoulder from boxing (throwing left hooks in particular) . Doesn't feel like the muscle is in pain at all.
Obviously you can't know for sure, but would you recommend going to a doctor to get it x rayed first or is it generally possible to physios to figure out exactly what the issue is without an x-ray?
Great video BTW,, very informative.
Jake Davies 2 months late but just in case the pain is still there/comes back, I think if you really don’t know what it is and it’s affecting your training, you should get it x rayed.
@@Silverado-pq6xe really appreciate the response mate. The pain is still there actually. I stopped training for a while then must've started again too soon cause it came back even worse and in the other shoulder too which was worrying. I've been travelling for work so am going to get an x-ray as soon as I'm back in the UK with the good old NHS.
Thanks for the advice anyway mate
Does it feel like it pops out ? Kuz mine does
@@SolarJakee have you been to doctor, what he said?
Thanks for the positive feedback. Somehow I missed this comment originally. Did you ever get it looked at? Unless there is something more sinister going on an x-ray is unlikely to reveal anything as it doesn't show soft tissue. An MRI is the best to visualize all parts of the shoulder.
I’m dislocated my right shoulder in a boxing match 4 months ago, I don’t know how long i can go back to boxing...
Unfortunately I cannot provide any medical advice without performing a proper diagnosis. Seek out a good doctor or sports therapist or physiotherapist and rehabilitate it (if you haven't already). Best
Dr. Jory Basso thank you Dr. Jory
Did you heal? Am having elbow pain when punching
@@hogman3543 It’s healed. You should go to the doctor man
Bro ive been lifting wrong
you are not alone my friend
My pain is coming from the rear part of the shoulder
Look into rotator cuff injuries but best to get checked by someone.
My shoulder feels like the bones are grinding against each other and i've been boxing for months and this never happened
ice ice baby
Dr. Jory Basso thank you Dr my shoulder way better now. God bless 🙏🏼
Hudson Hawk6 ice and rest. Also watch athlete X video on shoulder therapy workouts that helped alot as well
Oh i see...
Why my shoulder hurt when doing pull up?
Impossible to provide advice without an initial assessment/diagnosis. Find a great practitioner.
I did a few boxing workouts a while back and for a week now I have been dealing with a bit of shoulder pain in my right shoulder. I just applied this homeopathic anti inflammatory stuff I got for free at the vitamin shoppe. It seems to have worked...
Jake George glad it worked! Never underestimate the power of the placebo.
Hi there, although you guys didn’t cover this, I think it’s related. I’m a new boxer and the back of my shoulder I think it’s called the real delt started hurting a lot from hitting a 100 lb bag today. Been icing it a lot. I’ll also start to do those 2 exercises mentioned. Does anyone have any tips for this?
The video tips should still help. Something to consider is that ‘rear delt’ pain could also be from the rotator cuff muscles including supraspinatus.
Im a counter puncher so extending my shoulder out like that is actually how i land my strikes. Oof. I guess, do it less? Like only pull it out when i need to...
It is probably fine as long as you aren't doing it all the time.
@@HybridDrJ saw a doctor, have a minor tear in my rotator cuff but it wasnt from punching in fact, my new physical therapist looked at how boxing made my posture and said as long as i dont whip my arm back too hard its strengthening the muscles needed to take the load off the wrong muscles
I’m with you, I’ve got into a street fight 3 weeks ago and slightly dislocated my shoulder forward throwing a hook punch
@@Raphsophomes how are you now, did you avoid surgery I want to make sure i dont have to undergo surgery I’m still super sore when i stretch and dont have full range of motion like i used to
@@TheRealJiggyboy if your actual motion is impeded, do not exert yourself, reinforce the rear shoulder muscles because 90 times out of 100 thats whats straining your tendon, if its torn completely you do need surgery. It doesnt heal, all you can do is prevent it getting torn more by exercising the muscles around it and eventually, the cuff itself. Some people with a completely torn cuff, dont even need it out of the sheer strength of the stabilizing muscles. Truth is, you shouldnt be using that part of your body for the things your doing at all. The fact it hurts when you do stuff, means its being engaged too much due to weaker surrounding muscles, most people have this issue. Its a human evolutionary issue, i Believe it should be mandatory for kids to do at an early age because basically any activity, is gonna tear your cuff im sad to say. But if you wanna avoid surgery, it is possible to bypass the need for the cuff altogether, it'll take patience, and work, i suggest physical therapy if you arent super confident in your sports and bio mechanical education, or if your uncertain its working. Online there are many ways to engage these muscles, and you should learn them and pick one that you find engages those rear shoulder muscles safely. Try to avoid internal arm rotation, and your chest to shoulder muscle as thats typically overengaged and strained. Stretching these chest muscles safely will help losen them up and prevent over engagement.
I have a 1cm full thickness tear to the superspinatus it has been 3 months since the injury.
Do you think it would be ok to go back to boxing now?
Hey thanks for the message but there is no way I can give you advice without doing a thorough assessment. The best advice is to seek out an awesome therapist or doctor that specializes in sports injuries. Best!
I just usually sleep it off and not train for a week
Wow that takes discipline. Many boxers can't stop doing their thing but sometimes rest is needed to heal.
My shoulder feels heavy and pain
Did you try icing it?
@@HybridDrJ yes mr
Should you use the band exercises in the first week whilst you’re resting or wait to ensure you’re not agitating it?
Also, is using a massage ball on the pain point advisable or is that a no no.
Thanks!
Jack Davidson without doing a proper assessment/diagnosis I can't really say. What I would suggest is if you have pain to apply ice packs for 10min at a time a few times a day for the first couple days. Then start with gentle range of motion and band exercises. Usually you want to apply a massage ball to the muscle belly not where it attaches. Pain is usually felt where the muscle attaches.
Dr. Jory Basso thank you I appreciate you replying. I’m going to see the physio about it to get a proper assessment but this helps in the meantime.
Jack Davidson good idea! Good luck.
I have had same problems with left shoulder for a while now. It appeares after boxing class sometimes.. First day I can barely move my arm without feeling enormous pain, next day I only feel pain when I rotate my arm left and right, especially in motion when I make a position of my arm like Im doing benchpress but than I rotate it upside towards the sky, after few days it goes away.. Last night it appeared again on the same shoulder, after I hit heavy bag with powerful hooks, same pain that goes down the biceps and a little bit on my back where it connects to shoulder. Its making me sad because I want to train everyday all day. I know it will go away again in a few days but it will come back again when I expect it the least. Is there a way to make my shoulders stronger? And should I rest for a week doing therapy and some easy workout that works with my shoulder rotations?
Hi Hajdin - The best thing to do is find a great sports doctor to get a diagnosis and some advice. Good luck!
Sir i am from india every time realse my punch to hitting the man in the ring i got more pain i can't realse another punch sir please help me sir
Not sure how to help you with this one. Ice your shoulder and don't keep punching if it is painful - take a break from training.
@@HybridDrJ thank u sir
You have anything for a bald egg head ? (Boiled egg head )
Huh?
Wtf 😂
I just cant throw a damn punch it feels right but then ends up feeling wrong & hurting my elbow or shoulder depending how I throw it...... No video has helped me nor do i think i can fix this, i fucking sucks
sorry to hear :(
@@HybridDrJ 😂.. I think I'm improving it now but slightly and it's different than how most normally punch maybe
You lost me at chiropractor
That is unfortunate as it sounds like you are generalizing. Perhaps you had a bad experience with a chiropractor? That doesn't mean all chiropractors are the same.