Understand Overhead Sports Injuries
Discover the most common injuries affecting the shoulder and elbow in overhead sports like tennis, cricket, and swimming. Learn why they happen, how to treat them, and what steps to take to stay injury-free.Common Overhead Sports Injuries – Causes, Prevention and Recovery
Introduction
Overhead sports involve repeated arm movements above the head. Sports such as baseball, tennis, volleyball, swimming, cricket and javelin place particular stress on the shoulder and elbow. This leaflet explains the causes, types of injuries, treatments, and steps you can take to prevent injury.
Common Shoulder Injuries
• SLAP tears – Damage to the top rim of cartilage in the shoulder joint, usually from repeated overhead movement.• Rotator cuff problems – Tears or inflammation of the muscles and tendons that stabilise the shoulder. Caused by overuse or poor technique.
• Impingement syndrome – When shoulder tendons are pinched between bones during movement, leading to pain and weakness.
• Shoulder instability – The ball of the shoulder joint moves too far or comes out of place. Often caused by stretched ligaments from repetitive throwing.
• GIRD – A condition where tight tissues in the back of the shoulder reduce internal rotation, increasing risk of injury.
• Scapular dyskinesis – Abnormal movement of the shoulder blade, often linked to muscle imbalance or poor control.
Common Elbow Injuries
• UCL injuries – The ligament on the inside of the elbow becomes stretched or torn, usually from repeated throwing.• Little League elbow – A growth plate injury in children and teenagers who throw often.
• Other elbow sprains and strains – Often caused by repeated stress or poor mechanics.
Why Do These Injuries Happen?
In overhead sports, energy moves from the legs and core to the arm in a coordinated chain of motion. If parts of this “kinetic chain” are weak—such as the hips, back or core—the arm must work harder, increasing the risk of injury.Problems like early rotation of the trunk, short strides, arm lag or poor posture can all overload the shoulder and elbow. Fatigue also plays a major role: tired athletes are more likely to lose form and get injured.
Muscle Strength and Balance
Muscles around the shoulder must be balanced to protect joints. A common problem in overhead athletes is weakness in the external rotators compared to the internal ones. This imbalance increases the risk of injury and reduces control.Strength in the lower trapezius and serratus anterior muscles, which help move the shoulder blade correctly, is also essential. Weakness here can contribute to poor shoulder function and pain.
Understanding Scapular Dyskinesis
The scapula (shoulder blade) must move smoothly for healthy shoulder function. If it moves incorrectly—rising too soon, tilting forward, or sitting unevenly—it can reduce joint space and lead to pinching of soft tissues. This can cause pain, impingement, or even labral and tendon injuries.Scapular dyskinesis is not always obvious, but when it is, it can delay recovery and increase the risk of chronic problems. Exercises that improve strength, control, and movement patterns are often very effective.
Treatment and Rehabilitation
Most overhead injuries are treated without surgery. First-line care usually includes:• Rest and activity modification – Avoiding movements that worsen symptoms.
• Ice and anti-inflammatory medication – To manage swelling and discomfort.
• Physiotherapy – To improve posture, flexibility and strength, especially in the rotator cuff, scapular muscles, core and hips.
Rehabilitation programmes such as the “Thrower’s Ten” include targeted exercises to restore control and strength. For more severe injuries, corticosteroid injections or surgery may be considered. Post-surgical rehab typically involves a staged return to activity, guided by pain and performance milestones.
Preventing Overhead Sports Injuries
• Follow pitch count and rest guidelines, especially in children and young athletes.• Use proper throwing technique and avoid overuse.
• Build strength in the shoulder, back, hips and legs.
• Include stretching for the shoulders and upper back.
• Do not ignore fatigue—rest if tired.
• Warm up and cool down properly.
• Learn to recognise early signs of injury and act quickly.
Clinical Pearls / Key Points
• Overhead sports put high stress on the shoulder and elbow.• Most injuries result from overuse, poor mechanics, or muscle imbalance.
• Treatment usually begins with physiotherapy and strengthening.
• Avoiding fatigue and using correct form are vital for injury prevention.
• Recovery takes time—always follow a gradual return-to-play plan.
Patient FAQs
When can I return to throwing after an injury?
Only when full strength, movement, and control are restored. Recovery is different for each person and should be guided by a professional.
Do all shoulder injuries need surgery?
No. Many improve with exercise, rest and activity changes. Surgery is usually for severe or long-lasting problems.
Should I stop if I feel shoulder or elbow pain?
Yes. Pain is a warning sign. Playing through pain increases the risk of serious injury.
Call to Action
If you have pain, book an appointment to be reviewed by Prof Imam or another member of our specialist team at The Arm Clinic. Early specialist care helps prevent long-term issues. Visit www.TheArmDoc.co.uk or book your consultation today. Phone: 020 3384 5588 | Email: Info@TheArmDoc.co.uk
Disclaimer
This information is for general educational purposes and should not be used as a substitute for professional medical advice. Consult a healthcare professional for individual guidance on your condition and treatment options.
This page was last clinically updated May 2025