Prehab: rotator cuff work
External rotation with bands, scapular retractions, prone shoulder Y-T-W's. 5-10 minutes daily. Cheap, no equipment, and the single biggest reason throwers stay healthy.
Throwing shoulders carry a heavy load. Shot put shoulder demands compression and rotation under load; discus and javelin demand high-velocity rotation through end ranges. Below: the prehab work that keeps shoulders healthy, the warning signs, and the return-to-throw timeline.
External rotation with bands, scapular retractions, prone shoulder Y-T-W's. 5-10 minutes daily. Cheap, no equipment, and the single biggest reason throwers stay healthy.
Pain at the front of the shoulder after throws is a labrum or biceps tendon issue. Pain at the back is rotator cuff. Both need rest and rehab, not throwing through.
A simple shoulder strain: 7-14 days of rest, then 50% throws for a week, then 75% for a week, then full. Pushing the timeline restarts the injury.
Shoulder pain is usually a volume problem before it's a mechanics problem. Film a session, AI counts full-effort throws. Most pain shows up after sessions over 15-20 max-effort throws. Volume management is the cheapest care.
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