Lacrosse Players - Guide to Arm & Shoulder Care

Taking care of your arms and shoulders is crucial for women lacrosse players to ensure optimal performance, prevent injuries, and increase arm strength over time. In this article we will discuss some recommendations for prevention and awareness, but we want to focus on Lacrosse because the inherent movement of the arms and shoulders in the sport makes lacrosse players prone to shoulder and arm injury. The grace and fluid motion of lacrosse is what makes it such a quick moving game (and so fun to watch) and the cradling, passing and shooting involves such precise arm and shoulder movements. Time to educate yourself on the benefits of proper arm and shoulder care for your sport:

1. Warm-Up Properly:

• Always start your training sessions or games with a thorough warm-up. Include dynamic stretches and movements to increase blood flow to your muscles and joints. Simple but effective!

• Multi-sport athletes will notice that different muscles will gain strength during your season in that sport and when you transition to another sport, a new set of muscles will be inevitably become sore during the first few practices. For example, let's take an athlete who plays field hockey in the Fall, basketball in the Winter and lacrosse in the Spring and let's think about the shoulder movements in each. In field hockey, the arms are downward and move in a swinging motion with little rotation of the shoulder past the point where you would be called for high-sticking. In basketball and lacrosse both require the arms to be in an upward motion with push and extension while your arms are raised. The arms have to be strong in all three sports, but in different ways. If you get sore, it is a reminder that you are engaging new muscles and you need to stretch them carefully.

2. Strength Training, Flexibility and Mobility:

• Incorporate strength training exercises that focus on the muscles in your arms, shoulders, and upper back. This can help improve your performance and reduce the risk of injuries. Some examples include chest presses, chin-up/pull-ups, half kneel row and lat pull downs.

• Include stretching exercises in your routine to enhance flexibility and mobility in your arms. Pay attention to the shoulders, elbows, and wrists.

• Practice responsible injury-prevention awareness by including specific exercises in your training routine that target common lacrosse-related injuries, such as rotator cuff exercises to strengthen the shoulder muscles.

3. Proper Technique:

• Ensure that you are using proper technique when throwing, catching, and cradling the lacrosse ball. This helps in preventing overuse injuries and strain on your arms. A basic cradling exercise can help keep your elbow tucked on your hinged arm and working on the transition from your dominant side/hand to your non-dominant side will help to work the muscles needed for proper technique. Use a mirror and watch yourself cradle as a great reminder of your technique. Some players can get a bit "relaxed" over time and and can fall into bad habits and poor technique that can cause injury.

4. Cooldown, Rest and Recovery:

• After practices or games, engage in a cooldown routine that involves static stretching. This can help prevent muscle stiffness and promote flexibility.

• Allow adequate time for your muscles to recover between intense training sessions or games. This may involve taking rest days, getting enough sleep, and incorporating recovery strategies like ice baths or foam rolling.

• Foam rolling is a great step towards a quicker recovery.

• Listen to your body. Pay attention to any signs of discomfort, pain, or fatigue. If you experience persistent pain, it's essential to consult with a healthcare professional or a sports medicine specialist.

5. Hydration & Nutrition

• Stay well-hydrated to support muscle function and recovery. Dehydration can lead to muscle cramps and decrease performance.

• Consume a balanced diet that includes the necessary nutrients for muscle health. Protein is particularly important for muscle repair and growth.

6. Equipment Check:

• Make sure that your lacrosse equipment, including your stick and gloves, is properly sized and in good condition. Ill-fitting equipment can contribute to discomfort and strain.

Remember, individual needs may vary, and it's a good idea to consult with a coach, athletic trainer, or healthcare professional to tailor a specific arm care program to your unique requirements and playing style. The more you educate yourself on ways to prevent injury and implement specific exercises into your workouts and practices, the more you will see your body respond in positive ways with increased strength and performance.

Here at Ball Girl Sports, we want you to Compete.Educate.Outwork. Be the CEO of your sport!