Spring Sports Prep: Strengthening and Protecting Your Shoulder Before the Season

As spring approaches in Santa Barbara, athletes head back to the baseball diamond, tennis courts, golf course, and swimming pools. 

But after a time of reduced activity or different training patterns, your shoulder may not be ready for the sudden increase in throwing, swinging, or overhead motion.

The shoulder joint is incredibly mobile. However, the drawback is that this mobility makes the shoulder vulnerable to injury. Without proper strength and control, the joint is at risk of inflammation, labral tears, rotator cuff injuries, and instability episodes.

Our board-certified orthopedic surgeon and shoulder specialist, Matthew Pifer, MD, works with athletes of all skill levels to prevent and treat these injuries before they sideline a season.

Why do spring sports strain the shoulder?

Sports that involve overhead movement place stress on the rotator cuff and labrum, contributing to a group of shoulder injuries that impact overhead athletes:

• Rotator cuff tendonitis or tears
• Labral injuries (including SLAP tears)
• Shoulder impingement
• Instability or dislocations

These injuries most often impact baseball pitchers, quarterbacks, swimmers, and volleyball players. Competitive swimmers, for example, swim up to 80,000 meters per week, rotating their arms thousands of times in the process. 

Even golfers and tennis players generate high rotational forces through the shoulder. Sudden activity change, especially when a new season starts, is a contributing factor to this group of shoulder injuries. Other contributing factors include poor overhead form and overuse.  

Preseason conditioning helps prevent these breakdowns.

Strengthen the right muscles 

Traditional gym routines often emphasize chest presses and overhead lifts. While these exercises build visible muscle, they don’t adequately target the deep stabilizers that protect your shoulder.

A smart preseason program focuses on:

Rotator cuff strengthening

Light resistance band exercises for internal and external rotation help stabilize the humeral head within the socket.

Scapular stabilization

The shoulder blade is the foundation of shoulder function. Weakness in the mid-back muscles alters shoulder mechanics. Rows, scapular retraction drills, and lower trapezius strengthening are critical.

Posterior chain training

Strong core and hip muscles reduce stress transferred to the shoulder during rotational sports like baseball and golf. The goal is to improve endurance and neuromuscular control.

Improve mobility strategically

Many athletes assume more flexibility is always better. In reality, uncontrolled hypermobility can increase instability risk. Instead, focus on balanced mobility:

• Gentle posterior capsule stretching
• Thoracic spine mobility drills
• Controlled dynamic warmups before play

Static stretching alone won’t protect your shoulder. Movement-based preparation is far more effective.

Watch for early warning signs

Pain isn’t the first indicator of a developing problem. Subtle symptoms often appear first:

• Loss of throwing velocity
• Decreased arm endurance
• Clicking or catching sensations
• Shoulder tightness after activity

Addressing these signs early can prevent a more serious injury. Waiting until sharp pain develops may mean a longer recovery.

When evaluation makes sense

If you’ve had a previous shoulder injury, instability episode, or surgery, preseason evaluation is especially important. Dr. Pifer performs detailed biomechanical assessments to identify strength deficits or motion abnormalities that increase injury risk.

Many shoulder conditions respond well to non-surgical treatment, including guided physical therapy and biologic options such as platelet-rich plasma (PRP) to support healing in appropriate cases.

When surgery is necessary, Dr. Pifer specializes in minimally invasive arthroscopic techniques designed to restore stability and function while minimizing downtime.

Protect your season before it starts

The best time to address shoulder health is before competition intensifies. A comprehensive sports medicine evaluation can identify weaknesses, correct imbalances, and build a strengthening program tailored to your sport and goals.

Whether you’re a competitive athlete, weekend golfer, or swimmer, proactive shoulder care can mean the difference between a strong season and time on the sidelines.

To schedule a preseason shoulder evaluation with Dr. Pifer, contact our office today and rely on our team to help you have a stronger, safer spring season.