Strategies for Preventing Shoulder Injuries Resulting from Overtraining

Whether you have just started in MMA or you’re a seasoned fighter, chances are, you’ve noticed other fighters sustain shoulder injuries, and you’d like to know how to stop those incidents from happening to you. Research indicates that one of the most important steps to take to achieve this goal is to avoid overtraining. A 2023 study published in the journal Injury has shown that the most common MMA injuries are strains or sprains, fractures, and contusions or abrasions. Shoulder dislocations are the most common of all dislocations, since various twisting mechanisms and submissions are used in the sport. Often, the reason for injuries is overtraining, which stresses the shoulders without giving them time to heal. Smart training practices and rest can both work to help prevent shoulder injuries.

Moves That Cause Injuries

Common moves that can lead to shoulder injuries include submission techniques like the Arm Bar, Americana, or Kimura, each of which places the shoulder in a vulnerable position and can lead to dislocations, ligament damage, or rotator cuff tears. For instance, the Americana involves external rotation of the shoulder, which stresses both the capsule and rotator cuff muscles. Awkward landings during takedowns or scrambles can also cause dislocations and fractures near the shoulder joint, sometimes with associated rotator cuffs. Severe injuries can result in recurrent instability or irreparable damage if left untreated. They sometimes require surgical approaches such as reverse shoulder replacement, which is similar to a total shoulder replacement. The difference is that the natural placement of the ball and socket is reversed to relieve pressure on the rotator cuff. This and other procedures effectively alleviate pain, but require a different lifestyle and gentler sport choices in the long term.

Why Overtraining Can Increase Your Risk of Shoulder Injuries

Overtraining in MMA can significantly increase your risk of shoulder injuries for many reasons. The first is that it leads to muscle fatigue, which reduces your neuromuscular control and joint stability. Fatigued muscles are essentially less capable of protecting the joint during intense movements. Another reason is that overtraining does not allow enough time for your tissues to repair, potentially leading to overuse injuries like bursitis and rotator cuff tendinopathy. It can additionally lead to poor technique or compensatory movements, which can stress the shoulder joint. Training too hard, especially during fight camps, is cited as one of the most frequent causes of injuries among MMA fighters. Overtraining not only increases the likelihood of injury but also impedes proper recovery and healing.

Ways to Avoid Overtraining

To avoid shoulder injuries caused by overtraining, aim to mix up your training schedules, including different types of workouts (including strength and cardio), to avoid overusing the same muscle groups. Work alongside your trainer to program a schedule that alternates between high and low intensity. This program should ensure that any rise in intensity is gradual, so your body has time to adapt without excessive stress. It should also include rest and recovery days, as well as lighter training sessions. In addition to a dedicated plan, it helps to be wary of the signs of overtraining, including persistent soreness, fatigue, or worsened performance. If you suspect even a small injury, see your doctor early to nip the problem in the bud. Aim to prioritize warm-ups and cool-downs before and after training, and incorporate stretching and mobility to boost flexibility and reduce muscle tightness.

MMA is a sport with taxing moves that can cause shoulder and other injuries. Tears and fractures can require surgery, which can take time to heal from and in some cases, require a change of sport. To avoid injury, create a smart training plan that incorporates various training modalities and gives you the time you need to rest and recuperate.

Roberto Villa

Roberto Villa is the CEO, Founder, Executive Writer, Senior Editor of FightBook MMA. Has a passion for Combat Sports and also a podcast host for Sitting Ringside. He’s also a former MMA fighter and Kickboxer.