Deltoid muscle strains can be caused by trauma, misuse, and overuse, especially during exercise. Warm-ups, proper form, and rest between workouts can prevent injury.
Muscle strains are a type of strain that can cause pain and inflammation that limit the use of that muscle. The deltoid, which is a shoulder muscle, is susceptible to tears just like any other muscle. There are a variety of common causes for a deltoid injury. These include trauma, where the deltoid receives a direct, blunt blow; misuse, where the muscle is used awkwardly or inadequately warmed up before engaging in physical activity; and overuse, in which the deltoid is not sufficiently rested between sessions of heavy use. Deltoid tears are especially common during exercise.
Muscle injuries are likely to result from experiencing trauma such as receiving a direct, blunt blow or impact. This type of injury can occur in a variety of situations, such as having a bad fall, being hit by a heavy object, or being involved in an automobile accident. More commonly, however, a deltoid injury that results from trauma is the result of a sports-related event. For example, an errant baseball or soccer ball slamming into the shoulder could produce symptoms of a strain or tear. Similarly, a body check in hockey or a tackle in soccer could also result in muscle trauma.
Unfortunately, misuse is an extremely common cause of deltoid strains and tears, although these situations are usually preventable. A deltoid injury caused by misuse can occur while performing lightly physical activities such as stretching or twisting erratically to reach for something high up. More often, however, novice or negligent athletes tear their delts by not warming up before exercise, by handling weights or other exercise equipment improperly, or by attempting to train at levels beyond their abilities.
Not stretching or warming up before exercise means your muscles are tense, making them more susceptible to tearing. Simple warm-ups like light cardio, slow lifting of weights much lighter than your maximum capacity, arm swings, and stretching relax your muscles and can help prevent a deltoid tear. Checking to make sure exercises are completed in good form and that all equipment is being used correctly can also prevent strains. Even novice users would do well to start slowly to avoid overexerting themselves and risking a deltoid injury.
A common cause of deltoid tears that both novice and seasoned athletes get is overtraining. Muscles that are not given adequate time to rest between workouts are highly susceptible to damage and injury. To prevent injuries such as a deltoid tear, it is recommended that you allow your muscles 24-48 hours to recover between workouts. Fueling the body with protein-rich foods, complex carbohydrates, and plenty of water can also help muscles repair themselves quickly and can prevent a deltoid tear caused by an intense workout.
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