By Devi Khanna Ramprasad
Polo is often described as a majestic partnership between the player and their trusted horse – a bond that requires strength, skill, and harmony. While much attention is given to the care of these incredible animals, it’s equally important to prioritize the well-being of their human counterparts. This season, protecting yourself from common issues like shoulder injuries is essential for optimal performance and enjoyment on the field. Below, we’ve outlined key tips to help prevent and manage shoulder injuries, along with expert advice from renowned local orthopedic surgeon, Dr. John Hinson.
- Stretching and Warmups
The most important part of this routine starts before you even get on the horse- stretching. It is important to alleviate any tightness in the muscles to ensure mobility and flexibility when swinging for the ball. “Stretching before sports is critical because it helps to increase blood flow to the muscles, improve flexibility, and prepare the body for the demands of physical activity. It significantly reduces the risk of injuries, such as strains or sprains, by ensuring your muscles and joints are ready to perform at their best,” added Dr. John Hinson.
- Dynamic Stretches: These stretches put players through a full range of motion to ensure full movement in their swings. Exercises like arm circles, shoulder rolls, high pulls, and torso twists are essential practices to improve player coordination and activate muscles.
- Rotator Cuff Activation: When warming up, it is important to add resistance and not only body weight warm-ups to ensure readiness of the muscles. Exercises like band pull-aparts, external and internal rotations (including resistance bands), and overhead presses are all key to maintaining shoulder stability in games.
- Shoulder Mobility Exercises: Shoulder mobility exercises can be done on the go as well! You can maintain shoulder flexibility with nothing more than a wall and a bath towel. Wall slides and shoulder dislocations are great exercises to work on your joints.
2. Aquatic Therapy or Pool Exercises
Just like ballet has been known to aid football players, swimming can also help polo players improve their performance. Whether you are using an Olympic or home pool, the effects are notable. “The buoyancy of water reduces stress on joints while activating key muscle groups, which is crucial for recovering from injuries and maintaining peak physical performance in such a demanding sport,” said Dr. John Hinson.
- Swimming: This water activity is used worldwide to strengthen the shoulders. Specifically, backstrokes have been linked to improved shoulder mobility. However, what is notable about this practice is that it does not put excessive pressure on the joints, providing just enough resistance but counteracting it with the water’s buoyancy—reducing the risk of strain.
- Water Resistance Exercises: For those who enjoy the water but are looking for a bit more of a challenge, try adding shoulder exercises like overhead presses and lateral raises with water weights. This practice is also known for strengthening shoulders without being as stressful on the joint as lifting in a brick-and-mortar gym.
3. Cryotherapy to Alleviate Inflammation
“Cryotherapy is an effective method for managing inflammation, making it especially beneficial for polo players who often face intense physical strain and repetitive stress on their joints and muscles. Reducing swelling and accelerating recovery times helps athletes stay at peak performance while minimizing the long-term risks of overuse injuries,” added Dr. Hinson.
- Cold Water Immersion: After an intensive game of polo, players need to alleviate their soreness to ensure an effective recovery. Ice baths (also known as cold water immersion) can reduce inflammation in the shoulder joints and prevent chronic soreness.
- Localized Cryotherapy: This practice can also be targeted to just the shoulder region with a localized cryo session using a specific device known to reduce inflammation and improve players’ circulation, ensuring their next hits are even better than the last!
4. Proprioceptive Training
“Proprioceptive training is crucial for polo players as it enhances their balance, coordination, and spatial awareness—all essential for managing rapid movements and preventing injuries on the field. By improving the body’s ability to sense and adapt to changes in position, players can react more effectively and maintain stability during high-intensity matches,” said Dr. John Hinson.
- Balance Training: Using a stability ball or BOSU ball trains cognitive skills that aid in better control of your joint movements. Overall, this practice has been known to reduce the risk of injury by making players more mindful of their movements. Examples of exercises:
- Shoulder Taps on Stability Ball: Use one hand to perform planks or push-ups on a stability ball while tapping the other shoulder. As a result, the shoulders are forced to stabilize in changing circumstances.
- Balance Board or BOSU Ball Push-ups: Push-ups on a balance board or BOSU ball help strengthen and stabilize the joint by activating the shoulder stabilizers.
5. Injury Prevention
“It’s crucial to listen to your body and recognize the early signs of discomfort or strain. Overlooking minor aches can lead to serious injuries that may hinder your performance in the long term. Prioritize rest, recovery, and proper conditioning to keep your body in top shape for the demands of the sport,” added Dr. Hinson.
Here are some essential tips to note before your next match to stop an injury from happening before it does:
- Cross-Training: Exercises such as yoga, Pilates, or swimming can help you retain shoulder health by increasing your body’s flexibility and endurance.
- Use Proper Equipment: Improperly fitted equipment might lead to shoulder injury. Be sure the saddle and polo mallet are the right size and fit for your body.
- Listen to Your Body: Instead of forcing through shoulder pain or discomfort, take some time to rest and recover. Disregarding injury symptoms early on can cause more serious issues down the road.
Dr. John Hinson encourages players to listen to what their body needs, and if performing any of these practices causes any pain, stop and consult with a doctor immediately. To learn more about Dr. Hinson, visit https://www.pboi.com/john-hinson