Unfortunately shoulder problems often go hand in hand with practicing TKD. Many people associate TKD injuries with sparring as the contact involved can cause impact injuries. However this is not always the case. This post is written to make people aware of the damage that traditional TKD practices can do to their shoulders.
Let's take a look at a retracted punch in a traditional TKD Tul or Poomsae. Your palm is faced upwards when you hold a tightly clenched fist. The fist is situated next to your waist and your elbow is substantially pulled back. This results in your shoulder tilting forward as well as your scapular (shoulder blade).
Now for the muscular contractions involved. Your upper trapezius muscles are contracted to cause elevation and retraction of the shoulders. Your Pectoral Minor flexes as the Anterior Deltoid Stretches. Your lower Latissmus Dorsi and Serratus Anterior also stretch to allow this retracted movement. This is far from a neutral shoulder alignment.
As the shoulder tilts forward it causes an unusual positioning for the glenoid humoral joint. This anterior tilt has been associated with shoulder impingement. Shoulder impingement is the name given to the rotator cuff of the shoulder catching onto a skeleton structure around the joint. This skeleton structure is called the acromion. This ware and tear will eventually cause permanent damage if this is not rectified quickly. To make matters worse the long term effects off poor shoulder alignment can cause the acromion to morph. When the acromion morphs it will be rounded into a position that may cause further discomfort.
Here's how you dedect shoulder impingement. Simply place your right hand on your left shoulder. From there keep the hand where it is but lift up your right elbow. If you encounter any pain you should consult with a doctor. You may have impingement. Make sure you repeat the process on the other side.
Counter measures to prevent this from happening are within your instructors capability to lead an adequate cool down. Stay in tune for tomorrow's post on correcting an anterior shoulder tilt.
You may also be interested in:
Why the Pull Over is a Fantastic Exercise
http://icankeepup.blogspot.it/2015/09/why-pull-over-is-fantastic-exercise.html
Weight Training Myths in Tae Kwon-Do
http://icankeepup.blogspot.it/2015/09/weight-training-myths-in-tae-kwon-do.html
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