Why Shoulder Injuries Are So Common in High School Wrestling (And How to Help Prevent Them)

Laura Baden
10 hours ago
3 min read

If you’re the parent of a middle school or high school wrestler in the Pittsburgh area, shoulder pain is probably something you hear about often. Wrestling is one of the toughest sports on the body, and the shoulder is one of the most injured joints at the high school level.

Here’s why it happens and what actually helps.

Why Wrestlers Hurt Their Shoulders So Often

The shoulder is built for movement, not protection. In wrestling, it’s asked to do both at high speed, under bodyweight, and while tired.

Common ways shoulder injuries happen in wrestling:

Posting on the mat during takedowns or scrambles
Getting driven to the mat with an arm out
Defending shots or throws with the arm in awkward positions
Holding awkward positions for long periods while fatigued

These positions force the shoulder into extreme angles while absorbing a lot of force something it’s not designed to do repeatedly without proper training.

Mobility vs Stability: More Stretching Isn’t Always Better

Many wrestlers are told to “stretch more” when their shoulder hurts. Mobility is important, but there’s a catch.

When a shoulder gets looser without getting stronger, it becomes less stable.

The shoulder already has more motion than any joint in the body. If a wrestler gains flexibility without strength and control, the joint can slide around too much especially late in matches when muscles are tired.

This often leads to:

Shoulder pain during or after matches
Feeling like the shoulder is “loose” or unstable
Higher risk of labrum or rotator cuff injuries

The goal isn’t just flexibility, it’s control.

What Actually Helps Prevent Shoulder Injuries in Wrestlers

1. Strong, Stable Shoulders (Not Just Big Muscles)

Wrestlers need shoulders that can stay strong in bad positions, not just press heavy weight.

Helpful training includes:

Crawling and plank variations
Weight bearing exercises that challenge balance and control
Carrying weights while keeping the shoulder steady

This teaches the shoulder to stay “locked in” during chaos just like a match.

2. Rotator Cuff Endurance (So the Shoulder Doesn’t Fail Late)

The rotator cuff is a group of small muscles that keep the shoulder joint centered. These muscles don’t usually fail from being weak they fail from being tired.

Good programs train:

Higher reps
Controlled movements
Holding positions under tension

This helps wrestlers stay strong deep into matches and tournaments.

3. Better Core and Upper Back Mobility to Take Pressure Off the Shoulder

When the upper back and core are stiff, the shoulder has to move more than it should.

Improving mobility in:

The upper back (thoracic spine)
The rib cage
The hips and core

Allows the body to rotate and absorb force without overloading the shoulder.

Simply put:

A mobile back protects the shoulder.

What Pittsburgh Wrestling Parents Should Know

Shoulder injuries in wrestling are common, but many are preventable
Stretching alone isn’t the answer
Wrestlers need strength, stability, endurance, and smart mobility
The best injury-prevention programs improve performance and durability

At Earn the Edge Performance, we train Pittsburgh-area wrestlers to:

Move better and stay healthy through long seasons
Build confidence in tough positions
Reduce injury risk before it becomes a problem

Want Help Keeping Your Wrestler Healthy This Season?

If you’re a parent of a wrestler in the Pittsburgh area and want to learn how proper training can reduce injuries and improve performance, reach out to Earn the Edge Performance.

Strong. Stable. Built to last. 💪