How to Prevent Shoulder and Wrist Injuries During Matches

In cue sports such as pool, snooker, and carom, injury prevention is often overlooked. While the game might not seem physically demanding at first glance, repetitive stress, poor technique, and improper posture can lead to chronic shoulder and wrist issues—especially during long practice sessions or intense tournament play.

In this article, we’ll break down how to protect your shoulder and wrist, reduce fatigue, and improve overall physical longevity in cue sports.

1. Understanding the Risks

Why Cue Sports Cause Injuries

Repetitive Motion: Hundreds of shots in a single match stress the same joints repeatedly.

Static Posture: Long holds in the same position (e.g. bridge arm) create tension and restrict blood flow.

Improper Mechanics: Poor grip pressure or shoulder alignment can overload specific muscles and tendons.

Lack of Warm-Up: Starting cold increases the risk of strain, particularly in wrist and shoulder tendons.

Most injuries in cue sports are overuse injuries, such as:

Tendinitis in the wrist or shoulder

Rotator cuff strain

Carpal tunnel syndrome

Elbow and forearm tension (referred pain)

2. Start with a Proper Warm-Up Routine

Cue sports might not be high-impact, but you still need to prepare your body.

Pre-Match Warm-Up (5–10 Minutes):

Shoulder circles: 10–15 reps forward and backward

Arm swings: Gently swing arms across your body and overhead

Wrist rotations: Clockwise and counterclockwise

Forearm stretches: Hold fingers back gently to stretch forearm flexors/extensors

Light air strokes: Mimic your cueing motion slowly to engage the full stroke chain

This simple warm-up increases blood flow, improves flexibility, and gets your joints moving before strain begins.

3. Focus on Cueing Technique and Body Mechanics

a. Keep the Wrist Neutral

Your grip wrist should remain in a neutral, relaxed position throughout the stroke. Bending the wrist backward (extension) or twisting it during your follow-through places unnecessary strain on tendons and nerves.

Avoid wrist snapping during power shots

Maintain wrist stability, especially under pressure

b. Relax Your Grip and Arm

Overgripping the cue leads to wrist stiffness and shoulder tension. Aim for light grip pressure (3–5 on a scale of 10), and keep the cueing arm loose and pendulum-like.

c. Keep Shoulder Level and Loose

Many players unconsciously lift or lock the shoulder of the stroking arm. This adds stress and disrupts cue path alignment. Check:

Is your stroking shoulder raised?

Is your upper trapezius tensed?

Are you clenching your jaw or shrugging?

Tip: Film yourself and review shoulder posture from the side.

4. Use Proper Equipment Fit

Playing with a cue that’s too long, too short, or improperly weighted can strain joints unnecessarily.

Cue weight: Heavier cues may cause shoulder fatigue; experiment with slightly lighter cues if you feel strain

Grip size: Too large a grip may force awkward wrist angles

Extension length: Use cue extensions mindfully; overly long reach increases upper body twist and fatigue

5. Rest, Recovery, and Match Scheduling

Overuse happens not just in one session—but from repeated lack of rest.

Schedule regular breaks during practice or long matches

Stretch between frames to keep circulation flowing

Use ice or massage if you feel tightness developing in the wrist or shoulder area

If you’re playing back-to-back tournament days:

Hydrate properly

Eat foods that reduce inflammation (fruits, omega-3s)

Sleep well to aid muscle recovery

6. Strengthen Supporting Muscles

Injury prevention isn’t just about relaxing—strong supporting muscles reduce strain.

Weekly Strength Suggestions:

Resistance band external rotations (for rotator cuff)

Forearm wrist curls and reverse wrist curls

Grip strength exercises (grip trainers or stress balls)

Planks to improve shoulder and core endurance

Just 2–3 sessions a week can dramatically improve long-term joint health.

7. Watch for Warning Signs

Ignoring early discomfort is a fast track to serious injury. Pay attention to:

Persistent wrist or shoulder soreness

Loss of range of motion

Tingling or numbness in fingers

Sharp pain on specific shots or during rest

If symptoms persist, stop playing and consult a sports physiotherapist.

Final Thoughts

Cue sports demand more from your body than most people assume. Consistent attention to technique, warm-up, and recovery can prevent long-term damage and keep you at the top of your game for years to come.

Whether you’re a serious amateur or a touring pro, your shoulder and wrist are your most valuable physical tools. Take care of them—and they’ll take care of your game.