Athletes suffer from these types of injuries for many reasons. They may be caused by tackles, landings, or lifting weights in the gym. Sometimes there is no specific injury, and overuse can cause tearing.
There are several muscles around the shoulder joint, of which there is an important group of muscles called the rotator cuff.
The rotator cuff consists of four muscles; supraspinatus, infraspinatus, teres minor and subscapularis.
They all help to move the shoulders in different directions. But their most important role is to stabilize the shoulder joint.
The shoulder is the most unstable joint in the body. It relies on ligaments and rotator cuffs to fix the joint in the correct position, whether it is at rest or during exercise.
These symptoms may also be caused by other shoulder problems, such as bursitis and labrum tears.
A recent study found that recovery from these injuries may require conservative treatment for up to 2 years. Management includes physical therapy and cortisone injections.
Another study showed that 45% of patients with rotator cuff injuries require surgery. People in this group are painful at rest and have difficulty performing daily activities.
We recommend that you start a rehabilitation plan, and then if you do not gradually improve over time, consider surgery.
This is my top 5 rotator cuff strengthening exercises. These should be done under the guidance of a physical therapist. You may need to perform other shoulder exercises before performing these more advanced exercises.
Lift a resistance band in front of you and straighten your elbows. Pull the strap back and make the letter T with your arm. You should feel a squeeze between your shoulder blades. Slowly return to the starting position. The goal is to do 3 sets of 12 repetitions.
This is a gradual approach starting from the scapula T. Lift a resistance band in front of you and straighten your elbows. Pull the strap apart while raising your arms above your head to shape the letter Y. Slowly return to the starting position. The goal is to do 3 sets of 12 repetitions.
Tie the resistance band to a stable object, such as a squat rack or stairs in your home. Stand facing the elastic band and raise your elbows to shoulder height. Keep your elbows bent to 90 degrees. Rotate the shoulder to pull the strap back, and then slowly return to the starting position. The goal is to do 3 sets of 12 repetitions.
Tie the resistance band to a stable object, such as a squat rack or stairs in your home. Stand with your back facing the elastic band and raise your elbows to shoulder height. Keep your elbows bent to 90 degrees. Pull the strap forward by rotating your shoulders, and then slowly return to the starting position. The goal is to do 3 sets of 12 repetitions.
This is an advanced exercise and can only be performed if the above exercises are not painful. First turn the kettlebell upside down. The weight must be balanced to force the rotator cuff to work harder and increase strength. Put the weight on the top of your head, and then slowly return to the starting position. The goal is to do 3 sets of 8-12 repetitions.
These injuries require time and patience to overcome. Symptoms can be treated with rehabilitation. If there is no gradual improvement over time, surgery may be required to repair the tendon.
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Post time: Oct-26-2021