Having a rotator cuff injury can severely limit your ability to live life the way you want. Reduce your chance of rotator cuff injury with these tips.
Don't Shrug Off These Tips for Preventing a Rotator Cuff Injury
A group of muscles and tendons within the shoulder, the rotator cuff plays a crucial role in our ability to move our arms in a normal range of motion. Rotator cuff problems are unfortunately common and can lead to significant pain and disability. A rotator cuff injury such as a tear can cause arm weakness, pain when you lower or lift your arms or a clicking sensation when you move your arms. To avoid the discomfort of rotator cuff tears, understanding how rotator cuff injuries happen and how to prevent them is important.
Causes of a rotator cuff injury include overuse, traumatic injuries or natural, age-related degeneration. These types of injuries can range from a partial tear, where the tendon is not detached but only torn, to a full-thickness tear, where the tendon is partially or completely detached. A torn rotator cuff may require surgery, but strengthening the shoulder muscles can relieve pain and improve functionality.
Rotator Cuff Injury Prevention Tips
Everyone's health history is unique, but there are a handful of general tips to keep in mind for preventing rotator cuff injury that can benefit people of all ages. Reduce your chances of experiencing a rotator cuff injury by adhering to the following recommendations.
Proper hydration and a balanced diet are great for your muscle health and your overall health. Staying hydrated keeps the tendons functioning well, reducing the likelihood of injury.
Poor posture can contribute to rotator cuff issues over time. Be mindful of your posture at work, at home relaxing and while exercising. Ensure that your shoulders are relaxed and not hunched forward, as this can strain the rotator cuff tendons.
If you're starting a new exercise routine or increasing the intensity of a current routine, do so slowly. Sudden increases in activity levels and intensity can leave you with a rotator cuff injury.
Before starting any activity that involves your shoulder joint, warm up and stretch your shoulder muscles. Doing so can enhance blood flow, increase the flexibility of your shoulder joint and reduce the risk of tears.
Regularly perform exercises that target the rotator cuff muscles. Strengthening these muscles helps provide more stability to the shoulder joint, making it less susceptible to injury.
Limit Overhead Activities
Overhead activities, such as heavy lifting or repetitive actions, can put stress on the rotator cuff tendons. Whenever possible, use proper lifting techniques and take breaks to minimize the strain on your shoulders.
Incorporate a well-rounded fitness routine that includes strengthening all muscle groups, not just your shoulders, arms and back. A whole-body approach can help prevent muscle imbalances that may contribute to a rotator cuff injury.
Jerking, bouncing or forcefully moving your arm, especially while exercising, can place a considerable amount of strain on the rotator cuff. Try to move your arm smoothly and steadily to reduce the risk of injury.
Keep Up With Your Checkups
It's important to get a rotator cuff injury diagnosed promptly as soon as you notice soreness or pain. Early intervention, possibly including physical therapy, can help deter a minor issue from growing into an injury that may require surgery.