Optimizing Healing: Exercises to Avoid with Rotator Cuff Injury

What is Rotator Cuff Injury

The rotator cuff is one of the most common upper-extremity injuries. Athletes, as well as office workers and a lot of others, can get hurt here. These injuries often occur during activities involving repetitive use of the arm, such as throwing and catching sports balls, when the arm is bent at an odd angle in front of the body for an extended period, or during workouts

Four muscles comprise the rotator cuff, which holds your upper arm firmly in your shoulder. It facilitates all of your arm and shoulder movements. The humerus, commonly known as the upper arm bone, fits into the scapula, the shoulder blade. The rotator cuff muscles prevent the glenoid, or socket, from bursting out as you extend your arm away from your body.

Know the Basic Precautions

When this muscle group is injured, it can lead to pain and limited movement. It’s important to keep these muscles healthy and active to avoid shoulder injury, and you can do a few exercises to help keep them in good shape. 

The side-lying scapular shrug is one of the best exercises to avoid rotator cuff injury. This exercise works the entire upper body, including the rotator cuff, and is a great way to simultaneously target the whole upper body. 

You can also perform regular shoulder presses and lateral raises to help strengthen these muscles. And finally, make sure to stretch regularly – both before and after workouts – to keep them flexible and mobile. If you keep these exercises and tries in mind, you should be able to stay healthy and injury-free when it comes to your rotator cuff.

If you’ve been injured with rotator cuff strain or tear, you might be worried about how to recover from it. But don’t panic—there are exercises you can perform without aggravating your injury further. 

And if you do injure your rotator cuff, rest is even more important. Here, we discuss some tips on how to avoid re-injuring your rotator cuff and treat related strains/tears at home without going through any pain or discomfort. Alternatively, you may also consult a physical therapist to get advice. 

Shoulder Tendonitis-Major Cause of Rotator Cuff Injury

Shoulder tendonitis is a condition that affects the shoulder muscles and tendons. It’s most commonly caused by a torn rotator cuff injury, where the rotator cuff muscles and tendons become inflamed or torn. 

Shoulder tendonitis can be debilitating and lead to decreased range of motion and reduced strength in the shoulder muscles. If left untreated, shoulder tendonitis can also permanently damage the rotator cuff tendons. 

If you’re experiencing any symptoms of shoulder tendonitis, don’t hesitate to seek medical help. There may be treatments available that will help improve your condition and restore your mobility and strength.

People who have tendinitis may have a variety of symptoms, including:

  • discomfort and tenderness in the afflicted tendon, which is frequently exacerbated when you move it; 
  • swelling; 
  • a grating feeling as the tendon moves; 
  • a lump on the tendon; 
  • weakening in the affected area and 
  • limited range of motion.

Exercises to Avoid With Rotator Cuff Injury

Lifts Up Above

lift-up-above Optimizing Healing: Exercises to Avoid with Rotator Cuff Injury

Using a barbell to push weights above your head and finishing with your arms fully stretched over your head is an overhead lift. Your upper back, chest, shoulders, and components are all involved in overhead charges. 

When you have a rotator cuff injury, your body may attempt to overcompensate by using other muscles, resulting in wear and tear, strains, or other ailments elsewhere. A broken rotator cuff can make overhead lifts unpleasant and aggravate pre-existing injuries since it supports your overhead movements.

Exercises involving pushing or overhead movements should be avoided at first for those with shoulder issues. Put aside sports like ball tossing and focused weightlifting at the gym like overhead presses and pulldowns. This range of motion could put more strain on the damaged area, leading to increased damage and discomfort.

Upright Rows

upright-row Optimizing Healing: Exercises to Avoid with Rotator Cuff Injury

With both hands in front of you holding weights or a barbell, you perform an upright row by bending your elbows, bringing the weight to your chest, and then lowering it back down. Vertical rows include the shoulders and rely on healthy, functional rotator cuffs to be effectively completed.

Your shoulders must be internally rotated to perform upright rows, which could result in a pinched tendon. When executing vertical rows, too much weight can harm your rotator cuff muscles and delay your recovery from an injury.

Triceps Dips

tricep-dip-2 Optimizing Healing: Exercises to Avoid with Rotator Cuff Injury

With your arms behind you and your shoulders locked, perform a bench dip by bending your elbows and lowering your body toward the floor. By exerting too much force during an internal rotation, even with good form, you risk further injuring your rotator cuff.

Bench dips can harm your shoulder tissues, reinjure them, or even make them weaker rather than stronger. Bench dips are one of the most typical exercises that can accidentally hurt your shoulder, so you should avoid them while your rotator cuff is healing.

Lat Pulldowns Behind the Head

Lat-pull-scaled Optimizing Healing: Exercises to Avoid with Rotator Cuff Injury

The exercise known as the lat pulldown is very straightforward and effectively works your back and shoulders. But if not done correctly, this pulldown exercise also has the potential to cause strain or damage. 

You risk putting too much strain on your shoulder joints if you hold the bar too widely or draw down too far. When completing lat pulldowns, only raise the bar or resistance band until it is level with your chin, and then extend your arms again. 

Pulldown exercises should never be performed behind the neck as they might harm the shoulder joint and cause injuries or problems with the spine and neck.

Deadlifts

Deadlift Optimizing Healing: Exercises to Avoid with Rotator Cuff Injury

Deadlifting with a rotator cuff injury is not recommended because it can cause more harm than good. When weightlifter tries to lift the barbell, they have to use their arm muscles instead of their back muscles, which puts more pressure on the injured area and worsens it. The best way to avoid a Deadlift with rotator cuff injury is by using an alternative exercise like chin-ups or squats.

Yoga Poses

yoga-1-1024x614 Optimizing Healing: Exercises to Avoid with Rotator Cuff Injury
yoga-2-1024x576 Optimizing Healing: Exercises to Avoid with Rotator Cuff Injury
yoga-3-1024x1024 Optimizing Healing: Exercises to Avoid with Rotator Cuff Injury
yoga-4 Optimizing Healing: Exercises to Avoid with Rotator Cuff Injury

Avoiding certain Yoga poses is the best way to avoid rotator cuff injury. Some Yoga poses can cause rotator cuff injury. These poses include the downward-facing dog, standing forward bend, Plank pose, handstands, and shoulder stand.

Throwing Objects 

If you regularly throw objects – like a ball, Frisbee, football, or other athletic throws- it’s important to be aware of the risks of Rotator Cuff Injury. This is a condition caused by the rotator cuff muscles, and it can lead to serious complications. 

The most common symptoms of Rotator Cuff Injury are pain and limited range of motion. If left untreated, it can lead to nerve damage, tears in the muscle, and even surgery. So, if you’re ever feeling pain in your shoulder, it’s important to get it checked out. 

You can do a few things to reduce your risk of Rotator Cuff Injury, including throwing with a ball that is the appropriate size and weight and avoiding throws that involve a high amount of rotation.

Wrapping up

In short, dealing with a rotator cuff injury can be tough, affecting your everyday life and what you can do. The rotator cuff muscles are important for keeping your shoulder stable and helping you move your arm around. They’re like a team with other muscles near your elbow and back (like the latissimus dorsi). 

If you get a really bad injury, like a full-thickness tear, getting help fast and doing many different things to get better is crucial. Knowing how these muscles work and taking steps to keep them strong and flexible is key to preventing injuries and managing them well. So, let’s promise to look after our shoulders, keeping them healthy and strong for smooth and agile movements.

Share this content:

Post Comment