Plated Cuff
Posted in Jewellery on 07/17/2010 02:51 am by admin
A Successful Rotator Cuff Repair is Often Down to the Right Exercise
Getting a rotator cuff tear is one of the most common shoulder injuries. Nearly 8 million Americans will visit their family doctor concerning shoulder problems this year and nearly 60% of them will have damaged their rotator cuff muscles. Some will defnitely need corrective surgery but most of them will manage to repair their shoulder simply by doing exercises designed to work on the rotator cuff an often neglected group of muscles.
So why are these muscles so important and why are they so susceptible to injury? Okay, let’s just imagine your shoulder joint as a soccer ball resting on a plate. Your shoulder is a shallow ball and socket joint similar to your hip. The main difference between the two joints is that the shoulder has a very shallow socket that is almost flat, so the analogy of a ball on a plate is fairly accurate.
The shallow socket gives the joint the wide range of movemement that we enjoy but at a cost. It is relatively easy for the ball to slip off of the socket. So the rotator cuff muscles are there to hold the ball of the upper arm in the socket as we move. Without them it would be incredibly easy to dislocate the shoulder. These are four small muscles that are all attached to the shoulder blade at one end and the head of the humerus at the other surrounding the shoulder joint in a cuff of muscle, hence the name . These muscles stabilise the shoulder, holding the arm in place and they only really get used to any extent when we raise our arms above shoulder height.
As we age the muscles start to weaken through lack of exercise, but we tend to be unaware of this until we ask them to do something. Playing golf, throwing a ball with the kids, reaching up for something or lifting something above our heads, each of these movements put a sudden strain on our rotator cuff and can damage them.
Apart from day to day wear and tear we can also injure the cuff through repetitive movements. Baseball pitchers will often wreck their rotator cuff, if your job means constantly reaching up you can do the same, shelf stackers working above shoulder height are putting strain on these muscles every time they lift a can or bottle.
As we don’t consciously use our rotator cuff it is not an easy group of muscles to exercise, but because weakness in these muscles is a major cause of shoulder problems, exercising and strengthening them is often the way back to health and flexibility.
But first, you need to let your shoulder rest. Let the muscles repair by resting them. Doing any kind of shoulder exercises just after an injury is simply going to lead to a worse injury. It is not possible to work through a rotator cuff problem, you need to rest it and let it heal, doing passive non load bearing exercises to keep the joint moving for two or three weeks. Avoid any movement that causes pain. By all means take some anti-inflammatory drugs and pain killers but be careful of using your shoulder if you are masking the pain as you can do more harm than good.
When the muscles have started to heal you can start specific exercises aimed at developing and strengthening the rotator cuff. These will always be exercises with little or no weight or resistance. Try to avoid any pain during exercise as this suggests that you are damaging the muscle not strengthening it.
The majority of rotator cuff problems can be fixed with exercise alone but if you are in the small minority that need surgery you will still need to exercise these muscles after surgery as part of the treatment and to avoid future injuries.
Look after your shoulders, both of them, not just the one that has let you down.
About the Author
If you want to know what rotator cuff rehab helped me to fix my shoulder without surgery check out my story at http://www.strongershoulders.com
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