How to Prevent Rotator Cuff Injuries

2570400

The rotator cuff is a bundle of muscles, tendons, and ligaments in the shoulder that keep the shoulder stable as you lift and twist your arm. Injuries to the rotator cuff are common, with 10% of adults in their 50s and half of those in their 70s having one.

Most rotator cuff injuries are related to aging, which is why we see the number of injuries increase with age. However, they can still occur in young adults from poor shoulder mechanics, overuse, or trauma. 

2570400

Tips to Prevent Rotator Cuff Injuries

Rotator cuff injuries are possible for all types of individuals, from the athlete to the sedentary adult, so it is important for you to know how to prevent injury to this highly used area of the body.

Maintain Good Posture

Many of us suffer from poor posture due to hunching over our computers during the day. However, poor posture can cause a problem with the shoulder blades, which can then impact the rotator cuff. To keep everything pain-free, focus on maintaining good posture.

Stretch

The shoulder has the greatest range of motion of all joints in the body, but it relies upon the large muscles around the shoulder joint and the smaller muscles that make up the rotator cuff for stability. While traditional weightlifting or exercise can provide some benefit to these muscles, the key to preventing rotator cuff injuries is to specifically target the muscles responsible for keeping the shoulder joints stable.

One way to do this is by stretching the muscles in the chest and back of the shoulder joint, which keeps them from becoming tight and restricting your range of motion.

Do Strengthening Exercises

In addition to stretching specific muscles, the key to preserving the rotator cuff is strengthening the small muscles in the rotator cuff. This ensures the muscles are strong enough to retain stability when moving the shoulder. Weak muscles lend the shoulder to moving outside its ideal range of motion, which increases the risk of injury to the ligaments or tendons.

Check Your Sleeping Position

The way in which you sleep can affect your shoulder health. To prevent rotator cuff injuries, avoid sleeping on your side with your arm above your head, as this strains the tendons in your rotator cuff. Also, try to avoid lying on your shoulder while sleeping, as this can place it in an unusual position, resulting in pain upon waking.

When To See a Us

As much as you may try to prevent a rotator cuff injury, they are still possible, and it is always important to see a doctor once you notice any pain or discomfort. Otherwise, you may risk making your injury worse.

Signs that you should see a doctor include:

  • weakness in the shoulder or arm
  • pain on top of the shoulder or down the outside of the arm
  • loss of motion
  • inability to reach up or behind the back

If you are experiencing any of these problems, contact us for more information on what to do next so we can help you relieve your pain and discomfort and return your range of motion to your shoulder.

You Might Also Enjoy...

Sportsman Preparing for Training 1200x628 facebook 1200x628 1

April 16, 2023

Knee replacement can be tricky to recover from since whatever caused a need for knee replacement likely caused pain that limited activity and exercise. This then leads to supporting muscles that are already weak, which can result in a longer recovery time following surgery. However, a consistent exercise regimen after surgery is crucial for a …

What Is the Best Exercise After Knee Replacement? Read More »

shutterstock 267283118

March 26, 2023

Carpal tunnel syndrome is a common syndrome causing pain, numbness, and tingling in the hand and forearm. It results when the median nerve, one of the hand's major nerves, is compressed or squeezed at the wrist. This is a condition that often gets worse over time, and leaving it untreated can cause a loss of …

How to Treat Carpal Tunnel Syndrome Read More »

What Causes Osteoarthritis

March 15, 2023

Affecting more than 32.5 million adults in the United States, osteoarthritis is a common source of pain, stiffness, and decreasing range of motion in adults. Characterized by the damage or breakdown of cartilage between bones, osteoarthritis is the most common form of arthritis and typically affects the hips, hands, and knees. With osteoarthritis’ prevalence, it’s …

What Causes Osteoarthritis? Read More »

2570400

February 25, 2023

The rotator cuff is a bundle of muscles, tendons, and ligaments in the shoulder that keep the shoulder stable as you lift and twist your arm. Injuries to the rotator cuff are common, with 10% of adults in their 50s and half of those in their 70s having one. Most rotator cuff injuries are related …

How to Prevent Rotator Cuff Injuries Read More »

running with achilles tendonitis feat

February 18, 2023

Those with Achilles tendonitis often search for ways to improve their condition and ease their pain. Exercise offers a form of relief because of its ability to strengthen the calf and heel muscles, which are attached to the tendon. If you are looking for the best exercise for Achilles tendonitis by Tendonitis Specialist, continue reading. …

What is the Best Exercise for Achilles Tendonitis? Read More »

how to diagnose rotator cuff tear

December 20, 2022

The rotator cuff involves muscles and tendons that hold the shoulder in place. However, the shoulder joint is moved frequently, and those who participate in sports are known to push the limits of their shoulder’s range of motion or repeatedly complete actions that use the rotator cuff, which can result in a tear. Rotator Cuff …

How To Diagnose a Rotator Cuff Tear Read More »

San Diego Sports Medicine & Orthopaedic Center, Inc., San Diego, CA

Phone (appointments): 619-229-3932

Phone (general inquiries): 619-229-3932

Address: 6719 Alvarado Road, Suite 200, San Diego, CA 92120

The Open Payments database is a federal tool used to search payments made by drug and device companies to physicians and teaching hospitals. It can be found at https://openpaymentsdata.cms.gov. For informational purposes only, a link to the federal Centers for Medicare and Medicaid Services (CMS) Open Payments web page is provided here. The federal Physician Payments Sunshine Act requires that detailed information about payment and other payments of value worth over ten dollars ($10) from manufacturers of drugs, medical devices, and biologics to physicians and teaching hospitals be made available to the public.

© Copyright 2021 

4.86/5

(22 reviews)