You’ve heard rotator cuff injuries can take awhile to heal. Perhaps you have a friend who’s been sidelined because of a rotator cuff tear. You don’t want to follow in their footsteps. Are there protective measures you can take to help prevent this type of shoulder damage that can take you out of the game or prevent you from doing your job?
Board-certified orthopedic surgeon Dr. Jonathan Shults, with Coastal Empire Orthopedics in Savannah, Georgia, treats all types of shoulder and other musculoskeletal injuries. In addition to treating you, Dr. Shults also provides preventative guidance to help you avoid hurting yourself.
A complete rotator cuff tear is a debilitating injury, requiring several months of recovery and physical therapy. Even an injury that’s not a total tear can put you out of the game for a few weeks. And, if you return to regular activity too soon, you may cause a complete tear.
Some groups are at greater risk than others for rotator cuff injury. Anyone who uses frequent overhead movements with their arm(s) is at a higher risk than others.
If you love playing sports that require overhead motions, like baseball pitching, swimming, weightlifting, or tennis, you’re at increased risk. If you’re in a job that requires lifting heavy objects or raising your arms over your head, such as a painter, car mechanic, or construction worker, you’re also at increased risk.
Age is another risk factor. Your tendons experience wear and tear as you age, just like the rest of your body, so injuries can occur more easily as you get older. Poor posture is another contributing factor.
These helpful tips can help you avoid a season-ending injury or a job disability claim.
If you have niggling shoulder pain, it’s a sign that something isn’t right. Don’t wait until you have a full-blown rotator cuff tear or other serious shoulder injury; call our office for an appointment. Our board-certified nurse practitioner, James Dean, is a sports medicine specialist who can help you head off a more serious injury.
Did your mother tell you to stand up straight? There’s a good reason for that.
Think of a straight line moving from your ears down to your shoulders, hips, and knees; that’s the proper posture. Constantly hunching forward with your shoulders places your head in front of your feet, placing you at greater risk of shoulder injuries and more.
If you lift weights, using the proper form is critical to help avoid injury.
You know you should warm up before playing three sets of tennis, but do you always do it? Likewise, if you’re a painter or car mechanic who always has your arms over your head, you should perform warm-up exercises before you begin work. Warming up your muscles and tendons increases blood flow to the area, bringing oxygen and nutrients to your shoulders and arms and readying them for more intense activity.
Unless you’re a tennis pro playing in a tournament, you need to take breaks between sets and/or games of tennis. Likewise, if your job requires overhead movement, it’s important to take breaks and let your arms rest.
Most regular exercise programs don’t focus specifically on strengthening and stretching the rotator cuff muscles. For those at heightened risk of a rotator cuff injury, your exercise program should include stretches for your chest and the backs of your shoulders, exercises that strengthen the muscles that retract your shoulder blades, and exercises to strengthen all of your rotator cuff muscles. Dr. Shults can provide this type of guidance.
If you suspect you may have a rotator cuff injury, or any type of musculoskeletal injury or condition, call Coastal Empire Orthopedics or book an appointment online today.
