A torn rotator cuff is one of the most common shoulder injuries for which people see their doctors. Patients who are over the age of 60 and young athletes are susceptible to the injury, because the tear occurs in the mass of muscles and tendons that hold the ball of the upper arm bone firmly (yet flexibly) in the shoulder socket.
Prevention is always better than a cure – especially when it comes to joint injuries, because this type of injury can eventually develop into degeneration of the joint and nearby tissues. Let’s take a look at some of the steps that you can take to prevent a rotator cuff tear:
Exercise the Shoulders Regularly
Gentle exercise can help to strengthen the muscles that make up the rotator cuff. Several times throughout the day, raise your arms all the way above your head and cup your hands together. Then, keep your hands high and rotate your hands and wrists loosely to help boost circulation. It is also advisable to reach each arm gently over your head to the other side, and hold for a few seconds.
The good thing about these exercises is that you can do them anywhere, even while sitting at your desk. They will not only stretch and strengthen your shoulder muscles but also help to prevent other arm-related issues, such as carpal tunnel syndrome.
Warm-Up Before Exercise
If you love to play tennis, golf, or another sport that can wreak havoc on the shoulders, it is important that you always warm up before you play. Stretching out the shoulder muscles should be part of your routine before engaging in any type of exercise or sports in order to prevent injury.
Mind Your Posture
Be aware of your posture when sitting and standing – do you tend to lean forward or to push your head forward? If so, this hunching forward can alter the position of your shoulder blades and can make you more prone to rotator cuff tears.
Avoid Repeated Overhead Motions
Occupations and sports that require a person to make repetitive overhead motions, such as painters and baseball pitchers, are among the most prone to developing severe rotator cuff tears. Ask your orthopedic doctor for ways to minimize stress on your shoulder while doing your job or while playing your sport.
See an Orthopedic Doctor if You Feel Shoulder Pain
If you are feeling pain in your shoulder or if you notice a reduced range of motion, seeing an orthopedic physician can help you to prevent a rotator cuff tear from worsening. Do not attempt to self-treat the injury at home or to return to your normal activities without first seeking medical guidance.
Sports Medicine Doctor in Maryland
At Greater Chesapeake Hand to Shoulder, our orthopedic surgeons are fellowship-trained in sports medicine. We specialize in diagnosing, treating, and preventing injuries and other conditions affecting the shoulder, arm, wrist, elbow, and hand. Our training in sports medicine puts us in the best position to treat patients who have active lifestyles and physically demanding occupations.
To request an appointment with one of our orthopedic specialists, call Greater Chesapeake Hand to Shoulder today at (410) 296-6232 or fill out our easy-to-use appointment request form now. We look forward to helping you maintain the active lifestyle you enjoy!
