Workout Routine for Rotator Cuff Injuries: Strategies for Alleviating and Healing Damaged Shoulder Muscles
Struggling with persistent shoulder pain? You may be dealing with a rotator cuff injury, a common issue that afflicts millions of Americans every year. While the pain can make everyday activities challenging, exercise and physical therapy can help alleviate the discomfort and improve range of motion.
Before diving into exercises, it is essential to know the limitations of a rotator cuff injury. A partial or complete tear of a rotator cuff muscle can make it difficult to move or lift the arm, causing weakness and reducing your range of motion. However, this doesn't mean you should avoid exercise altogether. The severity of your injury and your tolerance for pain will determine your ability to work out.
Fortunately, around 8 out of 10 people with partial rotator cuff tears can recover with the help of rest, over-the-counter pain medication, steroid injections, and physical therapy. With time and a gradual process of rehabilitation, most people can return to their normal fitness routine.
Physical therapist Kelly Kinsey, MSPT, AT, suggests focusing on range of motion exercises first. These exercises help restore flexibility and gradually build strength in the affected shoulder. Here are three simple stretches to improve your shoulder's range of motion:
- Over-the-head stretch: Lie flat on the floor or your bed with a light cane or rod, holding it with both hands near your hips. Keeping your arms straight, raise the cane/rod over your head in an arc-like motion. Return to the starting position and repeat five times.
- Up-the-back stretch: Stand with your arms at your side, holding a light cane or rod behind you. Slowly slide the cane/rod up your back, bending your elbows as it travels up. Repeat the process five times.
- Bent-arm stretch: Lie down with your arms at your side and elbows bent at a 90-degree angle. Rotate your arms up and over your head, maintaining the 90-degree bend in your elbows. Repeat five times.
As your range of motion improves, focus on strength-building exercises like the standing shoulder row, V arm raise, and wing flap. Remember to progress slowly and listen to your body to avoid worsening the injury.
It's essential to avoid exercises that strain your rotator cuff, such as deadlifts, shrugs, and squats, which can exacerbate the injury and lead to more significant issues. Instead, focus on lower-body exercises to give your shoulders a rest.
By following a careful exercise regimen and consulting with a healthcare provider or physical therapist, you can help heal your rotator cuff injury and return to your normal activities. Don't let shoulder pain hold you back – take steps to get back to your best self today.
- For those seeking to maintain their health and wellness amid a rotator cuff injury, it's important to focus on news and therapies-and-treatments that can help speed up the healing process.
- Fitness-and-exercise, when approached cautiously, is a critical component in treating a rotator cuff injury, with many individuals benefiting from range-of-motion exercises and strength-building routines to regain movement and reduce pain.
- Given the potential impact of certain exercises on a rotator cuff injury, it is crucial to be informed about which exercises to avoid (such as deadlifts, shrugs, and squats) and consider alternative lower-body workouts to ensure a proper recovery and prevent further complications.
