Torn Rotator Cuff: A rotator cuff is a group of four muscles and tendons that help stabilize the shoulder. They also aid in movement. Every time you move your shoulder, you are using your rotator cuff to stabilize and help move the joint.
The rotator cuff is a commonly injured area. The most common injuries are strains, tendinitis, and bursitis.
What are the symptoms of rotator cuff injury?
Not all rotator cuff injuries cause pain. Some are the result of degenerative conditions, meaning the rotator cuff could be damaged for months or years before symptoms start to appear.
Common rotator cuff injury symptoms include:
· avoiding certain activities because they cause pain
· difficulty achieving full range of shoulder motion
· difficulty sleeping on the affected shoulder
· pain or tenderness when reaching overhead
· pain in the shoulder, especially at night
· progressive weakness of the shoulder
· trouble reaching behind the back
If you’ve been experiencing any of these symptoms for longer than a week or lose function in your arm, see your doctor.
How is a rotator cuff injury diagnosed?
Doctors use medical history, a physical exam, and imaging scans to diagnose rotator cuff injuries. They may ask about physical activities at the workplace. These questions determine whether a patient has an increased risk for a degenerative condition.
Your doctor will also test the arm’s range of motion and strength. They will also rule out similar conditions, such as a pinched nerve or arthritis.
Imaging scans, such as an X-ray, can identify any bone spurs. These small bone growths can rub against the rotator cuff tendon and cause pain and inflammation.
Magnetic resonance imaging (MRI) or ultrasound scans can also be used. These tools examine soft tissues, including tendons and muscles. They can help identify tears, as well as show how large and severe the tears have become.
How is a rotator cuff injury treated?
Treatments range from resting the affected arm to surgery. Tendinitis can progress to a rotator cuff tear, and that injury can get worse with time. Seeking treatment as quickly as possible will help keep the injury from progressing.
Nonsurgical treatments improve symptoms in about 50 percent of people with a rotator cuff injury. These kinds of treatments include:
· applying hot or cold packs to the affected shoulder to reduce swelling
· exercises to restore strength and range of motion
· injecting the affected area with cortisone, a steroid that helps to reduce inflammation
· resting the affected arm and wearing a sling to isolate arm motions
· over-the-counter anti-inflammatory medications, such as ibuprofen and naproxen
What to do after an injury?
Try using the “RICE” method immediately following an injury: Rest, ice, compression, and elevation work together to reduce pain and swelling. Once the swelling has gone down and your arm is no longer painful to move, certain exercises can help you heal and prevent issues such as “frozen shoulder” or loss of range of motion. These exercises include:
- doorway stretch
- side-lying external rotation
- high-to-low rows
- reverse fly
- lawn mower pull
If you are comfortable adding weight to these exercises, try using a light dumbbell or resistance band for repetitions. If you do not have a light dumbbell, try using a can of soup.
1. Doorway stretch
1. Warm-up your muscles by standing in an open doorway and spreading your arms out to the side.
2. Grip the sides of the doorway with each hand at or below shoulder height, and lean forward through the doorway until you feel a slight stretch.
3. Keep a straight back as you lean and shift your weight onto your toes. You should feel a stretch in the front of your shoulder. Do not overstretch.
2. Side-lying external rotation
- Lie down on the side opposite your injured arm.
- Bend the elbow of your injured arm to 90 degrees and rest the elbow on your side. Your forearm should rest across your abdomen.
- Hold a light dumbbell in the injured side’s hand and, keeping your elbow against your side, slowly raise the dumbbell toward the ceiling. Stop rotating your arm if you feel strain.
- Hold the dumbbell up for a few seconds before returning to the start position with your arm down.
- Repeat 3 sets of 10 up to 3 times per day. Increase reps to 20 when a set of 10 becomes easy.
- Attach a resistance band to something sturdy at or above shoulder height. Be sure it is secure so it doesn’t come to lose when you pull on it.
- Get down on one knee so the knee opposite your injured arm is raised. Your body and lowered knee should be aligned. Rest your other hand on your raised knee.
- Holding the band securely with your arm outstretched, pull your elbow toward your body. Keep your back straight and squeeze your shoulder blades together and down as you pull. Your body should not move or twist with your arm.
- Return to start and repeat 3 sets of 10.
1. Stand with your feet shoulder-width apart and your knees slightly bent. Keep your back straight and bend forward slightly at the waist.
2. With a light weight in each hand, extend your arms and raise them away from your body. Do not lock your elbow. Squeeze your shoulder blades together as you do so. Do not raise your arms above shoulder height.
3. Return to start and repeat 3 sets of 10.
1. Stand with your feet shoulder-width apart. Place one end of a resistance band under the foot opposite your injured arm. Hold the other end with the injured arm, so the band goes diagonally across your body.
2. Keeping your other hand on your hip and without locking your knees, bend slightly at the waist so the hand holding the band is parallel to the opposite knee.
3. As if starting a lawn mower in slow motion, straighten upright while pulling your elbow across the body to your outside ribs. Keep your shoulders relaxed and squeeze your shoulder blades together as you stand.
4. Repeat 3 sets of 10.
