How to Prevent a Rotator Cuff Tear
Shoulder injuries with a torn rotator cuff are among the most prevalent. A rip in the mass of muscles and tendons that holds the ball of the upper arm bone securely (but flexibly) in the shoulder socket puts patients over 60 and young athletes at risk for injury. When it comes to joint injuries, prevention is always preferable to treatment since this sort of damage may deteriorate the joint and surrounding tissues. If you want to avoid a rotator cuff tear West Chester the following are some of the things you can do to prevent the injury:
Exercise your shoulders regularly
You can strengthen rotator cuff muscles by light training. Try to cup your hands together many times a day, pointing upwards. It will aid in increasing blood flow. Holding each arm lightly above your head in the opposite direction might also be beneficial.
These exercises are convenient since you can perform them anywhere, even while seated at a computer. Aside from helping to avoid other arm-related problems like carpal tunnel syndrome, these exercises will stretch and strengthen your shoulder muscles.
Before working out, make sure you stretch.
Before participating in any physical activity, athletes should always stretch their shoulders. It helps prevent rotator cuff injuries by reducing joint muscle stress and increasing joint flexibility. A study found that stretching increased blood flow to muscles. Stretching before a workout may have a significant impact.
Strengthen the rotator cuff
Focused workouts may help build the rotator cuff, just like any muscle group. Strengthening the rotator cuff does not need or benefit from high weights since they stimulate larger muscle groups. If you want to target the rotator cuff and other shoulder-supporting muscles, it is best to use minimal resistance while doing precise movements. The American Academy of Orthopaedic Surgeons’ rotator cuff and shoulder strengthening program suggests several exercises to stabilize the shoulder joint.
Observe when your body tells you something is wrong
Take a break from any vigorous activity if you have discomfort in your shoulder, whether sitting, lying down, or even when you are not. You may prevent the injury from worsening if you let it heal on its own for a while.
Watch out for your posture
Pay attention to how you sit and stand; do you lean forward or thrust your chin toward your chest? Rotator cuff tears might occur as a result of this hunching forward.
Avoid overhead motions at all costs
The rotator cuffs of baseball pitchers and painters, for example, are particularly vulnerable to serious rupture because of the repeated overhead movements required in their jobs. Inquire with your orthopedic doctor about ways to lessen the strain on your shoulder when you are at work or participating in your sport.
Remember, neck and shoulder discomfort are often associated. If you are experiencing symptoms at rest, without moving your shoulder, and the pain, numbness, or tingling extends into your hand, you should visit a doctor to figure out which one is to blame.