When shoulder injury happens it’s serious business. Its extremely painful, limiting, and slow to heal. The rotator cuff is a group of four muscles that stabilize the shoulder and allow it to move. The rotator cuff serves as a sleeve that enables the ball to spin and roll while remaining on the tee. The most common rotator cuff injuries are impingements and tears.
IMPINGEMENTS: An impingement occurs when a rotator cuff muscle swells and cramps the space between the arm and shoulder bones, causing pinching. Muscle strain, other overuse injuries, and bone spurs are common causes of swelling.
TEAR: A less common injury, a rotator cuff tear occurs when a rotator cuff tendon or muscle is torn. Most tears will not require surgery. Repetitive, overhead motions can wear down the rotator cuff muscles and are common cause of injury. This is why athletes such as baseball pitchers frequently have shoulder issues. A traumatic injury, such as falling onto your arm, can also cause injury. Regardless of how it happens, the risk of a rotator cuff tear increases as we age and the wear on our bodies accumulates.
What to do after an injury? Try using the RICE method immediately following an injury: Rest, ice, compression, elevation. It work together to reduce pain and swelling. Once 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 motion. These exercises include:
SIDE-LYING EXTERNAL ROTATION
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
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