What Do I Do About A Rotator Cuff?

We see plenty of people who come in and tell us "I have a rotator cuff", but we know what they mean is "My shoulder hurts, and I might have injured one of the muscles".

The Rotator Cuff itself isn't the injury. Its an essential group of four muscles that stabilise and move your shoulder joint.

What should you do if you've injured your Rotator Cuff muscles? The same as any other injury - book in with your favourite Myotherapists to have us assess the area so we can help you determine what type of injury you have, and follow our treatment plan to let is heal and recover.

Image sourced from: https://www.orthobethesda.com/blog/rotator-cuff-disorders-the-facts/

The rotator cuff is a group of four muscles and their tendons that surround the shoulder joint. These muscles—supraspinatus, infraspinatus, teres minor, and subscapularis—work together to stabilise the shoulder and facilitate smooth movement. The tendons of the rotator cuff attach these muscles to the upper arm bone (humerus) and the shoulder blade (scapula).

The primary role of the rotator cuff is to keep the shoulder joint stable, allowing for a wide range of motion. It helps to hold the ball of the humerus firmly within the shoulder socket, providing support during activities that involve lifting, reaching, throwing, and rotating the arm. Additionally, the rotator cuff aids in generating power and controlling movement in the shoulder.

Common Causes of Rotator Cuff Injuries
Rotator cuff injuries can occur suddenly, as a result of a traumatic event like a fall or lifting a heavy object, or develop gradually due to repetitive motions or wear and tear. Common causes include:

1. Repetitive Movements: Jobs or activities that involve repetitive overhead movements, such as painting, swimming, or throwing, can lead to rotator cuff injuries over time.
2. Age-related Degeneration: As we age, the blood supply to the tendons can diminish if we are not keeping strong, making them more prone to injury. Degenerative changes, including tendon thickening and calcium deposits, can weaken the rotator cuff. Of course this is also dependant on our lifestyles as we age - the more active and healthy we remain, the better our musculoskeletal system works. We see many patients who maintain excellent muscular and vascular health into their retirement and beyond, simply by keeping fit and active!
3. Overworked Muscles: Tired muscles that area always switched on can place added stress on the rotator cuff muscles, leading to overuse and potential injury. This can be caused from things like long periods sitting in the one position, stress that causes overstimulation of muscles, carrying a heavy bag on one shoulder.
4. Muscle Imbalances: Muscle imbalances, where certain muscles are stronger or tighter than others, can put strain on the rotator cuff and increase the risk of injury. We can help you find ways of maintaining balance between the muscles at the front and back of the shoulder so the rotator cuff muscles aren't out of balance.
5. Trauma: Acute injuries, such as a fall on an outstretched arm or a direct blow to the shoulder, can result in rotator cuff tears or strains. Dislocation of the shoulder joint can damage the tendons and muscles of the rotator cuff.

Protecting and Maintaining a Healthy Rotator Cuff
While some rotator cuff injuries may be unavoidable, there are steps you can take to protect and maintain a healthy rotator cuff:

1. Warm-Up and Stretch: Prior to engaging in any physical activity involving the shoulder, warm up with gentle movements and perform stretching exercises to prepare the muscles.
2. Move Often: Avoid spending long periods of time in one position, especially if you're a desk worker, driver or do some other kind of repetitive activity every day.
3. Strengthen Supporting Muscles: Engage in regular strength training exercises that target the muscles surrounding the shoulder joint, such as the pecs, deltoids and upper back muscles, to provide support to the rotator cuff.
4. Use Proper Lifting Techniques: When lifting heavy objects, use your legs instead of relying solely on your arms and shoulders. Hold objects close to your body and avoid twisting motions.
5. Seek Early Treatment: If you experience persistent shoulder pain, limited range of motion, or weakness, book in with us early! Early intervention can prevent further damage and facilitate faster recovery.

The rotator cuff is a crucial structure that enables the remarkable range of motion in the shoulder joint. Understanding its function and the causes of injury can help you take proactive steps to protect and maintain a healthy rotator cuff. By practicing good shoulder habits, engaging in strength training exercises, and seeking prompt treatment for any shoulder pain or discomfort, you can reduce the risk of rotator cuff injuries and preserve your shoulder's mobility for years to come.

Book online with one of our myotherapists to start your treatment plan and keep your rotator cuff as happy and healthy as possible!