The rotator Cuff muscle group
consists of the subscapularis, infraspinatous, supraspinatus, and teres minor.
Rotator cuff injures normally occur to overhead athletes: volleyball, swimmers,
and baseball players. Injury to the rotator cuff is the most common diagnosis
for shoulder pain.1 Rotator
Cuff muscles can become inflamed from
constant stretching and compressing , which is sometimes a result of Kyphosis and/or forward head. With that being said, there are certain strengthening exercises
that can be used to treat this problem. non-steroidal anti- inflammatory drugs
(NSAIDS) can be used to manage the pain.
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First, working on range of motion
(ROM), in different plains at different angles is best. Seeing that, ROM may be
limited due to pain or tightness. The
Blackburn exercise, I’s, T’s, and Y’s are great exercises to work on ROM or even strength when weight is added. Side laying internal and external rotations with a small dumbbell can be use to strengthen the rotator cuff muscles. Wall
ball circumduction and shoulder protractions and retractions are great ways to gain range of
motion and strengthen without applying any weigh to the injury. Progression to
different angles of resistive therabands is a good way to slowly progress the
injury to weight bearing. Exercises can be progressed to weights when ready. Four sets of 6-8 reps can be used to build strength and 3 sets of 10-15 reps can be used
to build endurance.
Rotator cuff injuries seem to be becoming more and more common in sports today. It is a great topic to touch on and inform people about the importance of strengthening the rotator cuff. Including how to do that in the blog was a great idea. Too many times the little details are overlooked when training/coaching a team/athlete. Coaches have to know the importance of the rotator cuff and how imporoving it will only help their athletes.
ReplyDeleteI have seen this injury more and more over my last few years of coaching. It is very important that athletes know that should stabilization is very important in all sports today. I feel like this topic needs to brought to attention from early on in high school that way as they get older they will be aware if the wear and tear that the shoulder has. It is very common for this injury to happen in baseball and softball and I believe with a good strength training program that athletes will be able to prevent this injury.
ReplyDeleteNot only is this a prevalent injury for athletes, many senior age males struggle with this same complication. Numerous times it is caused by a weak muscle being asked to perform a movement that is to heavy. I can take this information and directly apply this to personal training. Hopefully I can help another person regain some of their quality of life.
ReplyDeleteI have seen this injury a lot before. My all star coach pitch team my dad pitched for us and he tore it and had to have surgery on it and was in this fancy sling. And a special icing sling that he wore at night.
ReplyDelete