Do you have difficulty or pain when moving your shoulder? It may be your rotator cuff, an often-injured area in the shoulder.
The rotator cuff is a group of muscles (teres minor, subscapularis, supraspinatus, infraspinatus) that originate on the scapula (shoulder blade) and attach to the humerus (upper arm). These muscles keep the shoulder joint stable and rotate the upper arm internally (inwards) and externally (outwards).
These are small muscles, which makes them vulnerable to damage from repeated overhead motions, be it as part of a person’s job or in sport. Common rotator cuff injuries include:
- Rotator cuff tendonitis
- Rotator cuff impingement syndrome
- Rotator cuff tear
The pain and discomfort associated with a rotator cuff injury may include:
- A dull ache deep in the shoulder
- Disturbed sleep, particularly if you lie on the affected shoulder
- Difficulty in raising your hand above your shoulder or reaching behind your back
- Arm weakness
Physiotherapy Treatment
The first step in treating a rotator cuff injury is rest and icing of the injured shoulder. Anti-inflammatory medication such as Ibuprofen may be helpful in reducing swelling.
The next step is to make an appointment with a physiotherapist to get a treatment plan started. Taping is an excellent way to open up space in the shoulder joint, reducing the pain caused by impingement or inflammation.
Strengthening the rotator cuff will be essential on the road to recovery and for prevention of future injuries.
Exercises to strengthen the rotator cuff include:
- Internal and external rotation (start at neutral, progression: arm at a 45 degree angle, 90 degree angle)
- Stretching the posterior capsule
- Shoulder blade stabilization exercises
- Proprioception exercises
Preventive care
If you are at risk of rotator cuff injuries or if you’ve had a rotator cuff injury in the past, daily shoulder stretches and exercises can help prevent future injuries. It is important to strengthen the muscles in the back of the shoulder and around the shoulder blade to optimize shoulder stability. Your physiotherapist or personal trainer can help you plan an exercise routine.
Call us at 604.372.0808 to make an appointment or [complete our online form…].