If you are ever active or outdoors, doing what ignites your day and calms your nights, it’s not abnormal to experience rotator cuff injuries. Rotator cuff injuries aren’t trivial because they can make you call off an important workout session. So are there safe exercises with rotator cuff injury? We’ll find out in this article.
Considering most exercises have a direct or indirect impact on the rotator cuff muscles, it becomes a problem when deciding which exercises to go for to aid recovery. To recover from rotator cuff injuries, you need a group of exercises that address the problem effectively, while still helping you stay active.
It’s never a personal decision to decide which exercises to add to your routine to streamline your recovery from rotator cuff injuries. A highly qualified and licensed physical therapist would be in a better position to recommend the perfect exercises after assessing the severity of the rotator cuff injury.
Not always will you want to consult with a physical therapist, and that’s why we recommend these safe exercises with rotator cuff injury.
Best Way to Manage a Rotator Cuff Injury
Rotator cuff injuries should be carefully and effectively managed to prevent further injuries. Rotator cuff injury management strategies should address your concern and offer the most viable solutions. Here is a handful of amazing strategies to use in managing rotator cuff injuries.
- Uncover every info about rotator cuff injuries: you can’t control a situation or condition you don’t understand. Proper rotator cuff injury management starts with proper knowledge of the condition, its causes, and how to treat it. The right information at your fingertips can make it easy and fun to manage your injured rotator cuff without much hassle.
- Seek professional help: injured rotator cuffs can signify other underlying conditions. If you must manage the condition with ease, you ought to get it examined by a qualified physician. The medical evaluation will inform the doctor on how severe the injury is, ensuring they can recommend the best injury management strategies.
- Exercise and stay active: if the pain is not restraining your arm’s movement, nothing works better than exercising the arms and staying active. Keeping the hands and arms active is one smooth and easy way to aid the recovery of these muscles.
You could also read if you should work out with shoulder pain.
Safe Exercises With Rotator Cuff Injury
Safety and efficiency are never an issue when talking about any of the exercises outlined here. However, these exercises work properly when the underlying health condition isn’t a medical case. So, if you’re dealing with more severe injuries on your rotator cuff, seeking medical help is crucial.
Active exercises for aiding rotator cuff injuries aren’t a solution if the pain is triggered by surgery. Wait for about 6 weeks after the surgery is conducted before you use active exercises. The surgeon will guide you on how to exercise, observe the recommendations.
If you’re the kind that wears a brace on their shoulders after surgery, you must get a medical doctor to help you remove it safely before the exercise.
Stretching exercises can do a superb job in aiding quick recovery. Ensure you do the stretches strategically so they can address the shoulder muscles impeccably. Stretching the body 5 to 10 times every day will do the trick. You can go with overhead stretch with resistance band, front and sideways wall climbing, posterior stretching, or up-the-back stretching.
Stretching works the shoulder muscles and would help you make your shoulders stronger and resistant to injuries. The best thing with stretching exercise is they don’t strain your rotator cuff, rather helps it heal.
Safe exercises with rotator cuff injury – scapular strengthening exercises
The shoulder blade connects to the shoulder joints to stabilize the shoulder and aid in movement. Bad scapula movement pressures the rotator cuff and other muscles, causing mild pain. The poor scapular movement also creates the problem of the tendons squeezing and rubbing against the shoulder blade, leading to a condition called impingement.
Scapular strengthening exercises help to build your shoulder blade strength. The exercises aid the recovery of the rotator cuff, without pressurizing it more than it can handle. The choice of scapular strengthening exercises you can add to your routine is extensive. You can go for scapular retraction, arms reach scapula protraction, and wall push-ups scapular protraction.
Your medical physician may also recommend strengthening exercises to help you recover from these muscle injuries. Strengthening exercises start slowly and the speed keeps on increasing as your body adapts and your skill level advances. Even if you’ve undergone surgery, you may be asked to wait for about 2 months before you start doing strengthening exercises.
If the strengthening exercises require the hands to stretch from one side, ensure the motion is diagonal. In other words, keep the motion about 30 degrees in line with your arms front. The common strengthening exercises you can do, include external and internal rotators, shoulder extensor and flexor, and arm side raises.
Chest exercises can also do a good job in aiding rotator cuff injuries. Some chest exercises you should avoid when recovering from rotator cuff injuries include pushups and dumbbell flies. These exercises can be very risky and could even worsen the injury because they are likely to pressure the rotator cuff muscles or even cause them to rub with the shoulder bones.
Safe Exercises With Rotator Cuff Injury – Conclusion
If you’re looking for safe exercises with rotator cuff injury, you should seek guidance from your medical specialists. You should also adopt the right healthy lifestyle habits that could help you to manage your injuries without stressing the rotator cuff. The most effective and safe ways to live include drinking enough water, doing warmups & stretches, or even practicing the right posture.
Before you even reach out to your doctor, it would be great you learn about the common injuries linked to rotator cuffs. Only when you learn everything about your rotator cuff injuries will you be in a position to deal with the cuff injuries properly. So get ready to learn about the basics of managing rotator cuff injuries.