Shoulder injuries tend to be common in people who participate in physical activities on a regular basis. Some of the most common injuries occur to the rotator cuff, the group of muscles that help to stabilize the shoulder joint. Suffering from symptoms of pain in the rotator cuff can disrupt normal everyday functions.
Anatomy of Rotator Cuff
The rotator cuff is composed of four muscles: the supraspinatus, infraspinatus, subscapularis and teres minor. These muscles originate from the shoulder blade and attach to the upper arm bone, or humerus, via the rotator cuff tendons. As a whole, the muscles of the rotator cuff act to provide dynamic stability to the glenohumoral, or shoulder joint, and assist with elevation and rotation of the joint.
Symptoms and Causes
Rotator injuries can occur on their own from repetitive stress or as the result of trauma to the shoulder area. Symptoms can include shoulder pain when moving the shoulder or sleeping on it, tenderness or weakness in the shoulder, and loss of mobility. Rotator cuff pain often is caused by strains or tears to the tendons or muscles of the rotator cuff, which can lead to inflammation of the tendons known as tendinitis. Other injuries include inflammation of the bursa, or cushion of the shoulder, known as bursitis, and impingement of the rotator cuff between the shoulder joint and overlying bone.
Exercises
Exercises such as internal or external rotations are used to strengthen the rotator cuff. Bend your left arm 90 degrees and place your right arm flat against your body. Anchor a resistance band to an object that falls at the mid-chest area. Grasp the resistance band with your left hand and pull away from your body to a 90-degree angle to perform an external rotation. An internal rotation is completed in the same manner, but you pull the band toward your body. Both of these exercises can be performed with free weights and should be completed in three sets of 10 to 20 repetitions.
Considerations
Treatment for people with rotator cuff pain involves resting the shoulder, applying ice to the area and immobilizing the joint. You also might take an anti-inflammatory to combat swelling. You should seek the advice of a qualified medical professional before beginning a program of strengthening exercises. Perform exercises within limits of pain and stop immediately if you feel any discomfort.
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