How to Prevent Rotator Cuff Injuries

The rotator cuff is made up of a group of tendons that surround the top, rear and front of the shoulder. The tendons are all separately connected to short muscles that stem from the shoulder blades. The tendons and muscles help move and stabil6ize the shoulder joints and adjust the position of the humeral head (the upper end of the bone of the upper arm) and the scapula (shoulder blade) during shoulder movement. When these muscles contract, they pull on the rotator cuff tendon, which causes the shoulder to rotate inward, downward and upward.

Injuries to muscle-tendon units are called strains and are classified by different levels, depending on the severity of the damage. The least damaging involves the fibers of the muscles and tendons being stretched out, without any tears. A little more serious injury is when the muscle or tendon has a slight tear. The most severe injury is when there is a complete tear in the muscle or tendon.

Damage to these muscles and tendons can occur from small injuries, like falling, to overuse of the muscle, such as lifting. Damage can also be from gradual degeneration of the muscle and tendon that occurs with aging.

Rotator cuff injuries are most common in men over the age of 65. However, many adolescents are at risk if they're involved in overhead movement sports, such as basketball, baseball, tennis, volleyball and swimming.

It's important to do proper exercises to avoid a rotator cuff injury. Warming up the body before doing a vigorous activity is necessary. Without proper conditioning, the shoulder can become inflamed pretty quickly. Stretching your shoulders and arms should be your per-lifting training plan.

To strengthen your rotator cuff, it's best to use lower resistance with more repetitions. Low resistance exercises gradually strengthen these small muscles without the risk of injury. The rotator cuff muscles are relatively small, keep the movement slow and controlled.

It's important to do strengthening exercises to promote a balanced strength in the shoulder, such as arm raises to the side, external rotation, and "hug a tree" stretches. If you've had a previous injury, taking breaks throughout the day to do arm and shoulder stretches will help in preventing any future injuries. Resting your shoulders before a workout can also alleviate some stress in the rotator cuff. Frequent massages and cold and hot compresses can also aid in reducing inflammation.

Here is an exercise program I found in Little League Magazine years ago that my kids have followed. This exercise has been instrumental in their athletic development.

Shoulder/Arm Strengthening Exercises

Shrugs

Using dumbbells in each hand, raise both shoulders up without bending the elbows. This exercise will

strengthen the trapezius muscles of the shoulder complex.

Side Shoulder Raise

Using dumbbells in each hand, raise both arms out to the side until parallel to the floor (no higher than

the shoulders). Hold for 1-2 seconds and slowly return back to your side. This shoulder exercise should

be done simultaneously. This exercise will strengthen the deltoids on the out-side of the shoulder.

Front Shoulder Raise

Using dumbbells in each hand, raise both arms up in front parallel to the floor (no higher than the

shoulder). Hold for 1-2 seconds and slowly return back to your side. This exercise can be done with

both arms simultaneously or alternating one arm at a time. This exercise strengthens the anterior or

front deltoid muscles.

Flys

Using a bench and dumbbells (make sure a spotter is used for safety), lay on your back with both arms

out to the side. Begin by bringing both arms up and together until they meet. An optional finish to this

exercise is to end with a punching action. This will work the serratus anterior muscle (helps keep the

shoulder in place). Slowly lower the arms back down until they are parallel to the floor (do not go

beyond this). This exercise works the chest muscles (pectoralis major). The push up can be used as a

substitute for this exercise (ending with a punching motion).

Rear Flys

Using a bench and dumbbells, lay on your stomach. Using dumbbells, start with both arms hanging down.

Begin the exercise by lifting both arms together out to the side. Stop when your arms are parallel to the

floor. This exercise will strengthen the rear Deltoids as well as the upper middle back muscles known as

the rhomboids.

Empty Can

Using a light dumbbell, beginning with arms at your side, turn the dumbbell inward as if to empty out a

can of pop (keep arm straight). The correct placement of the arm is very important in order to protect

and isolate the supraspinatus muscle (an external rotator of the shoulder). Lift the arm up at a diagonal

(if you were standing on second base, the direction you want to lift your right arm is towards third base

left arm towards first base), just below the height of the shoulder. Hold this for 1-5 seconds. Then slowly

lower the arm to the side.

Note: always consult a physician before beginning any exercise program.

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Never Let Up!  Coach Heas