Maintain Range Of Motion To Reduce Rotator Cuff Risk
by Cathy Watson
December 15th, 2010 11:27 AM
Probably one of the biggest sources of shoulder pain is caused by degeneration of the rotator cuff. It’s common to hear people describe how their shoulders just started hurting for no particular reason.
So, what is the rotator cuff and why does it cause us so many problems? The rotator cuff is made up of four muscles (supraspinatus, infraspinatus, subscapularis and teres minor) which connect your upper arm (humerus) to your shoulder blade. They help hold your upper arm firmly in your shoulder socket in the most optimal position to allow you to move your arm around freely and without pain.
So, why do we have so many problems with this group of muscles?
This area at your upper arm does not have a good blood supply, which is needed to bring nutrients necessary for good health and healing. There is a normal wear and tear that occurs and becomes more obvious after age 40 due to a breakdown of a fibrous protein (collagen) in the tendons and muscles. Collagen gives our tendons and muscles strength and support.
As always, posture plays a big role. When you slouch, the area where the rotator cuff muscles reside can become smaller. If someone has had a slouchy posture with their shoulders sitting forward for a long time, this area has become compressed and the person has likely lost some of their shoulder range of motion. Eventually, the tendons become irritated to the point that they cause pain.
The good news is that most of the process to getting better involves rehabilitative exercises you can do. Initially, ice for 20 minutes every couple of hours to keep the inflammation down. After 48 to 72 hours, you may use heat to help relax the shoulder muscles.
Gentle range of motion exercises plus stretches are important in the beginning followed by strengthening exercises when your pain has diminished. This plan may take one to three months. See your physiotherapist to help get you started on a good shoulder exercise program and to help guide you through this process.
Cathy Watson, BSc, PT, MCPA, is a Physiotherapist and Stott Pilates instructor. 604-985-1841 cathy_watson@telus.net
Copyright North Shore Magazine Issue Aug - Sep 08
So, what is the rotator cuff and why does it cause us so many problems? The rotator cuff is made up of four muscles (supraspinatus, infraspinatus, subscapularis and teres minor) which connect your upper arm (humerus) to your shoulder blade. They help hold your upper arm firmly in your shoulder socket in the most optimal position to allow you to move your arm around freely and without pain.
So, why do we have so many problems with this group of muscles?
This area at your upper arm does not have a good blood supply, which is needed to bring nutrients necessary for good health and healing. There is a normal wear and tear that occurs and becomes more obvious after age 40 due to a breakdown of a fibrous protein (collagen) in the tendons and muscles. Collagen gives our tendons and muscles strength and support.
As always, posture plays a big role. When you slouch, the area where the rotator cuff muscles reside can become smaller. If someone has had a slouchy posture with their shoulders sitting forward for a long time, this area has become compressed and the person has likely lost some of their shoulder range of motion. Eventually, the tendons become irritated to the point that they cause pain.
The good news is that most of the process to getting better involves rehabilitative exercises you can do. Initially, ice for 20 minutes every couple of hours to keep the inflammation down. After 48 to 72 hours, you may use heat to help relax the shoulder muscles.
Gentle range of motion exercises plus stretches are important in the beginning followed by strengthening exercises when your pain has diminished. This plan may take one to three months. See your physiotherapist to help get you started on a good shoulder exercise program and to help guide you through this process.
Cathy Watson, BSc, PT, MCPA, is a Physiotherapist and Stott Pilates instructor. 604-985-1841 cathy_watson@telus.net
Copyright North Shore Magazine Issue Aug - Sep 08
