If you like to lift weights and workout on a daily basis, it is important that you avoid over working and injuring your shoulders. Rotatory cuff injuries can be very common, and very painful.
Have you ever been working out at the gym, pushing a heavy weight and heard a popping sound in your shoulder? Or what about skiing down the slopes and landing shoulder first in the snow?
Or maybe just having a friendly game of tennis, when all of a sudden there's a sharp pain in your shoulder. These are all signs of the same thing; a rotatory cuff injury.
Whether you want to call it, a rotatory cuff tear or shoulder tendinitis, it's really all the same. A tear, strain, or inflammation in the muscles and tendons.
If you suffer from one right now or are seeking to prevent its occurrence it is important to follow the information in this article. In addition, adding a few simple stretches to your fitness program will also help.
There are two major causes of most shoulder injuries. The first being degeneration, or general wear and tear.
Unfortunately, the shoulder is an area with many tendons that receives very little blood supply. The tendons of the rotatory cuff muscles receive very little oxygen and nutrients from blood supply, and as a result are especially vulnerable to degeneration with aging.
This is why shoulder problems in the elderly are common. This lack of blood supply is also the reason why a shoulder injury can take quite a lot of time to heal.
The second cause of most shoulder injuries is due to excessive force, or simply putting too much strain on the tendons of the muscles. This usually occurs when you try to lift something that is too heavy or when a force is applied to the arm while it's in an unusual or awkward position.
There are two common symptoms of an injury, pain and weakness. Pain is not always felt when an injury occurs, however most people who do feel pain, report that it's a very vague pain which can be hard to pinpoint.
Weakness, on the other hand, seems to be the most reliable symptom of a problem. Common complaints include an inability to raise your arm above your head or to extend your arm directly to the side or in front.
In most cases, the larger the tear or damage to the tendons, the harder it is to move your arm and the injured area. The earlier a problem is treated, the better.
The first forty eight to seventy two hours are crucial to a complete and speedy recovery. The first and most important course of action is the R.I.C.E.R. regime.
Rest, Ice, Compression, Elevation and Referral. After the initial injury has been treated with the R.I.C.E.R. regime, (for at least 48 to 72 hours) it's time to move onto the next stage of treatment.
As mentioned before, the joint receives very little blood supply. So, what can you do to increase blood flow, and oxygen and nutrients to the injured area?
Firstly, heat! Heat is extremely good for increasing blood flow to a particular area.
Heat lamps are the most effective way to increase blood flow, while heat based creams are probably a distant second choice. Secondly, massage.
Massage is one of the best ways to increase blood flow to an injured area, and of course the oxygen and nutrients that go with it. The other benefit of massage is that it helps to reduce the amount of scar tissue which is associated with all muscle and tendon, strains and tears.
Lastly, don't stop moving. Some doctors will often tell patients to keep the injured area still, and this is not always the best advice.
Gentle movement will help to keep the blood flowing to the injured area. Of course, if pain is present, limit the amount of moving you do, but don't stop moving all together.
Prevention is much better than Cure. Anything you can do to prevent an injury from occurring is worth it.
The prevention of shoulder injuries comes down to the conditioning of the muscles and tendons, which ultimately involves both stretching and strengthening of the joint. Don't forget the common injury prevention techniques like, warming up properly and using a bit of old-fashioned common-sense.
However, for the most part, stretching and strengthening are going to be your best defense against future problems. Take care of yourself now, and you will save yourself much pain down the road!
Author Resource:-
Tom Selwick is a personal trainer and has authored hundreds of articles relating to physical training and home fitness equipment. He has been a health expert and physical trainer for over 15 years.
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