Rotator Cuff Injuries: What You Need To Know
Did you know over 730,000 people in Australia struggle with rotator cuff pain and injuries?
If you’ve ever dealt with a damaged rotator cuff, you’ll know the pain! If you’re a bit confused about how to rotator cuff injuries differentiate from other types of shoulder damage, we’ve written this blog to help you understand it better, and how you can prevent future injuries.
What Is a Rotator Cuff?
The rotator cuff consists of four muscles and a series of tendons. It helps to stabilise the shoulder, keeps the arm in the shoulder socket, and assists with shoulder movement.
Whenever you move your shoulder, you use your rotator cuff and the following muscles:
Subscapularis: For internal shoulder rotation
Infraspinatus: For external shoulder rotation
Teres minor: For external shoulder rotation
Supraspinatus: For arm abduction (moving it away from the body)
The muscles of the rotator cuff are relatively small, but they play a significant role in moving the shoulder through a full range of motion, which explains why the rotator cuff is one of the most frequently injured areas of the body.
Common Rotator Cuff Injuries
Many issues can affect the rotator cuff — here are some of the most well-known injuries:
Tears
Regarding rotator cuffs, a partial or full tear affects the tendons that connect the muscles to the bones. Tears may come on suddenly from an acute injury or develop gradually due to repetitive motion.
Torn rotator cuffs often cause pain, weakness, and difficulty moving the arm through a full range of motion.
Tendinopathy
Tendinopathy also affects the tendons attaching rotator cuff muscles to bone. This condition occurs when the collagen protein forming the tendon begins to degenerate.
Like rotator cuff tears, tendinopathy can result from overuse or a sudden injury. Aging and a lack of muscle tone are also associated with tendinopathy.
Tendonitis
Tendonitis occurs when the tendon becomes inflamed. This injury typically results from overuse and is common among athletes who frequently raise their arms overhead.
Bursitis
Bursitis is a condition that affects the bursa -- a fluid-filled sac that sits between the shoulder joint and rotator cuff tendons, preventing friction. Bursitis occurs when the bursa becomes inflamed or irritated, often from overuse and repetitive motion.
Shoulder Impingement
Shoulder impingement involves the rotator cuff muscles rubbing against or catching on the shoulder bones. Shoulder impingement leads to persistent pain and can cause rotator cuff tears if not treated promptly.
Signs of a Rotator Cuff Injury
How do you know if you’re dealing with a rotator cuff injury? Here are some of the most common warning signs:
Significant pain in or around the shoulder joint (so severe that you have to avoid certain activities)
Pain or tenderness when you reach overhead
Difficulty reaching behind your back
Difficulty reaching to the side
Progressive shoulder weakness
Difficulty sleeping on the injured shoulder
It’s important to note that many rotator cuff injuries occur gradually over months or years. You might not experience pain until the damage has progressed.
How to Avoid Rotator Cuff Injuries
Anyone can develop a rotator cuff injury, but they’re particularly common among athletes, including tennis players, baseball players, swimmers, wrestlers, and rowers. Those whose jobs require repetitive lifting, including carpenters and painters, are also prone to rotator cuff damage.
If you’re worried about experiencing a rotator cuff injury, these preventative tips can help:
Stretch and Strengthen the Shoulder
Don’t wait until you’ve already injured your rotator cuff to learn stretching and strengthening exercises. Consult a physiotherapist or physical trainer to learn exercises that can improve shoulder mobility and stability while also reducing your risk of injury.
Prioritise Good Posture
Slouching can put excess strain on the shoulders, neck, and arms. Make it a priority to sit or stand up straight more often throughout the day. A physiotherapist can also recommend exercises to help you improve your posture.
Maintain a Healthy Weight
Being overweight or obese is associated with tendon injuries and disease. Losing weight and reducing your BMI, combined with a solid stretching and strengthening routine, may help to reduce your risk of rotator cuff injuries.
Weight loss can also reduce your risk of type 2 diabetes, which is characterised by poor blood sugar control. Prolonged high blood sugar can cause inflammation and affect the tendons.
Ask for Assistance When Lifting Overhead
Avoid lifting heavy objects overhead by yourself. Ask for assistance, so you don’t accidentally strain your shoulder or cause a rotator cuff tear.
Need A Physio In Brisbane?
The rotator cuff muscles are small but critical to a healthy, pain-free shoulder.
If you’re dealing with shoulder pain and you’re based in Brisbane, our physiotherapy clinic can help. The rotator cuff muscles are small but critical to a healthy, pain-free shoulder, and we help patients with these issues on a weekly basis.
Come and visit Elite Health & Performance at 24 Edmondstone Rd, Bowen Hills, or click here to contact us.