Therapy Thursday Rotator Cuff
Ok so i have had a few people reach out to me regarding what they would like to see. So I thought I would start off doing what I like to call MTN PHYSIOS #mtntherapythursday. And to start since I have had requests regarding rotator cuff rehab I would like to start well on the rotator cuff.
I want to provide research, tips, tricks, self help techniques and use current evidence to help you stay active and stay healthy across your lifespan. I will include everything from training, rehab, wellness, nutrition. My goal is to keep the MTN ATHLETE in the mountains. As I have always said 😃#trainbetterhuntbetterlivebetter with MTN PHYSIO.
Shoulder pain is the 3rd most common musculoskeletal complaint reported to primary care physicians. Not all shoulder pain is associated with the rotator cuff though approximately 65-70% is. Rotator cuff injuries occur from either trauma or normal age related changes and it has been documented that many people with even full thickness tears are asymptomatic. You heard that right a rest can be asymptomatic and what you need is a trained specialist who can provide a therapeutic stimulus. It is also documented that people with full thickness tears can maintain a normal lifestyle and have good range of motion and strength.
”Rotator cuff problems are encountered frequently and must be rehabilitated precisely. The pace and intensity of the program are regulated by the degree of pathology and the patient's activity requirements.”
Brewster C, et al. J Orthop Sports Phys Ther.
Before I go any further I want to say that a tear doesn’t always mean it needs to be repaired and probably a better term is rotator cuff injury to avoid the excessive negative connotations associated with what happens when your brain hears the word tear.
Not all people need to have an MRI and often times and advanced image can lead to more money out of your pocket to tell you something that you may not do anything with and that your therapist already knew.
So what is the purpose of the rotator cuff? It’s main purpose of the 4 muscles is to help stabilize the GHJ and draw it inward and inferiorly so that other muscles can function to raise your arm.
The common issue of shooting a bow is that people do it when they are not necessarily warmed up or properly conditioned. The multiple repetitions can lead to issues of overuse. We all know the importance of a properly tuned bow well a properly tuned rotator cuff is probably equally if not more important.
Here is a beginner exercise to prime the rotator cuff or condition it. Begin by placing a towel under your arm using a dumbbell lay down on your side and use a lighter weight. Perform 3 sets of 15 repetitions. The purpose here is to again prime the rotator cuff not to lift a lot of weight. This is a simple exercise that you can do if you have shoulder pain. Remember to follow along on Facebook and Instagram. Check out my website and subscribe to my newsletter with tips and techniques like this and offers and events.
Remember at MTN PHYSIO you will get a skilled Dr of Physical Therapy an Orthopedic Specialist, a movement specialist and a friend to help you stay active, to train, rehab, prevent injury and reduce pain.
Check out my website and reach out to me where I can help develop an exercise prescription specific to your needs. I offer a free consultation. Contact me at www.mtnphysio.com
