These types of movement patterns include overhead reaching, chicken-winging while climbing sticking your elbows out and up—a common mistake among beginners , or holding your bike handlebars with bent, raised elbows common among mountain bikers. Poor posture is also a factor.
When we slouch, the chest caves in, causing the pectoralis muscles to tighten. The thoracic spine flexes forward, stretching the upper-back muscles, and the shoulders round forward, which decreases the subacromial space. What it is: The rotator cuff is made up of four muscles, which connect the upper arm bone to the shoulder blade, control shoulder motion, and provide dynamic stability. These can be strained or torn, like any muscle, across a spectrum of severity, from a mild stretch to a partial tear to a complete rupture.
With this injury, pain is typically located in the side of the shoulder and can radiate toward the back of the shoulder, whereas with subacromial pain syndrome, the pain usually feels closer to the front. Pain often increases when you lift objects out to the side. To test yourself at home, stand with your back to a wall, with your arm at your side and that elbow bent to 90 degrees. Gently press the back of your forearm into the wall, which will engage a rotator-cuff muscle to externally rotate the arm.
Why you get it: Overuse is often the culprit for rotator-cuff injuries. Poor technique due to inexperience or fatigue in shoulder-heavy activities like climbing or weight training can increase the wear and tear of these muscles over time.
What it is: The shoulder socket is bordered by a ring of cartilage called the labrum. This tough yet supple tissue cushions the joint, cups the head of the upper arm bone to help hold it in place, and allows everything to move smoothly. When the arm is jammed into the end ranges of its mobility, it can stress or tear this cartilage. Labral tears can vary in size and location and fall into specific categories—a common type for outdoor athletes is called a SLAP tear superior labrum anterior and posterior , which occurs at or near the top of the socket.
This injury is typically more severe and debilitating than the first two. Symptoms include a deep pain in the shoulder, which increases with lifting or overhead reaching; a catching, clicking, or popping feeling; stiffness, instability, and weakness; and reduced range of motion. Why you get it: A hard jolt or sudden force to the shoulder a fall onto an outstretched arm, for example is the most common cause, but around 30 percent of labral tears develop gradually from overuse and repetitively hammering the joint into the extreme ends of its range, according to a study published in the journal Arthroscopy.
Smith seconds that—many of her patients are able to keep up their sports while they recover, though others do benefit from a period of rest to calm inflammation and irritation. After two weeks of modified activity or rest—and only if the pain has lessened—Vagy suggests trying the exercises below.
Only perform them if you can do each pain-free. If you have any doubts whatsoever, see a medical professional for a proper diagnosis and rehabilitation plan. The moves are broken down into three categories: unloading, mobility, and strength. These should be done every day, up to three times per day. The strength exercises will benefit all three injuries as well, but you can adjust the strength work based on the injury you think you might have. If you think you have a rotator-cuff strain, for example, do an extra set of the shoulder-rotation exercise.
Perform the strength exercises every other day. Listen to your body, and stay within a therapeutic range of movement. Take your other hand and place it on the top of your elbow, pushing down until you feel a stretch. Hold the stretch for 10 seconds before relaxing. If you are rehabilitating from a shoulder injury, you eventually need to integrate low-impact exercises back into your daily routine.
While your shoulder may still hurt, performing low-impact exercises that do not increase the pain of your shoulder can help improve range of motion, as well as strengthen the muscles in your arms. Low-impact arm exercises can be performed while swimming or using resistance bands to perform curls or arm extensions.
To perform a resistance-band curl, attach the center of a resistance band to a static object, grabbing the ends of the band with both hands. While standing up straight with your knees slightly bent, curl your arms by bending at the elbows. Curl until your hands are at shoulder height before extending back out. Repeat until fatigued. While it is possible to exercise with an injured shoulder, always consult with your doctor to make sure working out in your condition won't result in further damage to your arm.
If your shoulder injury is a result of a surgery, you'll eventually have to work out to restore strength and range of motion to your arm. Despite this, it is important to distinguish between exercising with a stiff and immobile arm and exercising with pain. A rotator cuff tear affects the muscles and tendons that cover your upper arm bone, keep it in the ball-and-socket shoulder joint, and help you lift and rotate your arm.
The stress of weightlifting can cause a tear as the tendon degenerates over time. Direct impact can cause damage as well — if you try to lift heavy weights with a jerking motion, you could tear the tendons. Rotator cuff, shoulder pain, weight lifting, shoulder impingement. You may have a torn rotator cuff if: Your pain is worse when you raise your arm overhead Pain makes it hard to sleep at night You experience weakness and limited motion in your shoulder You are unable to hold your arm at shoulder level without dropping it to your side To prevent this injury, use lower resistance exercises with more repetitions to gradually strengthen the rotator cuff muscles.
Balance these exercises with arm raises and external rotations to build up your deltoids — try the side-lying external rotation before your next workout. End your training session with cold compresses to reduce inflammation, and be sure to rest between gym days.
Avoid sleeping on your sore side to help healing. Even casual lifters can fall prey to rotator cuff injuries. If you're experiencing any shoulder pain, it's a sign something is wrong. That means any pain that rears up after something specific—say, a lateral raise or shoulder press —could be signaling an injury to your rotator cuff.
That means it would be a radiating discomfort, usually from your outer arm to a little below the top of your shoulder. You might even hear a clicking noise when you lift your arms, too. In fact, the most common kind of injury to the rotator cuff in casual lifters is something called rotator cuff tendinitis, an inflammation or swelling of the tendons connecting your muscles and bones in your shoulder, says Lawrence V.
Gulotta, M. It often occurs due to overworking your delts at the gym, like with too many or too heavy rear delt flys or shoulder presses. The pain is typically located on the outside of the shoulder," says Dr.
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