Tips To Prevent Rotator Cuff Injuries

by Administrator 19. August 2014 11:41

Rotator cuff injuries are the most common problems experienced by both athletes and non-athletes. People who have suffered rotator cuff injury in the past know how frustrating and painful it can be. It limits the range of motion of the shoulder and performing daily activities also becomes a challenge. Damage to these muscles and tendons is caused by excessive use of shoulder, falling or by lifting heavy objects. This injury can also be caused due to degeneration of muscles due to ageing.  But there are some preventive methods that can help you avoid rotator cuff injury.

Below are the tips to prevent rotator cuff injuries:

  • The muscles of shoulders should be kept strong and flexible. Muscles can gain a lot of strength and flexibility by performing daily activities and can act as a defense against rotator cuff injuries. However, a proper warm up of the body is necessary before starting out any rigorous exercise. If not conditioned correctly, the shoulder can inflame quickly.
  • Any exercise done incorrectly has the potential to cause injury. Thus, it should certainly be avoided.
  • The body’s posture should be maintained well and you should always stand straight but relaxed, avoiding the slumping.
  • It is advisable not to lift objects that are too heavy for you, especially over the head. This puts a lot of stress on the shoulders and can result in injury.
  • Sports or activities that involve the use of forceful contact should be avoided. Athletes involved in sports like swimming, volleyball, basketball, tennis can put excessive strain on the shoulders which can lead to injury.
  • You should not try to catch falling objects.
  • While performing activities like painting, you should not keep the shoulder over head for long times. If possible, take regular breaks in-between to relax the muscles. If swelling takes place, non-inflammatory medicines can be taken to reduce the pain. Also, doctors can prescribe pain killers that must be taken before starting out any straining activity.
  • To prevent this injury in workers, they should be taught proper lifting and handling techniques. They should also be trained stretching exercises to avoid stiffness and compression in shoulders.
  • People who have had previous injury can take breaks throughout the day to relax the muscles of shoulder or consider wearing shoulder stretches that helps to prevent future injuries.

Strengthening exercises can help provide stability to the shoulder and strengthen the joints. If someone experiences pain during exercises, he should consult a physical therapist or orthopedic doctor to ascertain its cause. Rotator cuff injuries are common, but by following these tips, it can be avoided. For consultation regarding shoulder injuries, you can contact Dr. Morgan at (972) 727-9995.

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