The last thing on your mind when you have rotator cuff tendonitis is exercise but surprisingly that is precisely what you need to do to sort ot out. But, before you reach for the gym bag and rush off to lift some weights, stop and read the rest of this article.
The right sort of exercise can help sort out rotator cuff tendonitis. Doing the wrong sort of exercise will almost certainly make it worse, probably much worse. In fact if you exercise an inflamed shoulder incorrectly you will almost certainly end up making it worse or even snapping the tendon completely which would put you on a waiting list for corrective surgery.
Shoulder tendonitis or rotator cuff tendonitis is simply the irritation or swelling of the rotator cuff tendons. How severe it is will depend on what the initial cause was but is generally the result of either wear and tear caused by getting older or a repetitive overhead action such as painting. It is an injury that is common to certain sports people and is sometimes known as pitcher's shoulder or swimmer's shoulder.
So what do you do if you have rotator cuff tendonitis. Firstly, don't despair. It is a common problem with roughly thirty percent of people experiencing this at some time in their lives. It is also relatively easy to sort out with the right treatment.
To begin with the treatment will involve giving the muscles a rest and avoiding any of the movements that causes pain. These will almost certainly be any sort of overhead movement or reaching action. You might need to think about the way that you work for a few weeks in order to allow the muscles to rest but it is essential if you want to avoid making things worse.
The irritation needs to be treated with ice packs and non-steroidal anti-inflammatory drugs such as Ibuprofen. If the pain persists it might be worthwhile having a cortisone injection to reduce the inflammation. Your doctor can do this for you.
As soon as the muscle has settled down you need to start some exercises specifically for the rotator cuff designed to strengthen the rotator cuff muscles. These will be resistance exercises that isolate this group of muscles and can easily be done at home. Going to the gym and lifting weights will not do anything for the rotator cuff muscles. These are small but very important muscles that effectively hold the humerus in place in the socket of the shoulder joint and they are vital to the general health of the joint. Weak rotator cuff muscles equal a weak shoulder no matter how strong the other muscles of the shoulder are.
Rotator cuff therapy exercises are essential to regaining a healthy pain free shoulder and should really be mandatory for anyone over forty just to keep our shoulders healthy. Unfortunately most of us aren't even aware of the existence of the rotator cuff until we get an injury and find out to our cost that we have been neglecting them.
I personally now do five or ten minutes of rotator cuff exercises every day simply to make sure that I never suffer from shoulder problems in the future.
Exercise is the quickest way to fix rotator cuff tendonitis. I know because that's what stopped me needing surgery.
Read my story here
www..myrotatorcuffcure.blogspot.com
Tuesday, 13 September 2011
Best Shoulder Braces for a Rotator Cuff Tear?
The rotator cuff, what is it? The shoulder joint consists of a group of four tendons and muscles which form the rotator cuff. When the rotator cuff gets injured, it is the tendons that get injured. These tendons connect the muscles of the rotator cuff to the bone. When these tendons tear or become inflamed, they cannot move properly.
A common cause of disability and pain amongst adults is a rotator cuff tear. Most tears happen in one of the four rotator cuff muscles known as the supraspinatus muscle. Other parts of the cuff may also be affected.
What are the causes and symptoms of a torn rotator cuff? Your rotator cuff helps to stabilize your shoulder joint and allows you to lift and rotate your arm. It is made up of four muscles and their tendons. It can tear when muscles are overused. You may tear it if you play sports like baseball, tennis, and rowing. Weight lifters may also get this injury. Repetitive overhead motions can cause your it to tear. Normal wear and tear can also damage it.
If you have this injury, you may feel pain when you lift your arm. If you raise your arm and then feel pain when lowering it, you may have a torn rotator cuff. When you lift or rotate your arm, you may also have this injury if you feel weak when doing this. You may also have it if your shoulder crackles when you move it.
Using a shoulder brace for a rotator cuff tear can be very helpful. Shoulder braces can help keep the shoulder stable for this injury. This can help to keep your rotator cuff in a fixed position. Shoulder braces for a rotator cuff tear will help you control your shoulder's range of motion. By doing so, these braces can help to decrease the pain you feel. Shoulder recovery can also be improved with shoulder braces for a rotator cuff tear. These shoulder braces can help improve your endurance.
Some shoulder braces for a rotator cuff tear include braces such as: the Breg SlingShot 2 Brace, the Ossur SmartSling Shoulder Sling, and the DonJoy S.C.O.I. Brace. The Breg and the Ossur both provide level III (advanced) support and protection. The Breg costs $102.95, and the Ossur costs $94.95. The DonJoy provides level IV (maximum) support and protection, and it costs $499.94. The Ossur has received great customer reviews and was made with comfort, versatility, and ease of use in mind.
These prices have been referenced from Braceshop.com.
------
Looking to find great offers on Shoulder braces?, then visit WhichBrace.com to find reviews and information on braces by top manufacturers.
A common cause of disability and pain amongst adults is a rotator cuff tear. Most tears happen in one of the four rotator cuff muscles known as the supraspinatus muscle. Other parts of the cuff may also be affected.
What are the causes and symptoms of a torn rotator cuff? Your rotator cuff helps to stabilize your shoulder joint and allows you to lift and rotate your arm. It is made up of four muscles and their tendons. It can tear when muscles are overused. You may tear it if you play sports like baseball, tennis, and rowing. Weight lifters may also get this injury. Repetitive overhead motions can cause your it to tear. Normal wear and tear can also damage it.
If you have this injury, you may feel pain when you lift your arm. If you raise your arm and then feel pain when lowering it, you may have a torn rotator cuff. When you lift or rotate your arm, you may also have this injury if you feel weak when doing this. You may also have it if your shoulder crackles when you move it.
Using a shoulder brace for a rotator cuff tear can be very helpful. Shoulder braces can help keep the shoulder stable for this injury. This can help to keep your rotator cuff in a fixed position. Shoulder braces for a rotator cuff tear will help you control your shoulder's range of motion. By doing so, these braces can help to decrease the pain you feel. Shoulder recovery can also be improved with shoulder braces for a rotator cuff tear. These shoulder braces can help improve your endurance.
Some shoulder braces for a rotator cuff tear include braces such as: the Breg SlingShot 2 Brace, the Ossur SmartSling Shoulder Sling, and the DonJoy S.C.O.I. Brace. The Breg and the Ossur both provide level III (advanced) support and protection. The Breg costs $102.95, and the Ossur costs $94.95. The DonJoy provides level IV (maximum) support and protection, and it costs $499.94. The Ossur has received great customer reviews and was made with comfort, versatility, and ease of use in mind.
These prices have been referenced from Braceshop.com.
------
Looking to find great offers on Shoulder braces?, then visit WhichBrace.com to find reviews and information on braces by top manufacturers.
Shoulder Pain Relief - Tendonitis and Bursitis
Shoulder pain and shoulder injuries are one of the most common presentations into my chiropractic practice. There are a multitude of reasons why people present with shoulder pain complaints. It is very important to thoroughly examine the shoulder and make an accurate diagnosis of the cause of the pain, so that the appropriate treatment plan can be directed at repairing and strengthening the shoulder joint.
It is a very common occurrence for a person to come and explain to me that they have been diagnosed with bursitis or tendinitis in the shoulder. "Itis" is another way of saying there is inflammation, in this particular case, inflammation of the bursa or an area of the shoulder joint that is painful. When these problems occur together, and because there is a limited amount of space within the shoulder joint, the muscles and tendons become irritated and squeezed between the humerus and the shoulder blade, "impinging" these structures. Repetitive movements and stresses irritate the tendons, muscles and associated soft tissues in the joint area. The symptoms of impingement syndrome can be very mild or very severe. The fluid filled bursa between tendon and bone, or tendon and skin, when inflamed is called bursitis.
Symptoms of impingement syndrome or bursitis usually include a gradual onset of pain, most commonly in the upper arm or shoulder region. Once irritated, the tendons are easily inflamed and the swelling continues to irritate and cause more pain and inflammation. Sleeping on their side or on the shoulder can be painful and difficult. If the front area of the upper arm and shoulder area is involved, the biceps tendon may be exhibiting some tendinitis also. It is fairly common to see pain referral to areas in the forearm and elbow also.
Consultation and examination of an individual with impingement syndrome or bursitis symptoms would include a thorough history, a physical exam, and other tests such as imaging (x-rays or MRI) and neurological tests may be necessary. The most common approach to treating the shoulder pain with conservative management includes rest initially from sports, work related activities, or heavy lifting, that may have been part of the initial injury causing the irritation and inflammation. Ice, and alternating ice and heat combined may help to reduce or limit the inflammation. Some gentle shoulder stretching, and strengthening exercises may be added once the pain starts to reduce.
Chiropractic instrument adjustments and low force manual adjustments are a safe, effective and gentle approach to mobilisation of the shoulder joint and the associated rotator cuff tendons. This may help to increase circulation into the area, break down any adhesions in the joint area, gradually increase the range of motion, and improve the exchange of nutrients within the injured tissues to reduce inflammation and accelerate the repair process.
Individuals with shoulder bursitis normally respond to conservative non-surgical treatments. The response time varies from person to person but usually a month to three months is a normal timeframe for resolution of symptoms or significant improvement. A longer timeframe may be required for a more optimal healing response. In severe cases where a person has not responded to conservative care or there is advanced damage to the involved area, shoulder surgery may be a necessary step.
For more interesting reading check out our FREE 11 Day Mini course all about Chiropractic called "Chiropractic Exposed!"
It is a very common occurrence for a person to come and explain to me that they have been diagnosed with bursitis or tendinitis in the shoulder. "Itis" is another way of saying there is inflammation, in this particular case, inflammation of the bursa or an area of the shoulder joint that is painful. When these problems occur together, and because there is a limited amount of space within the shoulder joint, the muscles and tendons become irritated and squeezed between the humerus and the shoulder blade, "impinging" these structures. Repetitive movements and stresses irritate the tendons, muscles and associated soft tissues in the joint area. The symptoms of impingement syndrome can be very mild or very severe. The fluid filled bursa between tendon and bone, or tendon and skin, when inflamed is called bursitis.
Symptoms of impingement syndrome or bursitis usually include a gradual onset of pain, most commonly in the upper arm or shoulder region. Once irritated, the tendons are easily inflamed and the swelling continues to irritate and cause more pain and inflammation. Sleeping on their side or on the shoulder can be painful and difficult. If the front area of the upper arm and shoulder area is involved, the biceps tendon may be exhibiting some tendinitis also. It is fairly common to see pain referral to areas in the forearm and elbow also.
Consultation and examination of an individual with impingement syndrome or bursitis symptoms would include a thorough history, a physical exam, and other tests such as imaging (x-rays or MRI) and neurological tests may be necessary. The most common approach to treating the shoulder pain with conservative management includes rest initially from sports, work related activities, or heavy lifting, that may have been part of the initial injury causing the irritation and inflammation. Ice, and alternating ice and heat combined may help to reduce or limit the inflammation. Some gentle shoulder stretching, and strengthening exercises may be added once the pain starts to reduce.
Chiropractic instrument adjustments and low force manual adjustments are a safe, effective and gentle approach to mobilisation of the shoulder joint and the associated rotator cuff tendons. This may help to increase circulation into the area, break down any adhesions in the joint area, gradually increase the range of motion, and improve the exchange of nutrients within the injured tissues to reduce inflammation and accelerate the repair process.
Individuals with shoulder bursitis normally respond to conservative non-surgical treatments. The response time varies from person to person but usually a month to three months is a normal timeframe for resolution of symptoms or significant improvement. A longer timeframe may be required for a more optimal healing response. In severe cases where a person has not responded to conservative care or there is advanced damage to the involved area, shoulder surgery may be a necessary step.
For more interesting reading check out our FREE 11 Day Mini course all about Chiropractic called "Chiropractic Exposed!"
Rotator Cuff Partial Tear Diagnosis and Treatment
A rotator cuff partial tear is the most common form of torn rotator cuff injury; but what is actually meant by the term partial tear?
Any cuff injury is most likely to occur in the tendons cuff muscles. It is very unusual for the actual muscles themselves to become torn, unless the injury has been caused by a major trauma.
Partial tear injuries are most commonly associated with the supraspinatus tendon although it is possible for any of the four muscles to suffer a rotator cuff tear. The supraspinatus tendon is thought to be particularly susceptible because it has poor blood flow.
No matter which muscle tendon is affected a tear almost always occurs in the area at which the tendon attaches to the humeral head of the upper arm bone. The best way to describe a partial tear would be as a fraying of the tendon as this is how it often appears.
As the name suggests a partial tear is classified as any tear that does not extend completely through the torn tendon. In all cases a partial tear does not result in the tendon becoming detached from the humeral head.
This is really important as it is this factor that means the cuff still retains the ability to perform its major function i.e. moving the arm. There may be an associated reduction in strength due to a tear but the shoulder still operates. Also because the tear is not complete, torn rotator cuff exercises can be used to regain a significant degree of strength.
Symptoms of a partial tear
There are two main symptoms of a partial tear; pain and shoulder weakness.
Although tears can occur as a result of a traumatic injury, many tears occur gradually and no specific injury can be recalled. The pain is usually located at the front and side of the shoulder or upper arm, and is frequently described as having an aching, burning or toothachy quality.
Pain from a tear can either build gradually or have a sudden onset. The pain usually occurs with overhead motions, but can progress to the point that it is present with normal activities, or wake the patient during sleep.
It is important to note however that a lot of people report little or no pain associated with their rotator cuff tear. There are many recorded cases of people having an asymptomatic tear.
In other words they have no idea they have a tear! Not only that but often the pain experienced from a partial tear gradually diminishes over only a few weeks or months.
Raising the arm over the head can be difficult and in some people virtually impossible. Reaching out either forwards or to the side, getting dressed and lifting even small objects can be difficult.
The weakness caused by a partial rotator cuff tear, like pain, varies from one person to the next. It is a weakness of the shoulder to carry out, what are often, simple daily tasks.
Who gets a partial cuff tear?
A tear is most common in anyone over 40 years of age. This is often because of impingement. Impingement is caused by weak cuff muscles allowing the humeral head of the arm to ride up and squash the tendons. The tendons are then much more likely to become torn or fray when the arm is raised.
In younger people a tear is often the result of a trauma such as a fall or some kind of accident. The other major cause in people under 40 is as a result of overuse.
Anything that requires regular use of the arm over the head such as tennis, baseball, painting ceilings etc. can lead to a rotator cuff partial tear.
Diagnosis and treatment
A tear can be diagnosed in a number of ways, generally in the first instance by your doctor doing a physical examination and listening to your history.
Further tests can then be done such as xrays, ultrasound and most likely a rotator cuff tear mri. The mri is the best test as it will often show up both full and partial tears.
The vast majority of rotator cuff partial tear injuries can be treated without the need for any further tests or invasive surgical treatments. Exercise is often all that is required, join me to learn more.
Steve Kaiser has used exercise to treat his own rotator cuff symptoms. Learn how you could do the same at Rotator Cuff Therapy Exercises
Any cuff injury is most likely to occur in the tendons cuff muscles. It is very unusual for the actual muscles themselves to become torn, unless the injury has been caused by a major trauma.
Partial tear injuries are most commonly associated with the supraspinatus tendon although it is possible for any of the four muscles to suffer a rotator cuff tear. The supraspinatus tendon is thought to be particularly susceptible because it has poor blood flow.
No matter which muscle tendon is affected a tear almost always occurs in the area at which the tendon attaches to the humeral head of the upper arm bone. The best way to describe a partial tear would be as a fraying of the tendon as this is how it often appears.
As the name suggests a partial tear is classified as any tear that does not extend completely through the torn tendon. In all cases a partial tear does not result in the tendon becoming detached from the humeral head.
This is really important as it is this factor that means the cuff still retains the ability to perform its major function i.e. moving the arm. There may be an associated reduction in strength due to a tear but the shoulder still operates. Also because the tear is not complete, torn rotator cuff exercises can be used to regain a significant degree of strength.
Symptoms of a partial tear
There are two main symptoms of a partial tear; pain and shoulder weakness.
Although tears can occur as a result of a traumatic injury, many tears occur gradually and no specific injury can be recalled. The pain is usually located at the front and side of the shoulder or upper arm, and is frequently described as having an aching, burning or toothachy quality.
Pain from a tear can either build gradually or have a sudden onset. The pain usually occurs with overhead motions, but can progress to the point that it is present with normal activities, or wake the patient during sleep.
It is important to note however that a lot of people report little or no pain associated with their rotator cuff tear. There are many recorded cases of people having an asymptomatic tear.
In other words they have no idea they have a tear! Not only that but often the pain experienced from a partial tear gradually diminishes over only a few weeks or months.
Raising the arm over the head can be difficult and in some people virtually impossible. Reaching out either forwards or to the side, getting dressed and lifting even small objects can be difficult.
The weakness caused by a partial rotator cuff tear, like pain, varies from one person to the next. It is a weakness of the shoulder to carry out, what are often, simple daily tasks.
Who gets a partial cuff tear?
A tear is most common in anyone over 40 years of age. This is often because of impingement. Impingement is caused by weak cuff muscles allowing the humeral head of the arm to ride up and squash the tendons. The tendons are then much more likely to become torn or fray when the arm is raised.
In younger people a tear is often the result of a trauma such as a fall or some kind of accident. The other major cause in people under 40 is as a result of overuse.
Anything that requires regular use of the arm over the head such as tennis, baseball, painting ceilings etc. can lead to a rotator cuff partial tear.
Diagnosis and treatment
A tear can be diagnosed in a number of ways, generally in the first instance by your doctor doing a physical examination and listening to your history.
Further tests can then be done such as xrays, ultrasound and most likely a rotator cuff tear mri. The mri is the best test as it will often show up both full and partial tears.
The vast majority of rotator cuff partial tear injuries can be treated without the need for any further tests or invasive surgical treatments. Exercise is often all that is required, join me to learn more.
Steve Kaiser has used exercise to treat his own rotator cuff symptoms. Learn how you could do the same at Rotator Cuff Therapy Exercises
Subscribe to:
Posts (Atom)