Rotator cuff injury can be brutal and they get even worse if not looked upon and treated properly. Sometimes, these injuries and pains get so extreme that they lead to serious shoulder problems like frozen shoulder that if not treated at an early stage, can stick with someone for good.
But more important than treating these injuries is to prevent them from happening all together.
Here are 5 prevention measures that will help prevent a rotator cuff injury.
Rest is a cure for virtually and bodily and especially in the case of shoulder injuries. But resting does not mean here to refrain from any physical activities and lie down all day. It means to get sufficient amounts of sleep on a daily basis which allows your body and mind to replenish for the next day.
Ideally you want 6-8 hours of sleep a night, but remember more so than than the quantity, the quality of sleep is the utmost important.
If you notice a shoulder pain during certain physical activity, may it be any sport or exercise, pause that activity for a few days and switch to another one.
This does not mean that you start away with even more energy-requiring activities. To give your shoulder some rest, pick up a mild sport or exercising routine that keeps your bones and muscles moving.
Meanwhile, make sure that any shoulder activity is not completely shut down or it will make your shoulder bone stiff and cause more pain. Doing so will give your shoulder some time to heal and get back to its original state.
2. Slow Down
Another very common mistake that most of the people make is that they continue following their heavy workout routines without giving any rest to the muscles. This eventually leads to muscle contractions and pains.
Many trainers and builders workout non-stop. They usually don’t go easy upon the weight lifting. The shoulder muscles and tissues meanwhile do not any break or time for the self-healing process. It is recommended to slow down every now and then and switch to a mild workout routine that involves giving some rest to the exhausted tissues and muscles in the shoulder area.
3. Build Up Your Shoulder Strength
Strengthening and stabilizing your shoulder muscles is important in preventing shoulder pains and injuries. There are many exercises to strengthen and stabilize your shoulder muscles. Strengthening your shoulder muscles provides support to the shoulder joint that in turn protects the shoulder from many major and minor injuries.
4. Warm Up
You don’t start driving right away when your car is parked all day in the winter cold do you? Likewise you shouldn’t get right to a serious workout without warming up the muscles.
Putting pressure on cold shoulder muscles causes pain and sometimes internal injuries as well.
Make a habit of a ten to fifteen-minute walk or a five-minute jog. This gradually boosts up the heart rate and increases the body temperature. The process activates the lesser used muscles and joints and makes them ready for intense physical activity.
Stretching out a little every day is all your body muscles need to work perfectly fine. However, the shoulder is not easy to stretch out.
The ball and socket joints in the shoulders are one of the most challenging joints in the body. The stress and tensions in the shoulder area we often feel are due to the imbalance and the competing forces on both the shoulders. Maintaining a routine of daily stretching will not only help prevent rotator cuff injury of any kind but it will also contribute to your increased strength.