Rotator Cuff Tendinitis

Rotator cuff tendinitis is most commonly an inflammation of the following tendons of the rotator cuff: the supraspinatus and infraspinatus.

Causes:

> Overuse during racket sports or any repetitive overhead activity (for example, any job that involves hoisting heavy objects up onto or off of a shelf).

Symptoms:

>- Sharp pain felt on various movements such as bringing the arm out to the side, or putting on a jacket or putting a hand in a back pocket.

Rotator cuff.

Joint between the collar bone (clavicle) Acromion process and shoulder blade of the shoulde® blade /scapula)

Joint between the collar bone (clavicle) Acromion process and shoulder blade of the shoulde® blade /scapula)

Ligaments

Ligaments

Tendon of the subscapulars muscle-

Long tendon of the biceps muscle _

Ligaments

Tendon of the subscapulars muscle-

Coracoid process of the shoulder blade

Long tendon of the biceps muscle _

Exercises:

The rotator cuff depresses the head of the long arm bone during overhead activities like reaching up toward your kitchen cupboard or up into your closet. With weakness (decreased muscle tone), the long arm bone is not depressed with elevation and compresses soft tissues, which causes pain. Therefore, it is important to improve the strength in and around your rotator cuff prior to introducing shoulder movement beyond 90°.

Stretching:

A classic test for rotator cuff tendinitis is to stretch the two rotator cuff muscles—the supraspinatus and the infraspinatus—that are most commonly involved. This stretching will elicit pain in the tendons of the respective muscles if tendinitis is present. During rehab, the key is to stretch after the pain has subsided. Your aim is to ensure that the muscles remain sufficiently separated to allow a free range of motion. Don't stretch before the muscles are warmed up. It's wise to do all of your exercises first, then stretch three times for 30 seconds each time.

Body Part Stretches

Infraspinatus Infraspinatus stretch

Supraspinatus Supraspinatus stretch

Infraspinatus stretch.

Supraspinatus stretch.

Body Part Exercises

Anterior deltoids

Front raises

Serratus

Push-ups with arms out at 90°

Medial deltoids

Lateral raises

Rhomboids/middle traps

Cable rows

Upper traps

Shrugs

Subscapularis

Internal rotation

Infraspinatus/supraspinatus

External rotation

All of the exercises listed previously should be performed in a limited range without pain. Before increasing the range, always perform the movements first without any weight. If this feels fine, you can then use two pounds, three pounds, and so on.

Lateral raises during rehab should be done with the palms facing forward, thumbs toward the ceiling. If your palms are facing downward (the way it's most commonly performed), impingement will occur, and the irritation will only get worse.

Weight a Minute

Lateral raises during rehab should be done with the palms facing forward, thumbs toward the ceiling. If your palms are facing downward (the way it's most commonly performed), impingement will occur, and the irritation will only get worse.

As we have stated previously, the first response to pain is to stop the aggravating activity. The second course of action is to use ice several times per day for 10 to 20 minutes. The third is to use the recommended dosage of anti-inflammatories.

Once you no longer have pain on a daily basis, you can begin stretching (make sure that you are stretching without pain—if there is pain, stop). Add exercises once you are able to stretch without pain. If these exercises result in a recurrence of symptoms, go to an orthopedist or physical therapist for an evaluation.

The Least You Need to Know

V Injuries are part of life, but you can prevent most and treat the rest.

V The key to a sound back is good posture.

V Being informed will help you avoid overuse injuries, which head the list of sports injuries.

V Once the pain is gone, there are stretches and exercises you can do to return to full strength.

Chapter 33

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31 Days To Bigger Arms

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