What is the Rotator Cuff?

Structure and Function

The Rotator Cuff is a group of four muscles and their tendons, situated in the shoulder. Their function is to stabilize the shoulder while allowing for its extensive range of movement.

Common Injuries

Most rotator cuff injuries develop slowly, over time. You’re more likely to develop them as you get older. This is because as you get older, the amount of wear and tear on your shoulder joint increases, while your tendon also can’t repair itself as well.

You’re also more likely to develop a rotator cuff injury if you do a lot of repeated overhead movements. This includes activities, such as throwing, painting, lifting weights, and swimming front crawl.

You can also get a tear in your rotator cuff if you have a sudden (acute) injury to your shoulder. This might include a fall or other accident.

Signs and symptoms of a Rotator Cuff Injury

• The main symptom is usually pain at the top and side of your shoulder;

• The pain can be a dull general ache, or it can feel severe and sudden if you tear your rotator cuff in an accident. Sometimes the pain can spread down to your elbow;

• The pain usually gets worse on repetitive overhead movement;

• Weak shoulder movement; and

• Inability to move the shoulder fully.

How to keep your Rotator Cuff Healthy

Tip #1 - Avoid Repetitive Overhead Movements

• Organize frequently used items on easy-to-reach shelving, ideally between knee and shoulder height;

• Avoid using high washing lines to hang clothes;

• Avoid working overhead by using a ladder; and

• Use powered machineries such as conveyors and lifters, to reduce repetitive lifting.

Tip #2 - Keep your shoulders strong and flexible

• Especially important for athletes who practice sports involving repetitive overhead movement, such as Volleyball, and Olympic Weightlifting;

• Improve shoulder range of movement;

• Strengthen the rotator cuff muscles;

• Strengthen the muscles around your shoulder blade; and

• Strengthen your outer shoulder (deltoid) muscle.

"Exercise-based rehabilitation improves outcomes for individuals with a range of rotator cuff-related diseases". – Boland et al., (2021)

How can Physiotherapy help?

When going to the physiotherapist, you should expect a detailed assessment, including a complete history of your shoulder problem, and a thorough physical examination to rule out other causes, and evaluate the extent of the injury. Using this information, the physiotherapist will design your treatment plan, aiming to decrease pain, and improve strength and function.

The physiotherapist will design a personalized exercise program, which you may continue at home, to target strength, mobility, and any muscle imbalances. A well-designed program will only have the elements that will help you. Participating in a generalized or non-specific program will mean that you will be doing a lot of things that may not have any benefit for you and it may leave out other key components.

The physiotherapist may also use other adjunct techniques may be used, such as ice therapy, manual therapy, and taping, depending on the case. Your progress should be re-evaluated regularly and your treatment should be adjusted accordingly, as you progress through the rehabilitation process.

Conclusion

Rotator cuff tears can be very painful and debilitating. Therefore, if you are suffering from what you suspect to be a rotator cuff injury, or would like further advice on how to decrease the risk of injury, contact me for an appointment to start your journey towards recovery.