By Dr. Niraj Patel 0 Comments Exercises, Physio, Work Injury rotator cuff injury, rotator cuff injury exercise

Top 10 Exercises for Rotator Cuff Injury

The rotator cuff is made up of four muscles that link to the bones of the shoulder joint. The shoulder blade joins the upper arm bone to the shoulder blade via a ball-and-socket joint. Specific rotator cuff exercises can aid in the prevention of injury to this area of the body.

The rotator cuff serves several purposes. The muscles perform the following functions:

Place the upper arm bone in the shoulder socket and hold it.
Strength in arm and shoulder movements

The shoulder is the body’s most movable joint. The joint can be misused or overused, making it very easy to injure the rotator cuff and other shoulder portions. Exercises for rotator cuff injury to keep the rotator cuff muscles strong and flexible can help prevent rotator cuff injury.

Rotator Cuff Injury

Overuse injuries from repetitive overhead motions cause many rotator cuff injuries. Athletes who play baseball or tennis and those who work in vocations that require repetitive overhead motions, such as house painting or construction, are at risk of rotator cuff injury.

Overuse of the rotator cuff tendons or soft tissue that passes through the area between the upper arm bone, humerus, shoulder blade, or scapula frequently results in rotator cuff injury.

Impingement occurs when muscle strain or other overuse injuries produce swelling in the shoulder joint, reducing the space between the bones. People may occasionally rupture one of the rotator cuff’s tendons or muscles. However, this is less common than overuse injuries. Rotator cuff injuries can be excruciatingly painful but usually recover with rest and rotator cuff exercises.

Best Exercises for Rotator Cuff Injury

Arm reach

A person should accomplish the following to perform an arm’s reach to prevent rotator cuff injury. It is considered one of the most effective rotator cuff exercises:

Lie flat on your back, extend your arms and legs, and contract your abdominal muscles.
Raise one arm toward the ceiling, elevating the shoulder blade off the floor.
Maintain for 5 seconds.
Lower the arm to the floor.
Repeat on the opposite side.

Lying down the external rotation

It is a common exercise for rotator cuff injury. To complete this activity, follow these steps:

Lie on your side on a hard surface, carrying a lightweight in your upper hand.
Bend the top elbow to 90 degrees, maintaining the upper arm against the side of the body and the weighted hand in front of the body resting on the floor.
Rotate the arm at the shoulder, moving the weight toward the ceiling while keeping the elbow against the side of the body.
Return the weighted arm to the starting position slowly.
Repeat on the opposite side of your body.
While performing this exercise, place a tiny towel roll in your armpit to alleviate stress on the shoulder joint.

Pendulum

The exercise named Pendulum is the most preferred rotator cuff exercise. The pendulum workout consists of the following steps:

Lean forward with one arm freely dangling. Brace the other arm against a chair for support.
Circularly swing the hanging arm from side to side, forward and back.
Return to a standing position slowly.
Repeat on the opposite side.

Crossover arm stretch

The crossover arm stretch helps in preventing rotator cuff injury. It consists of the following steps:

Lift one arm perpendicular to the floor and straighten it out without locking it.
Using the opposite hand, grasp the wrist of the extended, elevated arm.
Gently pull the arm across the front of the body, attempting to hug the chest.
Repeat on the opposite side.
Hold the stretch for 5 seconds before slowly releasing it.

Lawnmower

To perform a lawnmower, pull, a person must:

Place one foot slightly forward, shoulder-width apart, and grasp a lightweight in one hand.
Keep the non-weighted hand on the hip, lean slightly forward, and bend the knees, so the weight is parallel to the opposite knee.
Pull the elbow of the arm with the weight back across the body as if starting a lawnmower.
Return to the starting position gently.
Work your way up to 2-3 sets of 8-10 repetitions.
Repeat on the opposite side.

Doorway stretches

It is one of the most effective yet simple exercises for rotator cuff injury. To do this stretch, follow the steps below:

Stand in a doorway with both sides of the frame at or near shoulder height.
Gently lean forward, keeping your back straight, until you feel a mild stretch at the front of your shoulders.
If required, lean forward to enhance the stretch. It should not be painful at all.
Return to your original standing position.

Two-arm wall stretch

This stretch can be done by doing the following:

Stand straight with your back to a wall.
Raise each arm in an L-shape, maintaining the upper arms parallel to the floor and the arms as flat on the wall as possible.
Keeping the elbows bent, move the arms up the wall to bring the hands closer together, then back down.
Return to the starting location.

Anterior capsule rotator cuff stretching using a towel

It is one of the most recommended rotator cuff exercises by doctors and experts. It requires several steps which include:

Stretch the muscles on the front side of the shoulder using a towel or a bedsheet.
Place one hand on the sore side of the back and grip the towel’s bottom end.
Grasp the upper end of the towel with your steady hand and stretch the muscles on the front side of your shoulder.

Band Pulls Apart

Follow the steps to get rid of severe rotator cuff injury:

Maintain proper head and neck alignment.
Place a resistance band shoulder-width apart, palms facing up.
Raise the hands to shoulder height and, squeezing the shoulder blade, pull the band apart.
Return to the beginning posture and do this exercise 10 times more.

Push-ups

Easy yet effective exercises for rotator cuff injury. Follow these to get rid of your issue:

Get down on all fours with your hands slightly wider than your shoulders.
Maintain a straight spine and a straight head.
Lower your entire body until your chest is near the floor.
Pause for a few seconds before pushing yourself back to the starting position.
Repeat ten times more.

When to see a doctor

Anyone who has chronic shoulder pain or edema should consult a doctor. People who suffer any of the following shoulder symptoms should visit a doctor because they may have a rotator cuff injury:

discomfort, particularly discomfort that does not ease with rest
swelling
inflammation or pain surrounding the joint

A person may require immediate medical assistance for more severe rotator cuff injuries.

If any of the following symptoms develop, seek emergency medical attention:

acute, abrupt pain
obvious joint deformity
immobility of the shoulder joint
unexpected swelling

Final Words

The rotator cuff is a set of four shoulder muscles. Because the shoulder joint is so flexible and regularly used, it is quite easy to damage the rotator cuff. People with rotator cuff injury or soreness may benefit from the easy exercises listed above to strengthen and stretch this portion of their body.

If you are suffering from severe rotator cuff injury, you can opt for the experts provided by Om Physio Plus Nutrition. The physiotherapy expert Dr. Niraj Patel provides individuals with best-in-class quality treatment and effective exercises for rotator cuff injury which will help you to get rid of your rotator cuff injury. Book your appointment today!

April 5, 2022

By Dr. Niraj Patel 0 Comments Therapy, Work Injury foot injury, foot injury treatment, Foot ligament injury, foot tendon injury

What are the Different Types of Foot Injuries?

Research shows that millions of people face severe foot and ankle injuries each year. Swelling, stiffness, severe pain, and various deformities are commonly faced by people with foot injuries. Foot injury treatment for minor conditions such as flat feet, warts, bunions, and corns is done by specialists. Sometimes these injuries can create severe musculoskeletal problems that must be treated as soon as possible. There is a total of 26 bones, joints around 33, and various muscles, ligaments, and tendons. People need to realize how vital it is to get checked before any serious foot ligament injury.

8 Common Types of Foot Injuries

Achilles Tendonitis or Tear

Achilles is one of the largest tendons in the human body. It is connected to primary calf muscles and bone in the heel. These tendons run down the ankle and are highly susceptible to wellness and inflammation due to overexertion. Achilles tendonitis is a condition that requires foot injury treatment as soon as possible. Procrastinating treatment can not only cause foot tendon injury but being a foot tendon injury. The proper physical examination must be done or order MRI to make sure that the injury does not worsen.

Ankle Sprain

Ligaments are tissues that offer strength and stability to joints from one bone to another. Ligaments provide support to the joints to move far and side to side. Due to exertion, sprains occur. Foot ligament injury can severely impact the syndesmotic ligament that runs down from the knee to the ankle. Sprains are considered to be minor and can be healed through ice and proper rest. Persistent swelling or foot tendon injury can be an indication to visit the clinic for treatment. Repeated sprains or sudden heel pain without injury are not a good sign and can ultimately lead to arthritis.

Stress Fractures of the Foot

Repetitive force or vigorous leg exercise might cause microscopic damage to the foot. Acute and stress fractures can be a reason for some particular traumatic injuries. They will repetitively cause foot tendon injury which will accumulate over time. Tiny cracks can occur if the bones and their supporting muscle does not heal over time. Stress fractures cause foot tendon injury which can change a person’s regular physical activity. Foot ligament injury and stress fractures can be extremely painful and affect the Navicular and Sesamoid of the Big Toe.

Fractures of the Ankle

Small stress fractures can cause a traumatic impact on the body. Ankle fractures and ankle sprains are much different from one another. Patients usually confuse these which causes wrong Self – diagnoses. Proper specialist treatment is very essential to avoid these issues. Foot ligament injury and an ankle fracture have painful symptoms such as blistering, deformity, swelling, and bruising. These are some serious symptoms that you need to look out for. An orthopedic ankle specialist will help you to go through proper procure and reduce pain as quickly as possible to eliminate the risk of infection.

Plantar Fasciitis

This is one of the most common reasons for a regular foot tendon injury in adults. About 2 million patients suffer from this problem each year. The fascia band of tissue located in the arch of the foot gets swelled. This can cause pain in the foot thumbnail and heel of the foot. Mostly the patients that suffer through these conditions complain about foot tendon injury. This issue can be easily solved through proper rest and stretching regularly. You are not alone! Most adults suffer from this condition and it is treatable.

Sesamoiditis

Sesamoid bones are pea-shaped looking under the balls of the foot. This helps the toe to move smoothly. Activities that can cause pain in the foot such as running can cause foot tendon injury, foot ligament injury, and injury in bones and surrounding tissue. To relieve the pressure, taping, padding, and strapping will be a great help. Foot injury treatment must be done to reduce the swelling and pain.

Heel Spurs

Heel spurs can be a reason due to calcium deposits in the bottom of the heel bone. Irritation in the plantar fascia and triggering sudden heel pain without injury in the arch and heel. You need to check with the doctor for the required treatment and to remove the necessary spur.

Neuromas

High-heeled shoes are one of the causes amongst many for compressing the nerves in the toes. These conditions can be called Morton’s neuroma. The symptoms such as Tingling foot tendon injury and numbness can be relived through the icing, padding, or wearing a wide toe box. Low heels must be avoided during foot injury treatment.

Bunions

This is the condition where there will be bumps spotted in the bones and tissues at the base of the toe. The joints connecting to the foot can shift from their place. High-heeled shoes and Narrow toed shoes can be one of the reasons for this severe pain. Bunions can come through genetically as well. If this condition is left untreated, it can cause severe pain in the foot tendon injury that might come in the way of walking. Icing and footpads can temporality reduce the pain but treatment is very necessary.

Foot & Ankle Treatment in Ahmedabad

For additional information on foot and ankle problems, you can visit Om Physio Plus Nutrition. They will take care of all your conditions with all the necessary equipment available in the clinic. Best care is required for treating ankle and foot conditions. You can trust Dr. Niraj Patel one of the most reliable and experienced physiotherapist doctors to reduce more damage. All you need to do is make an appointment and the rest will be done by the staff for proper support and guidance.

Category: Work Injury