Rotator Cuff Injury Shoulder pain

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 How to Prevent a  Rotator cuff problem  with overhead athletes and athletes that use their arms a lot. 
 Baseball, softball, volleyball, swimmers, and track athletes who throw are the most common athletes to have a rotator cuff injury. You need to  make sure you work-up to doing a lot of throws or hitting.  Starting from nothing will cause problems.  In the preseason, make sure you gradually increase the amount of time you spend throwing and the number of throws or hitting. 

 Also, warming-up before activity will help.  Warming-up will increase the elasticity of your muscles and other structures in your shoulder.

         


 Theraband exercises are good, external and internal rotation at zero and ninety degrees are good rotator cuff strengthening exercises.  The angle means where your shoulder is.  For zero, your arm is down at your side; for ninety degrees you have your arm out from your side so that there is a ninety degree angle between your side and your arm.  Keeping up with proper muscle training and form is essential.  Great deals of problems are caused by improper form, not only in the shoulder, but it can stem to the elbow and wrist or hand as well.
 
 You should do exercises for prevention of rotator cuff injuries.   Icing the problematic area will help the pain as well as anti-inflammatory medications such as ibuprofen. Wall push-ups are commonly included in the rehabilitation of a rotator cuff injury.  Start on the wall ,put your hands at varying angles just like on the floor  far apart, close together, triangle.  You can also use a physioball and put that on the wall and do the push-ups on that.  This is a little more challenging so it should be done after some time.  Always take it slow and stop if you are having pain in the cuff area.

 
Proprioception is important for shoulder rehabilitation.  To do this lay on your back.  You need a second person to do this exercise.  Put the effected up straight up in the air.  Close your eyes.  Hold your arm steady in the air as the other person pushes your arm in multiple directions.  The farther down the arm is pushed makes it more difficult, for example, the elbow is easier and the wrist is more difficult.
 
 Another couple exercises are what I call Tís and Yís.  Lay on your stomach with your arm off the table hanging toward the floor.  Start by holding a light dumbbell or even nothing.  Then lift your arm up in the T position or the Y position.  Remember these are two separate exercises.

  Do not go past your back with your arm.  Lift it as far as the table and be sure not to hyperextend it. You can do exercises for prevention of rotator cuff injuries. Theraband exercises are good, external and internal rotation at zero and ninety degrees are good rotator cuff strengthening exercises. The angle means where your shoulder is.  For zero, your arm is down at your side; for ninety degrees you have your arm out from your side so that there is a ninety degree angle between your side and your arm.
 
 You need to strengthen the shoulder and prevent shoulder injuries such as a dislocated separated shoulder.  It is important to keep your shoulder muscles in shape. This helps to reduce possible shoulder injuries such as a dislocated or separated shoulder.

 First you need to protect the shoulder if you play sports. Shoulder injuries can happen from accidents, falling down and sports activities. Make sure you wear the proper certified equipment if you play sports such as ice hockey, football, and lacrosse. You need to make sure your shoulder pads are worn properly and fit correctly.

 The shoulder muscles need to be stretched and warmed up before participating in any contact sports.  Lack of flexibility can predispose the shoulder to being separated or what is called "dead arm syndrome" with extreme pain and discomfort. You must not place additional stress on the should area through improper techniques. If you have fallen on your shoulder you could have dislocated it and needs to be checked by the athletic trainer and doctor. The signs to look for are numbness and tinkling sensation all the way down to the hand.

 You could see a bump on the top of the shoulder where the humours bone has been pushed up from the shoulder joint.  Apply ice to the area and get to your hospital or doctor.

 You can strengthen your shoulder by doing shoulder shrugs with light weights. Pull your shoulders towards your ears with the weights in your hands arms extended straight down your sides.  You can do bench presses with your hands shoulder width a part and target the shoulder on each lift. The same can be done with dumb bells.


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