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Rotator cuff injury
A rotator cuff
injury is a tear or inflammation of the rotator cuff
tendons in the shoulder.
A rotator cuff injury is a painful strain
in the tendons and muscles surrounding your shoulder
joint. Your rotator cuff is made up of four muscles
and their attached tendons. The muscles connect your
upper arm bone (humerus) with your shoulder blade.
They also help hold the ball of your upper arm bone
firmly in your shoulder socket, as though holding a
golf ball on a tee. The combination results in the
greatest range of motion of any joint in your body.
As you get older, your risk of a rotator cuff
injury increases. Causes of the injury may include
poor posture, falling, lifting and repetitive
overhead arm activities. These may include throwing
a baseball, reaching up to work on a car on a rack
or placing items on shelves above your head. The
injury is also common among people whose jobs or
hobbies include heavy demands on their shoulders,
such as athletes and people in the construction
trades.
Self-care
minor
injury often heals on its own, if you take care of it. If you think
you've injured your rotator cuff, try these steps:
-
Rest your
shoulder.
Stop doing what caused the pain and try to avoid painful movements.
Limit heavy lifting or overhead activity for four to seven days
until your shoulder starts to feel better.
-
Apply ice
and heat.
Putting ice on your shoulder helps reduce inflammation and pain. Use
a cold pack, a bag of frozen vegetables or a towel filled with ice
cubes for 15 to 20 minutes at a time. Do this every couple of hours
the first day or two. After about two or three days, when the pain
and inflammation have improved, hot packs or a heating pad may help
relax tightened and sore muscles. Limit heat applications to 20
minutes.
-
Take pain
relievers.
Over-the-counter (OTC) nonsteroidal anti-inflammatory drugs
(NSAIDs), such as aspirin, ibuprofen (Advil, Motrin, others) or
naproxen (Aleve), may help reduce pain. Acetaminophen (Tylenol,
others) may also help relieve pain. Follow label directions and stop
taking the drugs when the pain improves.
-
Keep your
muscles limber.
After one or two days, do some gentle exercises to keep your
shoulder muscles limber. Total inactivity can cause stiff joints. In
addition, favoring your shoulder for a long period of time can lead
to frozen shoulder, a condition in which your shoulder becomes so
stiff you can barely move it. Once your injury heals and you have
good range of motion in your shoulder, continue exercising. Daily
shoulder stretches and a balanced shoulder-strengthening program can
help prevent a recurrence of your injury. In addition, daily
exercises can help prevent an injury if you use your rotator cuff
often. Your doctor or a physical therapist can help you plan an
exercise routine.
Rotator cuff injury
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