5 Tips for a Healthy Rotator Cuff

The rotator cuff is composed of four muscles surrounding the shoulder joint. They act like cables on a suspension bridge to coordinate campaign of the shoulder in space and to enhance the stability of the shoulder joint .
injury to this significant group of muscles can cause annoyance and limit shoulder serve. Non-sports activities can cause such injuries, but throwing athletes use their shoulders aggressively and are at increased risk of rotator manacle damage .
elementary everyday measures, however, can significantly improve the health of the rotator handcuff and prevent future injuries. Dr. Elizabeth G. Matzkin, Surgical Director of the Women ’ south Sports Medicine Program at BWH and Team Physician for Stonehill College Athletics, offers patients the surveil five simple tips for maintaining a healthy rotator manacle .

1. Stretch before exercise

Stretching the shoulder anterior to bodily process is paramount in throwing athletes. It reduces muscle tension across the shoulder joint, improves flexibility, and helps prevent acuate tears of the rotator manacle during aggressive exercise. stretch has even been shown to improve blood circulation to the muscle. Something deoxyadenosine monophosphate simple as stretching before exercise goes a hanker way.

2. Strengthen the rotator cuff

The rotator cuff, like any other muscle group in the torso, can be strengthened with concentrate exercises. It international relations and security network ’ t necessary or ideal to use heavy weights when strengthening the rotator manacle, as heavy weights will recruit bigger brawn groups. It is preferable to perform particular motions with light resistance to isolate the rotator cuff and other muscles that support the shoulder. The american english Academy of Orthopaedic Surgeons recommends a diverseness of exercises to help keep the shoulder joint static in its rotator manacle and shoulder strengthening program.

3. Strengthen the core and lower extremities

Simple everyday measures can significantly improve the health of the rotator cuff and prevent future injuries. much of the power behind the throwing gesticulate comes from the congress of racial equality and lower extremity ( peg and gluteal ) muscular structure. By strengthening these muscle groups, throwing athletes can develop better-coordinated throwing mechanics and prevent overuse or improper manipulation of the rotator handcuff.

4. Re-establish proper throwing mechanics

After any shoulder wound, it is a good estimate for the throwing athlete to enlist in a graduate throwing program to retrain and redevelop proper throwing mechanics. This will lessen the hazard of reinjury .

5. Use ice and anti-inflammatories as needed

It is park for throwing athletes to experience ignition in the prevailing ( throwing ) shoulder after aggressive exert. Ice and nonprescription anti-inflammatories are frequently effective for easing inflammation in these situations, but athletes should consult their doctor if symptoms persist .
Dr. Matzkin offers diagnosis and treatment services for rotator cuff injuries and other shoulder conditions at the Brigham and Women ’ s Ambulatory Care Center in Chestnut Hill, Brigham and Women ’ s/ Mass General Health Care Center in Foxborough, and Brigham and Women ’ south Hospital in Boston .

source : https://nutritionline.net
Category : Healthy