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Quite
frequently we hear people say the phrase, " I think I hurt
my rotator cup" or "My rotary cuff is torn." What
are they really talking about? Well, your rotator cuff is the correct
terminology to use and it describes the four muscles that surround
your shoulder joint. These muscles include the supraspinatus, infraspinatus,
teres minor and the subscapularis.
The shoulder is a very complex and mobile joint comprised of a
group of bones held together by ligaments and muscle-tendons.
Macro-trauma injuries usually occur as a result
of a sharp or sudden impact. These injuries include dislocations,
muscle tears and fractures. These are common in contact sports.
Micro-trauma injuries, on the other hand develop
gradually. These often occur from repetitive motions like swimming
and serving a tennis ball. Although micro-trauma injuries are nagging,
they are wrongly perceived as insignificant. If ignored, a nagging
pain can lead to more serious problems.
Over-use injuries are often the result of an over-ambitious
" first day out". Insufficient pre-season conditioning,
inadequate warm-up, incorrect exercise techniques, improper form,
or simply a sudden increase in exercise activities can wreak havoc
on your body in the early weeks of practice. Just as a tennis player
may suffer shoulder or elbow injuries from increasing their time
on the court. No matter what the cause, the result is excessive
wear on the muscle tendons causing inflammation and possibly leading
to muscle or tendon tears. The rotator cuff muscles are the ones
that suffer the brunt of this " over -use abuse."
With any shoulder injury, basic first aid is the key. Use ice to
decrease pain and swelling, rest to prevent further injury, and
see your physician for an evaluation. Tennis and swimming are sports
that everyone can enjoy. Taking time to follow a program of strengthening,
stretching and proper warm up will ensure that you can enjoy it
all of your life.
Preventative measures include:
- A program of general conditioning
- Proper flexibility through stretching exercises
- Sufficient warm-up time
- A slow start, gradually increasing in to activity
Stretching Exercises for the Shoulder
Flexibility exercises should be done prior to strengthening exercises.
The exercises should be done slowly and the stretch should be held
for 15-20 seconds.
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