Our shoulder joint is a leading commander for our upper body
movements. Composed of 4 ligaments (tissues that connects bones to other bones)
that stabilize the shoulder, injury to the area is quite common. Repetitive
motions, especially overhead movements, are a major culprit. Baseball and
tennis athletes as well as carpenters and painters, are all common victims. Think
of a baseball pitcher who over and over raises their arm to throw the strike.
Think of a painter who reaches up to paint and brushes strokes. The same goes
for a carpenter reaching up to place dry wall or fix part of the ceiling. It
isn’t that one particular job that created damage, rather it was the years of
that same task he or she has mastered and is now highly in demand for. An
injury to this area doesn’t have to be an explosive tear, rather it can be an
accumulation of wear and tear over time. Over time, those 4 ligaments can
degenerate. That is why as we age, we become more susceptible. It goes without
saying that most times it is our dominant arm that gets hurt.

Injury to the area might at first be dull and aggravated at
night when you sleep on that particular side. Then daily living tasks start to
be bothersome. Brushing your hair or putting a shirt on can be painful. Then
the arm just feels weak. Ignoring the pain can eventually lead to mobility
loss. The shoulder needs to be rested to rebuild the tissue. The catch is that
the shoulder shouldn’t be kept in an immobilized position because that can lead
to a frozen shoulder due to the joint becoming enclosed. That is not easy to experience
considering many of our arm movements are the result of the rotator cuff’s
primary and secondary role in our motions.

Being proactive and taking preventative measures is
important when you live a life that involves high rotator cuff usage. Strength
training can help build the joint, but this means working all angles of the
joint both front and back. Stretching is also recommended. Upon injury, getting
the inflammation under control is necessary. Ice and rest are the first steps
to recovery. Taking turmeric can also be of help.

Next, getting a shoulder sling is recommended to limit range
of motion until the area is ready. This will force you to avoid aggravating movements.
The sling will also relieve some pain and typically these are worn for 2-4
weeks. Trying a diet similar to the Mediterranean approach of fresh fruits and
vegetables with no red meat can help lower inflammation. Fish with omega-3 are
also recommended. Eating foods with added chemicals and that are highly
processed should be avoided.

To review, rest, ice, get a sling, eat right, and then over
time strengthen the area via resistance training gradually until range of
motion improves.

Certain body parts seem to come with an expiration date and
that dominant arm’s rotator cuff puts up with quite a bit that we do in our
lives. Over and over, it stabilizes our movements and keeps the shoulder intact.
We aren’t machines, but we are built to last pretty long. Be mindful of
overuse, be proactive to prevent muscle imbalances that can cause injury, and when
their shoulder aches, gives it the attention it is asking you for.

https://journals.lww.com/jaaos/Fulltext/2020/03010/Management_of_Rotator_Cuff_Injuries.4.aspx

https://www.omicsonline.org/rotator-cuff-scholarly-journals.php

https://journals.lww.com/jaapa/Citation/2018/04000/Rotator_cuff_injuries.9.aspx

https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0227688

Megan Johnson McCullough owns a fitness studio in Oceanside CA called Every BODY’s Fit. She has an M.A. in Physical Education & Health Science, is a current candidate for her Doctorate in Health & Human Performance, and she’s an NASM Master Trainer & Instructor. She’s also a professional natural bodybuilder, fitness model, Wellness Coach, and AFAA Group Exercise Instructor.