20 Jan Shoulder Pain?…. Could be your Rotator Cuffs
‘My shoulder has been hurting when I move it for weeks now!’
Unfortunately 3 in 10 adults will at some stage experience shoulder pain and more than likely this will involve the Rotator Cuffs.
What and Where are the Rotator Cuffs?
The Rotator Cuff are a group of four muscles that surround the shoulder blade. They include:
- Supraspinatus – sits on the top of the shoulder blade helping to lift the arm and turn it outwards (external rotation)
- Infraspinatus – sits below supraspinatus and turns the arm outwards
- Subscapularis – unlike the rest of the muscles, it covers the front of the shoulder blade turning the arm inwards (internal rotation)
- Teres Minor – lies next to the infraspinatus; it brings the arm towards and across the body (adduct) and turns the arm outwards
These muscles act as stabilisers whilst allowing fluid movement of the Shoulder Joint
Reasons Why they get injured
Regardless of lifestyle and fitness levels, Rotator Cuff Muscles can be injured due to: overuse, under-use, bad form when exercising and direct trauma from falls or impact.
How to avoid Rotator Cuff injuries
- Avoid exercising and weight training with too much heavy weight
- Avoid sharp jerking movements that involve pulling or pushing sharply on the shoulder
- When exercising shoulder take care to focus on form rather than reps or weight.
As with most structures in the body the best way to protect them is to strengthen them, so if you think you may have already injured your shoulder and would like to find out about what exercises you can do and what treatment you can receive please feel free to get in touch.