What Exercises Aggravate Rotator Cuff Injury and How to Avoid Them

Introduction

Rotator cuff injuries are common among athletes and those who do heavy lifting. The rotator cuff is a group of four muscles in the shoulder joint that provide stability and allow for the arm to move. When these muscles are injured, it can be painful and limit mobility. It is important to know which exercises can worsen a rotator cuff injury and how to avoid them.

Examining the Exercises That Worsen Rotator Cuff Injury

Any activity or exercise that involves repetitive motions, sudden jerking movements, or lifting weights over the head can lead to a rotator cuff injury. Common signs of a rotator cuff injury include pain when reaching overhead, difficulty sleeping on the affected side, and weakness in the arm. If you experience any of these symptoms, it is important to seek medical attention and discuss the best course of action.

The Worst Exercises for a Rotator Cuff Injury

There are certain exercises that should be avoided if you have a rotator cuff injury. These include:

• Overhead presses
• Push ups
• Pull ups
• Rows
• Lateral raises
• Bicep curls
• Triceps extensions
• Shoulder abduction

These exercises put stress on the rotator cuff muscles and can worsen an existing injury. If you need to perform any of these exercises, it is important to use proper form and technique to minimize the risk of injury.

How to Avoid Exercise-Related Rotator Cuff Injuries

In order to avoid exercise-related rotator cuff injuries, it is important to practice proper form and technique. Make sure to warm up before any strenuous activity and stretch out the shoulder area to increase flexibility and range of motion. Start with lighter weights and gradually increase as you become stronger. Allow enough time for rest and recovery between workouts to give your body time to heal.

What You Shouldn’t Do: Exercises to Avoid with Rotator Cuff Injury

When trying to protect your rotator cuff, it is important to avoid exercises that involve heavy weights, rapid jerky movements, and extreme ranges of motion. This includes any activities that require you to lift weights above your head, such as bench presses and military presses. Rapidly moving your arms in a jerky motion, such as with tricep kickbacks, should also be avoided.

How to Recover From a Rotator Cuff Injury by Knowing Which Exercises to Avoid

If you are suffering from a rotator cuff injury, there are several treatments and therapies available to help you recover. Rest, ice, and compression can help reduce swelling and pain. Physical therapy can help strengthen the muscles in the shoulder and increase flexibility. In some cases, surgery may be necessary to repair the rotator cuff muscles.

Protecting Your Rotator Cuff: What Exercises to Avoid

In addition to avoiding the exercises listed above, there are other ways to protect your rotator cuff from further injury. Focus on strengthening your core and other muscles in your upper body to help support the shoulder joint. Utilize low impact exercises like swimming and cycling to get a good workout without putting too much strain on the shoulder. Increase flexibility and range of motion with stretching and yoga.

Conclusion

Rotator cuff injuries can be painful and limit mobility. It is important to know which exercises to avoid with a rotator cuff injury and how to protect your shoulder from further damage. By using proper form and technique, warming up and stretching, and starting with lighter weights, you can avoid exercise-related rotator cuff injuries. If you do suffer an injury, there are treatments and therapies available to help you recover.