The earlier a rotator cuff injury is treated, the better. The first 48 to 72 hours
are crucial to a complete and speedy recovery. The first and most important course
of action is the R.I.C.E.R. regime. Rest, Ice, Compression, Elevation and Referral.
For the time-being, I'm not going to go into the specifics of the R.I.C.E.R. regime.
It's a very important topic and I've decided to dedicate the entire next months
issue to it.
After the initial rotator cuff injury has been treated with the R.I.C.E.R. regime,
(for at least 48 to 72 hours) it's time to move onto the next stage of treatment.
As mentioned before, the shoulder joint receives very little blood supply. So, what
can you do to increase blood flow, and oxygen and nutrients to the injured area?
Firstly, heat! Heat is extremely good for increasing blood flow to a particular
area. Heat lamps are the most effective way to increase blood flow, while heat based
creams are probably a distant second choice.
Secondly, massage! Massage is one of the best ways to increase blood flow to an
injured area, and of course the oxygen and nutrients that go with it. The other
benefit of massage is that it helps to reduce the amount of scar tissue which is
associated with all muscle and tendon, strains and tears. (I'll also discuss scar
tissue in next months issue along with the R.I.C.E.R. regime.)
Lastly, don't stop moving. Some doctors will often tell patients to keep the injured
area still, and this is not always the best advice. Gentle movement will help to
keep the blood flowing to the injured area. Of course, if pain is present, limit
the amount of moving you do, but don't stop moving all together.
Prevention
Mark my words, "Prevention is much better than Cure." Anything you can
do to prevent a rotator cuff injury from occurring is worth it. The prevention of
shoulder injuries comes down the conditioning of the shoulder muscles and tendons,
which ultimately involves both stretching and strengthening of the shoulder joint.
Also, don't forget the common injury prevention techniques like, warming up properly
and using a bit of old-fashioned common-sense. However, for the most part, stretching
and strengthening are going to be your best defense against shoulder problems. Even
if you don't have a shoulder problem now, the following stretching and strengthening
exercises could save you from a major headache in the future.
Firstly, below you'll find two good stretches for the shoulder area. The first is
quite a basic stretch, while the second is a more advanced stretch, specifically
for the rotator cuff muscles and tendons. Please be careful, if you haven't been
stretching your shoulder joint, the second stretch will put quite a lot of stress
on the rotator cuff tendons. Warm-up first, then gently and slowly is the best way
to proceed.
Stretching is one of the most under-utilized techniques for improving athletic performance,
preventing sports injury and properly rehabilitating sprain and strain injury. Don't
make the mistake of thinking that something as simple as stretching won't be effective.
Secondly, the strengthening exercises. Instead of me trying to explain these, I
simply found a great web site that has clear pictures and a good description of
the four most common shoulder exercises. These four exercises help to strengthen
all of the muscles and tendons associated with rotator cuff injury located in the
shoulder joint. You can find these exercises at
http://familydoctor.org/handouts/265.html