Preventing Top Tennis Injury: Rotator Cuff Tear
What is Rotator Cuff Tear?
Rotator cuff tear, also called a supraspinatus tear, is an injury to the muscles and tendons that connect your upper arm bone (humerus) with your shoulder blade (scapula). The rotator cuff consists of four muscles and their tendons. These muscles help hold the arm in place and rotate the arm. The tendons of these muscles form a cuff around the shoulder joint. The supraspinatus muscle attaches to the top of this joint. A rotator cuff tear may cause pain and weakness in your shoulder.
There are two types of rotary cuff tears to watch out for:
Partial: An incomplete or partial tear, makes the tendon still somewhat attached to the arm bone.
Complete: A hole or rip has occurred between the bone and tendon and has completely separated.
Rotator cuff tears can affect people of all ages and are commonly seen with age, as with time the tendon wears down with use, making adults over the age of 40 most at risk of experiencing a rotator cuff tear.
How to Prevent Rotator Cuff Tear?
You can protect yourself from rotator cuff tears by strengthening your shoulder muscles. Strengthening your shoulder muscles can help prevent this injury. If you do injure your rotator cuff, rest and ice the shoulder. Do not try to play through the pain. You may damage the muscles in your back or neck as well. The best way to prevent this kind of injury is to strengthen your shoulder muscles to prevent it from happening.
How to Strengthen Your Shoulder Muscles?
The shoulder muscles are weak in many people because they have been injured and have not healed. You can strengthen the muscles to prevent injury by performing the following exercises.
Prone Cobra
Lie face down on the floor and raise your hands over your head. Lift your arm to form a ninety-degree angle with the floor. Hold for a few seconds and repeat with the other arm. You can place one hand on your leg to make this exercise easier. This exercise strengthens the back muscles of your shoulders. The best time to do these exercises is after you finish weightlifting or any other activity involving using your arms.
Wall Push-Up
Stand facing a wall with your palms flat against the wall at shoulder level. Bend your knees, then bend forward by sliding your feet forward. Push against the wall to raise your body back to a standing position. This exercise works the shoulder muscles and strengthens your triceps. You should feel this exercise in your triceps and both shoulders.
Weight lifting
Weight lifting exercises strengthen your muscles and tendons. This exercise also strengthens the muscles of your back and shoulders. You can start with some light weights and work your way up to heavier weights. The weight lifting should be done during the beginning of your workout. It is best to wear a weight belt while lifting weights. Avoid using weights that are too heavy for you. You are more likely to injure yourself if you try to lift too much weight.
Partner-Assisted Push-Up
A partner can help you learn the proper technique for the push-up exercise so that it is easier on your shoulders. The person performing the exercise should lower their chest to the floor. While doing this exercise, keep your feet on the floor and your body in a straight line.
Side Raises with Dumbbells
Stand with your feet shoulder-width apart. Hold two dumbbells by your sides. Bend at the waist, keeping your chest high and your shoulders back. Raise one arm straight up, then bend your elbow to lower it to the starting position. Repeat with the other arm. This exercise strengthens your biceps, triceps, and shoulders. The dumbbells should be heavy enough to make it hard for you to complete the exercise.
Biceps Curl with Dumbbells
Stand straight with your feet shoulder-width apart. Hold a dumbbell in each hand by your sides. Bend at the waist and lower your head. Curl up the weight while keeping your elbows close to your sides. Lower the weight back to the starting position and repeat. This exercise strengthens your biceps, triceps, and shoulders.
How Often Should You Workout To Build Muscle?
The more you exercise your shoulder muscles, the stronger they will get. But, when it comes to how often should you work out to build muscle, that depends on your ability to work out correctly and recover with each exercise session.
To ensure that you exercise your shoulder muscles properly, do not just do one exercise for a session. Start with a lightweight and then do more repetitions as you become stronger. The more you exercise your shoulders, the less likely you are to injure yourself. In addition to strengthening your shoulder muscles, it is vital to do exercises that help improve your posture. Improving your posture will help strengthen your triceps and shoulders.
If you do injure your rotator cuff, rest and ice the shoulder. Do not try to play through the pain. You may harm the muscles in your back or neck as well. The best way to prevent this kind of injury is to strengthen your shoulder muscles to prevent it from happening. The above exercises can strengthen your shoulder muscles and help prevent rotator cuff tears.