If you have been working out with a heavy weight and heard a popping sound in your shoulder, or if you landed on a shoulder first while skiing or snowboarding or you have been playing tennis and heard a sudden sharp pain in your shoulder you might have a rotator cuff injury. It is also a weakness in our body design that the acromion process bone grows as we age creating a hook like structure that frays the rotator cuff just through normal movements. In one study it was discovered that 70% of average individuals walking around had an average of 30% tear in the rotator cuff and had no idea it was there either from injury or normal wear.  

The shoulder joint is a complex formation of bones, tendons and muscles that provide your arm with a great range of motion. However the downside is that the joint lacks stability which can make the shoulder more prone to injury. Therefore it is very important to incorporate a regular routine which concentrates on strengthening the rotator cuff early on in your training plan to prevent future problems.

The rotator cuff is made up of 4 muscles which make up the shoulder joint. They are called the Supraspinatus, the Infraspinatus, the Teres Minor and the Subscapularis. Their tendons connect to the bones (Scapula, Humerus and Clavicle) which help to move your arm.

There are two major causes of shoulder injuries. The first one is degeneration or general wear and tear. The shoulder area is a tendinous area which receives very little blood supply. Also lots of people have anterior shoulder rotation so they are misaligned when they are working out or performing daily tasks. This causes faster degeneration with aging. The second cause of most shoulder injuries is because of putting too much strain on the tendons of the shoulder muscles.

At The Cheetahfit Personal Training Center we believe in prevention, which is much better than trying to cure after the insults have occurred to the body. The prevention of shoulder injuries comes down to the conditioning of the shoulder muscles and tendons, which involves strengthening of the shoulder joint and stretching. There are number of strengthening exercises you can do for upper back, chest and shoulders that can help but choose wisely because many commonly accepted exercises can do more harm than good.

Please contact us if you would like a comprehensive, step-by-step treatment program. Also don’t forget to incorporate warming up properly before you exercise. Even if you don’t have a shoulder problem now, following the strengthening and stretching program can save you from one in the future.

A rotator cuff injury can be devastating to a person’s well being, daily movement and athletic performance and can make day to day activities quite difficult. Understanding the basic function of the rotator cuff muscles can give you insights on how we activate and use them. Working at The Cheetahfit  Personal Training Center will give you an opportunity to learn and practice exercises that can prevent wear and tear in the future.