Recovering from Rotator Cuff Tendinopathy: How Exercise Can Help
Healing Rotator Cuff Injuries:
If you’ve ever experienced shoulder pain, especially when lifting your arm, putting on a jacket, or reaching overhead, you may have heard of something called rotator cuff tendinopathy (RCT). It’s a condition affecting the tendons of the rotator cuff, a group of muscles and tendons that keep your shoulder joint stable and help you move your arm.
What Causes Rotator Cuff Tendinopathy?
RCT usually develops from overuse or wear and tear of the tendons over time. This means that if you’re frequently doing activities that require shoulder movement (like sports or jobs that involve a lot of lifting), your rotator cuff tendons may become irritated or damaged. It’s also common in older adults, as tendons naturally weaken with age. Common symptoms include:
- Pain in the shoulder or upper arm
- Weakness when lifting or rotating your arm
- Difficulty sleeping on the affected shoulder
How Can Exercise Help?
- Strengthening Muscles to Support the Tendons: Exercise helps increase blood flow to the tendons, which is important for healing.
- Improving Tendon Health: Exercise helps increase blood flow to the tendons, which is important for healing.
- Controlling Pain and Inflammation: Exercise helps manage pain and inflammation associated with RCT.
- Restoring Movement: Regular exercise helps maintain and restore range of motion, making daily activities easier.
Personalized Care and Patience
Exercise for RCT isn’t a one-size-fits-all solution. It’s important to work with a physiotherapist who can create a personalized exercise program based on your specific condition and needs. Progress may be slow, especially if you’ve had symptoms for a long time, but research shows that with consistency and the right guidance, exercise can significantly improve shoulder function and reduce pain.
Exercise type can vary from isometric exercises, which involve contracting your muscles without moving your shoulder joint, to more common banded exercises that move the shoulder through its full range of motion.
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