Rotary Cuff Tear Prevention

A torn rotator cuff is caused by overuse, when the tendons and muscles at the top of the shoulder become frayed or torn by wear and tear or overuse. Although torn rotator cuffs are common among athletes such as tennis players and baseball players, average people can tear their rotator cuffs during everyday use.

Stretching

• When doing anything that involves your arms, it's important to do stretching exercises in order to loosen up your shoulder muscles. This is especially true when you prepare to do anything that involves an "overhand motion," which can range from throwing a ball to lifting heavy objects over your head. A simple stretching exercise is to stand up, clasp your hands behind your back and keep your arms straight for about 20 to 30 seconds.

Strengthening Exercises

• If you are someone who frequently puts wear and tear on the rotator cuff, it's important to strengthen your muscles and tendons as much as possible. Daily exercises targeting the rotator cuff are a significant benefit in reducing the risk of rotator cuff problems. For example, one good exercise involves laying on your stomach on a bench while grabbing a weight from the ground. While keeping your elbow at a 90-degree flex, rotate the lower arm until the weight is level with your body.

Home Treatment

• If you engage in activities that place strain on your rotator cuff and you begin experiencing soreness, it's important to treat the pain seriously. It's your body's way of telling you that something is wrong. Icing your shoulder in the afternoon and evening can help reduce swelling. Anti-inflammatory medications also can keep swelling to a minimum, reducing the chances for strains to become tears.

  Another tip is common sense: If you experience shoulder pain or weakness, try to limit activities that place strain on your rotator cuff. This can include avoiding playing sports that put stress on your shoulder, avoiding lifting heavy objects for any period of time and avoiding activities such as painting that involve lifting your hands over your shoulders for a long period of time.

Physical Therapy

• In cases when muscle strains are more severe, physical therapy might be necessary in order to help strengthen the muscles and tendons of the rotator cuff. A physical therapist can guide a patient through a course of exercises designed to help prevent rotator cuff tears. Doctors in Italy have reported success in an ultrasound-guided treatment that avoids an invasive surgical procedure.