Rotator Cuff Strains In a Nutshell
The shoulder is one of the most mobile joints in the human body. With additional mobility can mean reduced stability. One of the most common shoulder injuries we see in the clinic is a rotator cuff strain, which can significantly impact daily function, sleep, and even mental well-being when left unaddressed.
What is the Rotator Cuff?
The rotator cuff is a group of four muscles (supraspinataus, infraspinataus, teres minor, subscapularis) and their tendons that surround the shoulder joint. These muscles work together to stabilize the shoulder and allow for a wide range of arm movements especially lifting, reaching, and rotating the arm.
When one or more of these muscles or their tendons become overstretched or torn, it’s referred to as a rotator cuff injury.
What Causes a Rotator Cuff Strain?
Rotator cuff strains can happen suddenly (acute) or develop gradually over time (chronic). Common causes include:
- Overuse or repetitive movements, especially overhead motions (think painters, swimmers, or tennis players)
- Lifting heavy objects with poor form
- Sudden trauma, such as a fall
- Poor posture or muscle imbalances that increase strain on the shoulder
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Common Symptoms
Symptoms of a rotator cuff strain vary depending on the severity but typically include:
- Dull, aching pain in the shoulder or upper arm
- Pain with overhead movements or lifting objects
- Weakness when reaching or rotating the arm
- Limited range of motion
- Night pain, especially when lying on the affected side
If left untreated, mild strains can worsen, leading to partial or full tendon tears over time.
Treatment & Recovery
Most rotator cuff strains respond well to conservative treatment, especially when caught early.
1. Rest and Modify your Activity
2. Physiotherapy or Chiropractic treatment
- Reduce pain and inflammation
- Restore range of motion
- Improve strength and control of the shoulder muscles
- Address contributing factors like posture and core stability
3. Gradual Return to Activity
Return to sport or work should be gradual and guided by your rehab team. Rushing back too soon can increase your risk of re-injury but waiting too long can also decrease the rate of recovery or also prevent full recovery.
Prevention of Rotator Cuff Strains
- Warm up before activities
- Strengthen shoulder and upper back muscles with a Kinesiologist
- Avoid repetitive overhead motions when fatigued
- Maintain good posture
Don’t ignore early signs of shoulder discomfort
