| The earlier a rotator cuff injury is treated, the better. | | | | Anything you can do to prevent a rotator cuff injury |
| The first 48 to 72 hours are crucial to a complete and | | | | from occurring is worth it. The prevention of shoulder |
| speedy recovery. The first and most important course | | | | injuries comes down the conditioning of the shoulder |
| of action is the R.I.C.E.R. regime. Rest, Ice, | | | | muscles and tendons, which ultimately involves both |
| Compression, Elevation and Referral. For the | | | | stretching and strengthening of the shoulder joint. |
| time-being, I'm not going to go into the specifics of the | | | | Also, don't forget the common injury prevention |
| R.I.C.E.R. regime. It's a very important topic and I've | | | | techniques like, warming up properly and using a bit of |
| decided to dedicate the entire next months issue to it. | | | | old-fashioned common-sense. However, for the most |
| After the initial rotator cuff injury has been treated with | | | | part, stretching and strengthening are going to be your |
| the R.I.C.E.R. regime, (for at least 48 to 72 hours) it's | | | | best defense against shoulder problems. Even if you |
| time to move onto the next stage of treatment. As | | | | don't have a shoulder problem now, the following |
| mentioned before, the shoulder joint receives very little | | | | stretching and strengthening exercises could save you |
| blood supply. So, what can you do to increase blood | | | | from a major headache in the future. |
| flow, and oxygen and nutrients to the injured area? | | | | Firstly, below you'll find two good stretches for the |
| Firstly, heat! Heat is extremely good for increasing | | | | shoulder area. The first is quite a basic stretch, while |
| blood flow to a particular area. Heat lamps are the | | | | the second is a more advanced stretch, specifically for |
| most effective way to increase blood flow, while heat | | | | the rotator cuff muscles and tendons. Please be |
| based creams are probably a distant second choice. | | | | careful, if you haven't been stretching your shoulder |
| Secondly, massage! Massage is one of the best ways | | | | joint, the second stretch will put quite a lot of stress on |
| to increase blood flow to an injured area, and of | | | | the rotator cuff tendons. Warm-up first, then gently |
| course the oxygen and nutrients that go with it. The | | | | and slowly is the best way to proceed. |
| other benefit of massage is that it helps to reduce the | | | | Stretching is one of the most under-utilized techniques |
| amount of scar tissue which is associated with all | | | | for improving athletic performance, preventing sports |
| muscle and tendon, strains and tears. (I'll also discuss | | | | injury and properly rehabilitating sprain and strain injury. |
| scar tissue in next months issue along with the | | | | Don't make the mistake of thinking that something as |
| R.I.C.E.R. regime.) | | | | simple as stretching won't be effective. |
| Lastly, don't stop moving. Some doctors will often tell | | | | Secondly, the strengthening exercises. Instead of me |
| patients to keep the injured area still, and this is not | | | | trying to explain these, I simply found a great web site |
| always the best advice. Gentle movement will help to | | | | that has clear pictures and a good description of the |
| keep the blood flowing to the injured area. Of course, if | | | | four most common shoulder exercises. These four |
| pain is present, limit the amount of moving you do, but | | | | exercises help to strengthen all of the muscles and |
| don't stop moving all together. | | | | tendons associated with rotator cuff injury located in |
| Prevention | | | | the shoulder joint. You can find these exercises by |
| Mark my words, "Prevention is much better than Cure." | | | | simply clicking here. |