Introduction
Having a rotator cuff injury can be painful and uncomfortable. It’s important to take proper care of the injury in order to avoid any further damage or pain. Knowing which exercises to avoid is essential in making sure the injury is being treated with the care it needs. In this article, we will cover 4 exercises to avoid if you have a rotator cuff injury.
1 Overhead Presses
Definition
Overhead presses are a popular exercise used to target the muscles of the shoulders, back, arms and chest. It is done by holding a barbell above your head with both hands and pushing up against the weight.
Risk and Avoiding
Overhead presses can place an extreme amount of stress on the rotator cuff muscles and worsen any existing rotator cuff injury. To avoid this exercise, substitute it with other safe and effective exercises such as lateral raises and bent-over dumbbell rows.
Alternatives
When dealing with a rotator cuff injury, there are a few alternative exercises you can do instead of overhead presses. Try lateral raises, which work your shoulder muscles while also doing minimal stress to the rotator cuff. You can also do bent-over dumbbell rows to target your shoulder muscles while keeping your back, arms and chest strong.
2 Pull-ups
Definition
Pull-ups are a strength training exercise that target the back, arms, and chest muscles. It is done by gripping a bar with both hands and pulling your body up until your chin is above the bar.
Risk and Avoiding
Pull-ups can place strain on your rotator cuff and make your shoulder pain worse. To avoid this exercise, try substituting it with different exercises that work the same muscles.
Alternatives
To replace pull-ups, you can do different exercises that target the same muscles without overworking the rotator cuff muscles. Try doing inverted rows, which target the same muscles as pull-ups without putting as much strain on your shoulders. You can also do lat pulldowns, which work the same muscles without straining the rotator cuff.
3 Push-ups
Definition
Push-ups are a popular strengthening exercise used to target the chest, arms and back muscles. It is done by placing your hands on the floor and pushing your body up until your arms are straight.
Risk and Avoiding
By doing regular push-ups, you risk overworking your rotator cuff muscles which can lead to pain and discomfort. To avoid this exercise when dealing with a rotator cuff injury, substitute it with different exercises that work the same muscles.
Alternatives
If you are dealing with a rotator cuff injury, you can substitute push-ups with different exercises that target the same muscles. Try doing chest presses while laying down, which will work your chest, arms and back while not putting strain on your rotator cuff. You can also do supported push-ups, which require you to be in an upright position with your back against a door frame.
4 Pulling Exercises
Definition
Pulling exercises are strength-training exercises that target the muscles of the arms and back. It is done by gripping a barbell with both hands and pulling it towards your body until your arms are straight.
Risk and Avoiding
Pulling exercises can put strain on your rotator cuff and make your shoulder pain worse. To avoid this exercise, substitute it with other exercises that work the same muscles.
Alternatives
Instead of pulling exercises, you can do different exercises that target the same muscles while putting less strain on your rotator cuff. You can do shoulder presses while seated or standing, which will work your shoulder muscles while not overworking the rotator cuff muscles. You can also do chest pullovers, which will target your shoulder muscles while doing minimal stress to the rotator cuff.
People Also Ask
Can you exercise with a rotator cuff injury?
Yes, you can exercise with a rotator cuff injury with caution. Avoid exercises that involve lifting or pulling movements, as these can exacerbate the injury and cause more pain.
What is the best exercise for rotator cuff injury?
The best exercises for a rotator cuff injury involve gentle stretching and strengthening of the surrounding muscles. Try doing band exercises, such as external rotations and wall slides.
How long does it take to heal a rotator cuff injury?
The time it takes to heal a rotator cuff injury depends on the severity of the injury. Mild cases of rotator cuff injuries can take a few weeks or months to heal, while more severe cases may take several months or even a year to heal.
Is a rotator cuff injury serious?
Yes, a rotator cuff injury can be serious if not treated properly. It is important to rest the injury and avoid any exercises or activities that may place strain on the rotator cuff.
What is the best way to treat a rotator cuff injury?
The best way to treat a rotator cuff injury is to rest the injury and apply ice or heat as needed. Physical therapy can also be used to help treat the injury, along with over-the-counter medications for pain relief.
Final Words
Having a rotator cuff injury comes with the need of taking extra care to ensure the injury is being properly treated. Knowing which exercises to avoid is an important part of this process. In this article, we discussed 4 exercises to avoid if you have a rotator cuff injury. While avoiding these exercises, you can substitute them with other remedies to keep your shoulder muscles strong while not overworking the rotator cuff muscles.