If you have a torn rotator cuff, you may be wondering if it is still possible to continue your workout routine. The answer is, it depends. Physical therapist Kelly Kinsey explains that the extent of your injury and your pain tolerance play a significant role in determining whether or not you can exercise with a torn rotator cuff.
To manage the pain and swelling associated with a torn rotator cuff, rest and nonsteroidal anti-inflammatory drugs (NSAIDs) may be recommended. Physical therapy is also crucial for rebuilding range of motion and strength in the shoulder. Some individuals with partial rotator cuff tears have been able to resume their fitness routines after a period of rest and therapy.
Key Takeaways:
- It is possible to continue working out with a torn rotator cuff, but it depends on the severity of your injury and your pain tolerance.
- Rest and NSAIDs can help manage pain and swelling, and physical therapy is recommended for rebuilding range of motion and strength.
- Some individuals with partial rotator cuff tears can resume their fitness routines after a period of rest and therapy.
Exercises to Maintain Range of Motion
When dealing with a torn rotator cuff, the first step towards recovery is to restore range of motion in your shoulder. Physical therapist Kelly Kinsey recommends a series of range of motion exercises to improve flexibility in the shoulder joint. These exercises can be easily incorporated into your routine to maintain shoulder mobility and prepare for the strengthening phase of your recovery process.
- Over-Your-Head Stretch: Stand straight and raise your affected arm towards the ceiling, keeping it as straight as possible. Gradually reach your hand over your head towards the opposite side. Hold the stretch for 10-15 seconds and repeat 5 times on each side.
- Up-the-Back Stretch: Stand with your feet shoulder-width apart and hold a towel with both hands. Extend your affected arm behind your back and grab the lower end of the towel with your other hand. Gently pull the towel upwards with your non-affected hand, stretching the affected arm towards your upper back. Hold the stretch for 10-15 seconds and repeat 5 times on each side.
- Bent-Arm Stretch: Stand near a doorway and place both hands on the door frame at shoulder height. Keep your affected arm bent at a 90-degree angle with your palm facing forward. Slowly lean your body forward, feeling the stretch in your shoulder as you go. Hold the stretch for 10-15 seconds and repeat 5 times on each side.
Remember to perform these stretches regularly to maintain your shoulder’s mobility and flexibility. They are essential in allowing you to move forward with your torn rotator cuff recovery workouts and transition to the strengthening exercises that will help you regain strength and stability in your shoulder.
| Stretch | Description |
|---|---|
| Over-Your-Head Stretch | Stand straight and raise your affected arm towards the ceiling, reaching over your head towards the opposite side. Hold the stretch for 10-15 seconds and repeat 5 times on each side. |
| Up-the-Back Stretch | Stand with your feet shoulder-width apart and hold a towel with both hands. Extend your affected arm behind your back and grab the lower end of the towel with your other hand. Gently pull the towel upwards, stretching the affected arm towards your upper back. Hold the stretch for 10-15 seconds and repeat 5 times on each side. |
| Bent-Arm Stretch | Stand near a doorway and place both hands on the door frame at shoulder height. Keep your affected arm bent at a 90-degree angle with your palm facing forward. Lean your body forward, feeling the stretch in your shoulder. Hold the stretch for 10-15 seconds and repeat 5 times on each side. |
Strengthening the Shoulder Joint
Once range of motion has improved, it is important to strengthen the muscles around the shoulder joint to support the torn rotator cuff. Strengthening exercises play a crucial role in the rehabilitation process and help restore stability and function to the shoulder.
Physical therapist Kelly Kinsey recommends the following torn rotator cuff rehab exercises to target the muscles around the shoulder joint:
- Standing Shoulder Row: Stand with your feet shoulder-width apart, holding a resistance band or dumbbells in front of you. Keeping your elbows bent, squeeze your shoulder blades together and slowly pull the weight towards your body. Return to the starting position and repeat for 10-12 reps.
- V Arm Raise: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Start with your arms by your sides, palms facing inwards. Raise your arms out to the sides in a “V” shape until they are parallel to the floor. Slowly lower them back to the starting position and repeat for 10-12 reps.
- Wing Flap: Stand with your feet shoulder-width apart and hold a resistance band in front of you. Extend your arms out to the sides, parallel to the floor. Keeping your elbows bent, squeeze your shoulder blades together and pull the resistance band towards your chest. Return to the starting position and repeat for 10-12 reps.
These exercises should be performed with caution and gradually increased in intensity to avoid further injury. It is essential to listen to your body and not push through pain during these exercises. Remember to maintain proper form and technique to maximize the effectiveness of each exercise.
Modifications for Weightlifting and Gym Workouts
If you have a torn rotator cuff and are passionate about weightlifting, there are still ways to stay active while protecting your shoulder. However, it’s crucial to make certain modifications to your workout routine to prevent further damage. By avoiding specific movements that strain the rotator cuff and focusing on safer exercises, you can continue to engage in weightlifting and gym workouts while recovering from your injury.
Heavy lifts that involve pulling or strain on the shoulder should be avoided to protect the torn rotator cuff. Exercises like deadlifts and shrugs put excessive stress on the shoulder joint and can worsen your injury. Additionally, squatting with a barbell across the shoulders can also place unnecessary strain on the rotator cuff.
Instead, consider shifting your focus towards leg exercises that don’t put direct pressure on the shoulders. Making adjustments to your workout routine will allow your torn rotator cuff to heal while still engaging in physical activity.
Here are some safe workouts that you can incorporate into your fitness routine:
- Leg press
- Lunges
- Hamstring curls
- Calf raises
- Seated leg extensions
These exercises primarily target the lower body and can help maintain your strength and fitness level. Remember to focus on proper form and technique to prevent any potential muscle imbalances or strain.
Remember, always consult with a physical therapist or healthcare professional before starting any new workout regimen, especially if you have a torn rotator cuff. They can provide personalized guidance based on your specific injury and recovery progress.
Conclusion
Despite a torn rotator cuff, it is possible to maintain an active lifestyle and continue working out. However, it is crucial to listen to your body and make necessary modifications to exercises to avoid exacerbating the injury.
During the recovery phase, focus on exercises that do not put excessive strain on the shoulder joint. This may involve reducing the weight, decreasing the range of motion, or adjusting the exercise technique. For example, if you experience pain while performing overhead presses, you can switch to seated or incline presses, which reduce the stress on the shoulder.
Consulting with a physical therapist or healthcare professional is key to developing a personalized exercise program that suits your specific injury and recovery progress. These professionals can provide expert guidance, recommend modifications, and suggest alternative exercises that target the same muscle groups without risking further damage.
Remember, your health and healing process should always take priority. With proper rest, therapy, and exercise modifications, you can continue staying active and working towards your fitness goals, even with a torn rotator cuff. Take the necessary precautions, gradually increase the intensity as you heal, and enjoy a fulfilling and active lifestyle.
FAQ
Can I still workout if I have a torn rotator cuff?
Yes, it may still be possible to continue working out with a torn rotator cuff, depending on the severity of the injury and your ability to tolerate pain. Rest, medication, and physical therapy can help manage pain and rebuild range of motion and strength.
What exercises can I do to maintain range of motion with a torn rotator cuff?
To improve flexibility in the shoulder joint, you can perform stretches such as the over-your-head stretch, up-the-back stretch, and bent-arm stretch. These stretches should be done regularly to maintain shoulder mobility and prepare for strengthening exercises.
What exercises can I do to strengthen the shoulder joint with a torn rotator cuff?
To support the torn rotator cuff, you can incorporate exercises like standing shoulder row, V arm raise, and wing flap. These exercises should be done cautiously and gradually increased in intensity to avoid further injury.
Can I still do weightlifting exercises with a torn rotator cuff?
While it may still be possible to perform weightlifting exercises, certain movements that strain the shoulder should be avoided. Movements such as deadlifts, shrugs, and barbell squats can put stress on the rotator cuff. It is recommended to focus on leg exercises and give the shoulders a break while recovering from a torn rotator cuff.
How can I continue living an active lifestyle with a torn rotator cuff?
With proper rest, therapy, and modifications, it is possible to remain active with a torn rotator cuff. It is important to listen to your body, avoid movements that cause pain, and gradually increase intensity as you heal. Consult with a physical therapist or healthcare professional for personalized guidance based on your specific injury and recovery progress.
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