Rotator cuff injury prevention and treatment

Rotator cuff injuries are conditions of damage to the muscles and tendons which support the shoulder joint. These types of injuries are frequent in basketball settings through a combination of repetitive overhead kinematics, rapid ballistic arm trajectories, and impact with other players. Symptoms commonly manifest as shoulder pain, weakness and decreased range of motion, which can sideline athletes for prolonged times.

Prevention guide

Strengthening Shoulder Muscles

Improvement of shoulder muscle strength, especially of the rotator cuff and scapular rotators, is important for maintaining shoulder stability and for preventing injury.

External Rotation with Resistance Band

1. Secure a resistance band to a fixed object at elbow level.

2. Stand on the side of the band with the hand on which the exercise is performed.

3. Maintain 90 degrees elbow flexion with elbow in close contact to body.

4. Slowly rotate your forearm away from your body, keeping your elbow in place.

5. Return to the starting position.

6. Perform 2-3 sets of 10-12 repetitions per arm.

   

   (liftmanual.com 2024)

Scapular Retraction

1. Stand upright with arms at your sides.

2. Gently squeeze your shoulder blades together, pulling them down and back.

3. Hold for 5 seconds, then relax.

4. Repeat 10 times.

   

   (healthpages.org 2024)

   
   
   
   

Flexibility Training

Keeping the shoulder muscles and tendons flexible decreases strain on the rotator cuff, which helps expedite healing and minimizes risk of injury.

Cross-Body Shoulder Stretch

1. Stand upright.

2. Bring one arm across your body at chest level.

3. Gently pull the arm toward your chest with the opposite hand.

4. Hold for 15-30 seconds.

5. Repeat 2-3 times per arm.

   

   (kynetichealth.com 2024)

Sleeper Stretch

1. Lie on the side with the affected shoulder below you, arm flexed at 90 degrees, forearm on top of it.

2. Gently press on the forearm of the affected limb toward the floor with the opposite hand.

3. Hold for 15-30 seconds.

4. Repeat 2-3 times.

   

   (arrowptseattle.com 2024)

Treatment Guide

Acute Stage:

PEACE Protocol

Protect: Refrain from doing activities that exacerbate pain after the initial first few days post-injury to avoid exacerbating pain.

Elevate: Keep the injured shoulder elevated to help reduce swelling.

Avoid Anti-inflammatories: At the beginning stage, do not induce anti-inflammatory medication, inflammation is a physiological process in the healing process.

Compress: Apply a compression bandage to manage swelling.

Educate: Learn about your injury and the recovery process to set realistic expectations.

Medical Evaluation

Obtain medical help if yours is sharp pain, considerable weakness, and loss of the shoulder movement, as it could be a severe lesion, which should be gone through a professional examination.

Understanding Severity of Rotator Cuff Injuries

Grade I (Mild Strain): Which is characterized by a minimal stretching or minor shearing of rotator cuff tendons. Symptoms include mild pain and minimal weakness. Recovery usually occurs in a few weeks with adequate rest and rehabilitation.

Grade II (Moderate Tear): Involves a partial tear of the rotator cuff tendons. Symptoms consist of moderate pain, weakness, and loss of shoulder movement to certain extent or not. Recovery can be several weeks to several months, and often requires physical therapy.

Grade III (Severe Tear): Complete rupture of one or more rotator cuff tendons. Symptoms include severe pain, significant weakness, and loss of function. Recovery may take from 3-12 months and surgery is usually required.

Subacute Stage:

Rehabilitation Exercises

At the subacute level, give attention to regaining motion range, gaining muscle strength, and regaining stability of the shoulder.

Pendulum Exercise

1. Stand beside a table, placing the hand of your uninjured arm on the table for support.

2. Lean slightly forward so that the injured arm droops down.

3. Gently rotate the injured arm in small circles, then widening the circle as pain permits.

4. Perform for 1-2 minutes, once or twice daily.

   

   (saintlukeskc.org 2024)

   
   

Isometric Shoulder External Rotation

1. Stand with your injured side next to a wall.

2. Bend your elbow to 90 degrees while keeping it close to your body and the back of your hand in contact with the wall.

3. Softly push the back of your hand against the wall with your arm still, activating the muscles of the shoulder.

4. Hold for 5 seconds, then relax.

5. Repeat 10 times, 2-3 times daily.

   

   (aurorahealthcare.org 2024)