Physical Therapy In Riviera Beach, MD

The rotator cuff is a group of four tendons and muscles surrounding the shoulder joint, enabling a wide range of motion and flexibility. However, this structure is susceptible to injuries that can be painful and debilitating, affecting one’s ability to perform everyday tasks. For residents of Riviera Beach, MD, struggling with rotator cuff injuries, 4 Oaks Physical Therapy in Pasadena is here to help.

What Causes Rotator Cuff Injuries?

Rotator cuff injuries can stem from a variety of factors, including:

• Overuse: Repetitive overhead motions, common in sports like tennis, baseball, or swimming, can lead to overuse injuries. Occupations that require constant arm movement, such as painting or construction, also pose a risk.
• Trauma: Sudden injuries, such as falls or direct blows to the shoulder, can tear rotator cuff tendons.
• Age-Related Wear and Tear: As we age, our tendons tend to degenerate and become less flexible, making them more vulnerable to injury.
• Poor Posture: Incorrect posture can contribute to rotator cuff problems over time, leading to discomfort and pain.
• Muscle Imbalances: An imbalance between the muscles surrounding the shoulder joint can increase the risk of injury.

What are the Symptoms?

The symptoms of rotator cuff injuries can vary in intensity, but generally include:

• Pain: Pain in the shoulder or upper arm is a common symptom. The pain may be dull and aching or sharp and intense.
• Weakness: Individuals with rotator cuff injuries often experience weakness in the affected arm, making tasks like lifting or reaching difficult.
• Limited Range of Motion: Reduced mobility and difficulty performing overhead or reaching movements are typical.
• Cracking or Popping Sensation: Some people may hear or feel a cracking or popping sensation when moving their shoulder.
• Pain at Night: Discomfort or pain at night, especially when lying on the affected shoulder, is a typical symptom.

5 At-Home Exercises

While guidance from your physical therapist is crucial for effective recovery, here are some at-home exercises that can complement your rehabilitation:

1. Pendulum Exercise: Stand next to a table and lean forward, supporting your non-injured arm on the table. Let your injured arm dangle freely. Gently sway it back and forth, side to side, and in small circles to improve mobility.
2. Isometric Shoulder Exercises: While seated, press your palm against a wall or door frame without moving your arm. Hold for a few seconds and release. Repeat several times.
3. Wall Walks: Stand with your fingertips on a wall, about waist-high. Gradually walk your fingers up the wall as far as you can comfortably reach, then walk them back down.
4. Resisted External Rotation: Use a resistance band or a towel to perform external rotation exercises. Hold one end of the band or towel with your hand and the other end with the non-injured hand. Gently pull the band or towel, opening up your injured arm, and then slowly release.
5. Scapular Squeezes: Sit or stand with your arms by your sides. Squeeze your shoulder blades together, hold for a few seconds, then relax.

Remember to consult with your physical therapist before starting any at-home exercises, as they can guide you in the most appropriate exercises for your specific condition.

Start Your Rehabilitation Journey at 4 Oaks

Rotator cuff injuries can be painful and disruptive, but with the right approach to rehabilitation, many individuals can regain their strength, flexibility, and mobility. Physical therapy is a cornerstone of effective treatment, addressing pain management, range of motion, strength, and function. Near Riviera Beach, MD, the 4 Oaks Physical Therapy in Pasadena is here to help guide you on improving shoulder health and mobility. Schedule an appointment online or call 410-360-1300.