Rotator Cuff | Ask the Athletic Trainer
Each week, our Athletic Training team is addressing a common ailment and a series of exercises and stretches you can do to help alleviate symptoms.
The rotator cuff is a group of muscles and tendons that surround the shoulder joint. The rotator cuff works to keep your upper arm within the shallow socket of the shoulder. A rotator cuff injury can be characterized as a dull ache in the shoulder that worsens when using the arm away from the body.
Rotator Cuff injuries are common in individuals who participate in activates with a lot of overhead motion. Some other characteristics of rotator cuff injuries are deep pain and popping or snapping in the shoulder.
Symptoms of a rotator cuff injury can include:
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- Dull ache in the shoulder
- Deep pain in the shoulder
- Popping or snapping in the shoulder
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If you are experiencing any numbness or tingling, seek out an orthopedic doctor to rule out any possible cervical pathologies or other neuropathies.
Here are some stretches and exercise that can help alleviate some of these symptoms. Work on these four exercise series to help alleviate these symptoms. “Exercises should be done 5-7 times a week for optimal relief,” says Daniel Gilfeather. “Start with Phase 1 and move on to the next phase when the listed outcome is achieved.
Phase 1
Begin here and aim to exercise 5-7x weekly. Follow the guidelines in the program to progress to Phase 2.
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Phase 2
Work on this set of exercises until no pain is experienced with walking or other daily activities. Follow the guidelines in the program to progress to Phase 3.
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Phase 3
Work on this set of exercises until you are able to jog for at least 30 minutes without pain. Follow the guidelines in the program to progress to Phase 4.
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Phase 4
Work on these exercises as listed in the program. Continue this regimen as maintenance even as you progress back into your normal daily workout routine for optimal results.
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Athletic Training at FSU Campus Recreation is comprised of a team of graduate assistants and professional staff who collaborate with physicians to provide injury prevention, education, evaluation, rehabilitative services, and emergency care to the participants of Campus Rec.
Our staff provides onsite athletic training coverage for select intramural games, sport club practices, and club matches and events. Students who are injured while participating in Campus Recreation-sponsored activity are eligible and encouraged to schedule an appointment with the Athletic Training team. Our athletic trainers emphasize patient-centered care and are there to optimize your experience with Campus Recreation.
