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The rotator cuff is a group of four tendons and muscles – supraspinatus, infraspinatus, teres minor and subscapularis. These muscles not only provide power to the shoulder, but also stabilize the shoulder joint, keeping the head of the humerus (upper arm bone) in place against the shoulder blade. Rotator cuff injury is a tear that occurs to one or more of these four tendons or muscles.

What are the Causes and Symptoms of Rotator Cuff Injuries?

The two main causes of a rotator cuff injury are acute tears, caused by trauma such as a fall, and chronic tears which are caused by degeneration of the tendon over time. Acute tears are more noticeable because they result in immediate pain and you may experience a snapping sensation or weakness of the arm. You may have developed a chronic tear if you notice some or all of these symptoms: pain while working, lifting, or reaching over your head, pain when sleeping on the affected shoulder, or a weakness in your arm. Both chronic and acute tears can worsen if not treated properly.

How do I Prevent a Rotator Cuff Injury?

One of the best ways to avoid rotator cuff injury is through adequate conditioning before putting strain on your shoulders with vigorous activities of any kind. Warming up is an essential routine before participating in any sporting activity. Stretching and strengthening exercises are very important when it comes to prevention of a rotator cuff injury.

Stretching and Strengthening Exercises

To help avoid injury to your shoulder muscles, try the following exercises. While conducting these exercises, take care to proceed gently and slowly.

* Stand upright, clasp your hands behind your back, and then keep your arms straight while you slowly lift them upwards until you feel resistance. Hold this position for 15 to 20 seconds and repeat it 3 to 4 times.

* Stand with your arm out in front of you with your forearm pointing upwards at right angle (90°). Place a stick or pole in your hand and let it fall behind your elbow. Pull the bottom of the stick forward with your other hand. Hold this stretch for 15 to 20 seconds, and then repeat it 3 to 4 times.

* Lie on your stomach on a table, keeping your left arm at shoulder level with your elbow bent at right angle, slowly raise your left hand to level with your shoulder. Lower your hand slowly and repeat it with your right arm.

* Lie on your right side with a rolled-up towel under your right armpit and stretch your right arm above your head. Your left arm should be at your side with your elbow bent at 90°. Roll your left shoulder out while raising the left forearm to level with your shoulder and then lower the arm slowly (like the backhand swing in tennis)

* Lie on your right side and keep your left arm along the upper side of your body with the right elbow bent at right angle. Let the right forearm rest on the table. Roll your right shoulder in while raising your right forearm up to your chest and then lower it slowly (like the forehand swing in tennis)

* Stand upright and move your right arm halfway between the front and the side of your body, thumb down. Raise your right arm to 45° angle. (the way you empty a can). Make sure not to lift beyond the point of discomfort or pain. Slowly lower your right arm and repeat the exercise with the left arm.

Lateral epicondylitis, commonly known as tennis elbow, is a painful condition where the outer part of the elbow becomes sore and tender due to repetitive motions that put a strain on the elbow. Tennis elbow is one of the most common repetitive stress injuries.

Common Causes of Tennis Elbow

While commonly referred to as tennis elbow, only 5% of the people afflicted with this injury are actually tennis players. In fact, the majority of people who suffer from tennis elbow are not athletes.

This condition can happen to anyone who uses their wrist repetitively. Some common activities known to cause tennis elbow are: typing, using a hammer or screwdriver, painting, as well as many activities performed by a plumber or gardener. The repetitive wrist movement causes degeneration in tendons that attach the forearm muscles to the arm bone.

Symptoms of Tennis Elbow

Symptoms and the intensity of pain may vary. People suffering from tennis elbow often have tenderness in the elbow and the back of the forearm, which worsens with repeated use of the elbow especially during twisting movements. Common symptoms of tennis elbow include:

• Pain while lifting or bending the arm

• Pain caused while twisting the forearm

• Pain when gripping small objects like pen especially while holding the pen and writing.

• Inability or difficulty in extending the forearm completely

• Persistent pain on the outside of the upper forearm just below the bend of the elbow and on certain occasions, radiating down towards the wrist.

My Elbow Hurts. Should I See a Doctor?

Tennis elbow most commonly affects people between the ages of 30 to 50. People may often attribute the pain to growing older and hope that by ignoring it, the pain will go away. However, if left untreated, tennis elbow can progress into a debilitating injury that could eventually require surgery.

Another common misconception about tennis elbow is that taking anti-inflammatory medications or using topical creams can cure tennis elbow. These methods only cover the pain, and rarely solve the underlying problem. Anti-inflammatory medication may still be used to help manage the pain, but it’s best to seek medical attention and get a plan of action first. If you find yourself experiencing the symptoms described above, it’s best to talk to a physician to receive a proper diagnosis and course of treatment.

What is the Treatment for Tennis Elbow?

Doctors can prescribe many different treatment options, ranging from modalities such as braces or physical therapy, all the way up to surgery or changing jobs to avoid the repetitive motion. Your doctor will most likely start with conservative measures, such as resting the affected arm, icing the elbow, or giving you a brace. They may also instruct you to take anti-inflammatory medication to reduce the swelling and manage pain. If these options do not resolve your tennis elbow, your doctor may recommend surgery, however surgery is only necessary in about 5% of cases. If you follow your doctors suggestions and refrain from straining the tendons even further, your tennis elbow should go away within a few weeks, but could last several months.