rotator cuff pain lifting arm, best stretching exercise?

kuhdlie

Rookie
i've got the nagging rotator cuff soreness/sometimes sharp pain when I lift my arms above the shoulder, think from serving too hard all the time.

anyone know the specific stretching exercise to help with this?

i've been doing the arm over the shoulder, arm to the side and arm around the back stretching. not sure which one is specifically good for the my situation.
 

Jaewonnie

Professional
I had the exact same problem. Apparently the rotator cuff was stretched out a bit. Just be careful. I got laser therapy (which I dont think had much affect on the injury) and it healed back to normal after a week or two.

You're talking about that sharp, piercing pain, am I correct?
 

kuhdlie

Rookie
I had the exact same problem. Apparently the rotator cuff was stretched out a bit. Just be careful. I got laser therapy (which I dont think had much affect on the injury) and it healed back to normal after a week or two.

You're talking about that sharp, piercing pain, am I correct?

it's only sharp pain on rare occasions, most times it's dull pain lifting arm
 

OrangeOne

Legend
You only get one rotator cuff per arm, for life. The shoulder is a very very complex joint. If you have an injury, go to a physio, preferably a sports phsyio.

Taking the advice of anyone willing to net-diagnose you is very, very brave, which is somewhat akin to stupid.
 
The advice to see take some time off and see a sports medicine orthopod (or in some countries/areas a physio) is a good one, as indeed your shoulder is complex and you don't want to risk worsening a structural injury.

If you are indeed free of serious injury, the best single workout for your shoulder arm and wrist may be the "thrower's ten": www.asmi.org/SportsMed/media/thrower10.swf

The following information from Sports Fitness Advisor may also be of use to you: http://www.sport-fitness-advisor.com/rotator-cuff-exercises.html
 

kuhdlie

Rookie
You only get one rotator cuff per arm, for life. The shoulder is a very very complex joint. If you have an injury, go to a physio, preferably a sports phsyio.

Taking the advice of anyone willing to net-diagnose you is very, very brave, which is somewhat akin to stupid.

this is very common problem for all over head motion sports, i'm sure more people on here have the same issue than generic physio who may not necessarily have same experience dealing with this.
 

OrangeOne

Legend
this is very common problem for all over head motion sports, i'm sure more people on here have the same issue than generic physio who may not necessarily have same experience dealing with this.

a. You'll note i said 'preferably a sports physio'. I said this for a reason, which actually isn't that they will likely know more (although they might), it's just that they will more understand your goals of wanting to be very active again ASAP.

b. Yes, shoulder injuries are common in 'overhead motion sports'. What I find bizarre is that you actually seem to think you're more likely to get good advice from people on here that a physiotherapist. What I find even more bizarre is that you think someone who has studied physiology for 3-4+ years, and then worked in the industry for a period of time, would somehow potentially not have infinitely more experience and knowledge in regards to diagnosis (working out the ACTUAL problem, not having a guess) and then treatment (prescribing a series of exercises and behaviours, and re-assessing and modifying this regime over the recovery period).

Treatment is pointless if the diagnosis is incorrect. Diagnosis without knowing you, asking the right questions and testing your shoulder with specific movements.... very, very difficult.

I've had rotator cuff issues, and I've done both recovery exercises, preventative exercises and weights....all to fix and prevent this injury. But I can't guess your pain, your problem, or your shoulder, so I'm not about to try. All I can say is be wary of those who claim they can.
 

EP1998

Semi-Pro
this is very common problem for all over head motion sports, i'm sure more people on here have the same issue than generic physio who may not necessarily have same experience dealing with this.

yes it is a common problem but that is all the more reason to consult an expert. the problem with rotator cuff injuries is that they are difficult to pinpoint. where you have pain is not always where the problem is located. in general you should do a shoulder program and go to a therapist for myotherapy or active release. the other thing you should do is have an expert look at your service motion and your forehand contact point and finish. rehab wont help you if your motion is causing the problem.
 
Top