Prevention of Rotator Cuff Tendinitis

The rotator cuffs are small groups of tendons and muscles in the shoulder that help it rotate the upper arm. Tendinitis, a painful inflammation of the tendons, can occur in the rotators cuffs if the shoulders are strained beyond their normal range of motion or forced to bear too much weight or repetitive stress. Tendinitis in the rotator cuffs can often be overcome with physical therapy and proper shoulder care.

  1. Tendinitis Care

    • Treat your tendinitis pain before using preventative physical therapy activities to strengthen the shoulders. Since tendinitis is caused by inflammation, taking steps to reduce inflammation--such as applying ice and compression bandages to reduce blood flow and using anti-inflammatory medication--helps alleviate it. After a flare up of tendinitis pain, rest the affected shoulder and avoid any activity that uses the joint. In some cases, the joint may be painful even when it is not being moved, but pain is likely to increase if you lift the arm. Using a sling to immobilize the shoulder can help prevent accidental use. When tendinitis pain dissipates, you can begin physical therapy, but be careful not to engage in activity too fast and do not continue any activity that causes pain.

    Physical Therapy

    • The best way to prevent rotator cuff tendinitis is to strengthen the shoulders and rotator cuff muscles, which will stabilize the joint and make it more able to handle strain without becoming irritated. Exercise the rotator cuff by placing the forearm across the belly and rotating at the upper arm until the forearm is pointing straight ahead. Grasping a resistance band or cable machine handle while performing this action intensified the effect. Strengthen the supporting muscles of the shoulders with a few basic lifts using a pair of dumbbells. With the dumbbells at your sides while standing, lift them out to your sides making a cross with your arms and body, then alternate lifting them straight outward and straight back. Do about 12 to 15 repetitions of each lift starting with 2 1/2 to 5 pounds; you can work your way up in weight as your shoulder stability improves.

    Limiting Stress

    • Since tendinitis is caused by stress to the affected muscle and tendon, limiting stress will limit the chances of tendinitis. If you know a certain activity, such as playing tennis or throwing balls, causes tendinitis pain to flare up in your rotator cuff, avoid the activities or reduce the amount of time that you spend doing them. After you have increased your shoulder stability you may be able to resume some level of activity without pain. Be wary of increasing activity levels quickly; a gradual increase of activity duration and intensity will help prevent tendinitis pain.