The rotator cuff is an important group of muscles that help move and stabilize your shoulder during any activity moving your arm from swingling a golf club, to lifting weights, to opening a door. They are prone to degenerative changes over time and are susceptible to injury in throwing or contact sports.
A lot of times rotator cuff tears can be treated conservatively, but in the case that surgery is needed, we know how to get you through the steps to get you back. We consider many different factors to influence your rehab, from size / thickness of the tear, the quality of the soft tissue which is determined by the surgeon during surgery, and the activity you want to get back to doing. We work closely with your surgeon to come up with the plan that fits best for you to ensure the best chance of success!
In general, in the early phases rehab is mostly passive to improve range of motion, decrease pain, and decrease any muscle guarding. The above factors we discussed will dictate how long the early passive phase lasts before starting light strengthening so the repair site isn’t stressed beyond what it can tolerate. Light strengthening is progressed to more functional or sport specific strengthening once healing timelines have been met, there are no movement impairments, and objective strength measures are satisfactory. Whether that is being able to lift a box overhead, or start throwing a baseball or lifting weights again, we take everything into consideration to develop a plan that will work best for you!
Experiencing knee pain while running? Often anterior knee pain can be the result of poor engagement of your quads. Shown is a great simple exercise to wake up those sleepy quads. Notice she is showing full extension of the knee with a band placed at the back of the knee for resistance. Performing this exercise on a single leg for balance is a good way to increase difficulty and to challenge the body (and brain!)
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Glutes fell asleep on you? Well it’s time to wake them up with these drills! 💥💥
Banded Bridges w/ External Rotation
Place a resistance band above the knees. Lay down on the floor and bring your feet about a foot away from your glutes. Begin by driving through the feet and bridging up. At the top of the bridge, open up your knees and then slowly close to get an extra burn in those glutes. Lower and repeat for 3 sets by 10 reps.
Lay on your side. Place a resistance band above your knees. Stack your legs and make sure your feet and hips stay together. Open at your knees (like a clam) about 8-12 inches and then slowly close. Repeat for 10 reps, then do the other side.