Can you talk about how to carry out proper rehabilitation training after rotator cuff injury?

How to do the correct ** training after a rotator cuff injury, can you talk about it?

Hello everyone, rotator cuff injury is a relatively common disease, that is, rotator cuff injury is easy to be misdiagnosed as frozen shoulder, so when there is no pain and weakness, it is necessary to conduct an examination, determine, diagnose the condition, and make a reasonable **. If you have a rotator cuff injury and are still doing these stretches, then you are wrong. Today I'm going to show you how.

First, rotator cuff injury is different from frozen shoulder, rotator cuff injury is more of a passive exercise that needs to be nourished and properly maintained. When we suffer from acute injury, we must avoid strong stretching to avoid increasing discomfort and pain for the injury. Usually the most obvious feature of the injury is when we lift our shoulders or bend our elbows backwards to touch the back, we feel weak or strong pain, for rotator cuff injuries we need to carry out passive exercises, passive movements are to prevent our shoulder joints from adhesions, usually passive exercises include shoulder joint forward flexion, abduction, internal rotation, external rotation, extension of these directions of passive exercises through moderate exercises can help relieve the pain caused by rotator cuff injury, if the pain is more obvious, Topical plasters can also be used to relieve pain.

Second, passive ** can help patients born with muscle rotator cuff injury, in the recuperation must be carried out passive exercises, but do not actively stretch, these two will bring different consequences to the rotator cuff, then in daily life, as far as possible to avoid explosive output, especially to pay attention to the protection of the shoulder joint, twisting, but also try to carry out a little bit of small amounts, and at the same time to avoid excessive exercise, long-term weight bearing, then in the physical exercise, Pay attention to the posture and technique of exerting force, and protect your shoulder joint. Okay, that's all for this article, and we'll see you next time.

-6 weeks: The shoulder joint is in the functional recovery period, at this time, it is mainly passive activity, and it is generally necessary to wear an abduction brace to maintain the abduction of the shoulder joint, so that the rotator cuff tension is reduced and growth and healing are carried out. In this process, passive exercise is mainly adopted, and the pendulum exercise can be done, and the unaffected side is supported by the unaffected hand to carry out the pendulum movement, so that it can carry out abduction, external rotation, and internal rotation activities, and improve the condition of shoulder joint adhesion.

But in this process, we must pay attention to the range of motion should not be too large, mainly not to cause shoulder joint pain -12 weeks: At this time, under the guidance of the doctor, you can carry out moderately active functional exercises, in the process of functional exercises, you must pay attention to step by step, avoid excessive force, avoid strenuous exercise, and prevent shoulder joint trauma -24 weeks: Carry out shoulder joint muscle strength exercises, you can do confrontation exercises to improve shoulder joint muscle strength.

Because of long-term activity limitations, muscle atrophy may occur and recovery is required through exercise. At this time, the functional exercise is mainly based on the recovery of muscle strength, and you can do simple confrontation exercises to achieve the state of daily life. However, in this process, it is necessary to pay attention to protecting the shoulder joint, avoid doing actions that exceed the range of motion of the shoulder joint, and avoid causing new rotator cuff injuries.

At the beginning of the phase, you should apply ice to your shoulders, then you can move your joints a bit, and then you can do some more intense movements.

You can use an ice pack to apply ice to your shoulders, and then you can do some exercises to move your joints.

Shoulder injuries are conditions such as strain, sprain, and inflammation of soft tissues such as ligaments and tendons. The shoulder joint is the main center of activity of the developed muscles of the upper body and upper limbs. Therefore, insufficient preparation, inaccurate movements, excessive range of motion, overtraining, overexertion, etc. can easily lead to shoulder soft tissue injury, so the necessary ** training is very helpful for the recovery of shoulder injury patients.

Shoulder injuries are common injuries in everyday sports. It should be taken seriously and in a timely manner so as not to affect daily life. Therefore, if there is insufficient preparation before and after exercise, inaccurate movements, too large range of motion, excessive exercise, and excessive force, it is easy to cause shoulder soft tissue injury.

Then there are several ways to exercise for shoulder injuries.

1. Rest. This includes active breaks. Active rest does not refer to weight exercises such as bench presses and sit-ups, but a "stretching exercise", in which the fingers against the wall are naturally separated, climb up the wall, and reach the highest point.

Do this a dozen times. Do it alternately with one hand or both hands at the same time. Practice has proven to be a simple and effective recovery method.

2. Ice**. Massage the injured area 4-6 times a day with tightly wrapped ice cubes, 20-30 minutes each time, it can reduce fever, analgesia, and swelling well, and be careful not to get too low when using ice cubes, it usually works within a week.

3. Massage gently. Regular manual massage by masseur or massager massage on the damaged parts can relax the muscles and invigorate the blood, reduce swelling, eliminate adhesions and calcium stasis, relieve muscle spasm and stiffness, and improve microcirculation.

4. During the first period, you should avoid engaging in work with greater strain on the shoulder and neck, avoid secondary strain on the shoulder joint, aggravate the condition, and exercise the whole body for 6-7 minutes in daily exercise, such as running, holding with bare hands, and carry out specific exercises to make muscles, ligaments and other tissues reach a certain "heat" to make the movement of the joints flexible. However, it should be noted that stretching exercises should not be used as a preparatory activity, they should be used in conjunction with other activities, or after preparation, to achieve the purpose, and the shoulder movement is too large and too stiff, which can also injure the tissues around the shoulder joint.

For patients with shoulder injuries, timely is the key, but postoperative is also very important, as long as the above recovery actions can be completed well, the patient's quality of life will definitely be guaranteed in the future, and it should also be emphasized that the content of the exercise is different for patients in different periods, and they should often go to the hospital to receive guidance from doctors for better recovery.

Shoulder injuries can easily cause pain, and patients should be encouraged to perform upper limb abduction, lifting, internal rotation, external rotation, forward bending, backward extension, circumference and other movements, or finger climbing on the wall, hand pulling trolley and other actions to carry out shoulder joint exercises.

The method of finger climbing wall exercise is mainly to have the patient stand on his side, close to the wall, draw a height mark on the wall, use his fingers to approach the wall, and gradually move upward. Through the abduction and lifting of the shoulder joint, you can do it 2-3 times a day for 5-6 minutes each time, and the intensity of the activity can be gradually increased to the extent that the patient can tolerate it.

The exercise method of the hand-pulled pulley is to use a pulley lanyard, and the patient uses the upper limb of the healthy side to drive the upper limb of the affected side to help the shoulder joint of the affected side to carry out the exercise activities. When exercising, you must pay attention to discretion, step by step, and perseverance, in order to get good results.

1. Run.

Running 2,000-5,000 meters every day can greatly improve the body's cardiopulmonary function tolerance. At the same time, it can exercise the muscle groups of the whole body, which is the basis for quickly training the bodybuilding muscles.

2. Standing long jump.

Standing long jump day is divided into 3 groups in the morning, noon and evening. Doing 25-50 pieces per group is the fastest way to train the leg muscles and lengthen the muscles of the whole body.

3. Push-ups.

Push-ups are suitable for friends who have a certain strength base, and each time you do it, you should try to straighten your body as much as possible. In particular, the legs and waist should not be bent, do at least 1 set of 20-50 pieces per day. It's a great way to build muscle and strength in your arms.

4. Sit-ups.

Sit-ups are one of the common ways to train your abs and don't take up space. It is also very suitable for doing at home, and it is recommended to do more than 30 sit-ups at a time.

5. Dumbbells. Friends who want to exercise their biceps can try dumbbells, which are lifted by the arm. Strengthen local muscles, at least 50 at a time. in order to effectively strengthen the shape of the muscles.

6. Swimming. If you know how to swim, you might as well try to swim a few laps of the indoor pool every day. Swimming is more effective and faster than running to build muscles, and the muscles will be more slender and beautiful.

Share your experience of rotator cuff injury with everyone!

1.Guard**.

The injured tendon should be well-rested and the unaffected shoulder muscles should be strengthened. Patients should avoid pushing and instead stretching. Topical medications such as plasters may be used topically**. Oral nonsteroidal anti-inflammatory analgesics may be used for severe pain.

2.Surgery**.

If the injury is severe, the rotator cuff is completely torn, or the effect is not good after 3 to 6 months, surgery is required.

With the development of arthroscopic technology, most of the surgeries for rotator cuff injuries are now minimally invasive under arthroscopy, and the results are better. For patients with large tears or poor conditions, small incision opening surgery may be used to repair the injured rotator cuff.