If you’ve had rotator cuff surgery, you’re probably eager to finally be able to get back to your pre-injury level of activity. The good news: With the right attitude and dedication to the recovery process, you can get back to the sport you love and reduce your risk of future rotator cuff injuries, too.
Mid-Jersey Orthopaedics is a leading provider of rotator cuff treatment, including state-of-the-art surgery designed to reduce tissue damage and speed healing. In this post, our team offers five important tips that can help you get the most from your recovery and help you return to your favorite activities as quickly as possible.
Once your shoulder starts to feel better, it can be really tempting to start your sport again, even though you haven’t been medically cleared. But pushing forward too quickly can reinjure your rotator cuff, leading to more pain, more disability, and a longer recovery process.
Remember: Your therapy plan is designed to help you return to your sport on your own, personal timeline, depending on your injury, your healing responses, and other individual factors. Follow your plan’s guidelines closely, and if you have concerns or questions about your plan or your recovery timeline, don’t hesitate to ask.
Warming up before play is important, whether or not you have an injury. In fact, a proper warmup routine can actually help prevent injuries in the future.
Warming up ahead of play or practice prepares your muscles for the extra demands about to be placed on them, reducing the risk of strain and pain. Generally, you should devote about 10 minutes before play to warm up your muscles and ensure they receive an influx of oxygen and nutrients.
Most sports rely on specific muscles or groups of muscles, so it’s natural to focus on those muscles when you’re exercising or warming up. However, focusing solely on one set of muscles can lead to imbalances in strength and flexibility, thereby increasing the likelihood that your rotator cuff will be strained in the future.
A better idea: Make sure your routine includes a variety of exercises designed to strengthen your arms, legs, and your all-important core muscles. Not only can this approach prevent future injuries, but it just might improve your sports performance, too.
“No pain, no gain” and “Play through the pain” may sound tough and strong, but they’re not good advice when it comes to preventing injuries. While some muscle soreness isn’t uncommon following strenuous activity, outright pain is never normal, and in fact, it’s usually a sign that something’s wrong.
Ignoring pain or other unusual symptoms, like swelling or muscle weakness, can definitely increase your risk of injury. If you notice any unusual symptoms in or around your shoulder, it’s time to step back, rest, and call the office so we can determine if you need to be evaluated.
Finally, plan on returning to your sport gradually rather than jumping in at full momentum. Pay attention to how your body responds, particularly in response to movements made during your activity. For instance, if you play tennis, pay close attention to the way your shoulders, arms, and upper back feel through every step of your swing.
A gradual return to activity helps your body adjust to the demands of your sport without overtaxing or straining it. As your strength, endurance, and confidence return, you can slowly ramp up activity to your pre-injury level. And of course, don’t return to your sport until you’re medically cleared to do so.
Remember: Returning to sports after any type of injury is a journey, not a race. With the right recovery plan in place, you can give your body the time and support it needs to heal, so you can return to your sport and reduce your risk of future injuries, too.
To learn more about rotator cuff injuries and how we can help you heal and recover, request an appointment online or over the phone with the team at Mid-Jersey Orthopaedics today.
