Age

One factor that may influence your decision is age. If you are over the age of 60, you may be less likely to have a successful surgery. This is because the tendons and muscles around the rotator cuff may have become weak due to age.

Activity Level

Another thing to consider is your activity level. If you lead a sedentary lifestyle, you may be able to get by without surgery. However, if you are active and participate in sports or other activities that require use of your arms, you may be more likely to need surgery.

Type of Tear

There are two main types of rotator cuff tears: partial and full-thickness. Partial tears are less serious and may not require surgery. Full-thickness tears, on the other hand, are more severe and often require surgery to repair.

Size of Tear

The size of the rotator cuff tear may also influence your decision to have surgery. Smaller tears may be able to heal on their own, while larger tears may require surgery.

Your doctor will also take into consideration your overall health and any other factors that may influence your ability to have a successful surgery.

The decision to have rotator cuff surgery is a personal one and should be made after careful consideration of all the facts. If you are still undecided, speak with your doctor about other options that may be available to you.

You can choose not to have rotator cuff surgery if the following treatments work:

• Anti-inflammatory medication
• Physical therapy

The post When not to have rotator cuff surgery appeared first on Siphox Health.

Driving with one arm is dangerous as you do not have full control of the car. Additionally, you may have to react quickly to conditions on the road which could put immediate and destructive strain on your vulnerable shoulder.

The post How long after rotator cuff surgery can you drive? appeared first on Siphox Health.

 This blog will provide information about subscapularis tendon tears – what they are, how they are caused, and how to treat them – as well as ways to prevent them from occurring.

What is a subscapularis tendon tear and what causes it

A subscapularis tendon tear is a tear of the subscapularis tendon. This tendon attaches the subscapularis muscle to the upper arm bone (humerus). It helps to rotate the arm inward and stabilize the shoulder joint. A tear of the subscapularis tendon can cause pain and difficulty rotating the arm.

There are two types of subscapularis tendon tears:

Partial Tear

A partial tear is a small tear that does not completely sever the tendon. These tears are often the result of overuse or repetitive motions.

Complete tear

A complete tear severs the tendon completely. These tears are often the result of a single, traumatic event.

Symptoms of subscapularis tendon tear

The most common symptom of a subscapularis tendon tear is pain. This pain is often located near the shoulder joint and may radiate down the arm. Other symptoms include:

– Weakness in the shoulder

– Difficulty moving the arm

– Tenderness when touching the shoulder

– Swelling in the shoulder

– Bruising in the shoulder

How to prevent subscapularis tendon tears

There are several things you can do to help prevent subscapularis tendon tears:

– Make sure you warm up properly before any physical activity. This will help to loosen the muscles and prepare them for exercise.

– Stretch the muscles around the shoulder joint regularly. This will help keep them flexible and less likely to tear.

How to treat subscapularis tendon tears

If you have a subscapularis tendon tear, there are several things you can do to help treat it:

– Rest the shoulder joint as much as possible. This will allow the tendon to heal.

– Ice the shoulder joint regularly. This will help to reduce inflammation and pain.

– Apply compression to the shoulder joint

How subscapularis tendon tears can affect shoulder range of motion

Subscapularis tendon tears can affect shoulder range of motion in several ways. First, a tear in the subscapularis tendon can cause pain and inflammation, which can limit the range of motion in the shoulder joint. Second, if the subscapularis tendon is severely torn, it may not be able to function properly, which can also limit the range of motion in the shoulder joint. Finally, if the subscapularis tendon is completely torn, it will need to be surgically repaired, which will require a period of immobilization and physical therapy to regain full range of motion in the shoulder joint.

Using the Siphox Health app to measure subscapularis tendon tears

The Siphox Health app is a great tool for measuring subscapularis tendon tears. The app allows you to track your pain levels and range of motion so you can see how your injury is healing over time. It also provides helpful tips and exercises to help you recover from your subscapularis tendon tear.

The post Subscapularis tendon tear: causes, treatment, and symptoms appeared first on Siphox Health.

What is rotator cuff surgery?

This surgical procedure is used to repair damage or tears to the rotator cuff muscles and tendons. It can be a life-changing surgery for those who have suffered from rotator cuff injuries for an extended period of time.

Rotator Cuff surgery is a major procedure and should only be performed when necessary.

When not to have rotator cuff surgery

If you have a rotator cuff tear, you may be wondering if surgery is the right option for you. There are a few things to consider before making the decision to move forward with surgery.

Age

One factor that may influence your decision is age. If you are over the age of 60, you may be less likely to have a successful surgery. This is because the tendons and muscles around the rotator cuff may have become weak due to age.

Activity Level

Another thing to consider is your activity level. If you lead a sedentary lifestyle, you may be able to get by without surgery. However, if you are active and participate in sports or other activities that require use of your arms, you may be more likely to need surgery.

Type of Tear

There are two main types of rotator cuff tears: partial and full-thickness. Partial tears are less serious and may not require surgery. Full-thickness tears, on the other hand, are more severe and often require surgery to repair.

Size of Tear

The size of the rotator cuff tear may also influence your decision to have surgery. Smaller tears may be able to heal on their own, while larger tears may require surgery.

Your doctor will also take into consideration your overall health and any other factors that may influence your ability to have a successful surgery.

The decision to have rotator cuff surgery is a personal one and should be made after careful consideration of all the facts. If you are still undecided, speak with your doctor about other options that may be available to you.

You can choose not to have rotator cuff surgery if the following treatments work:

• Anti-inflammatory medication
• Physical therapy

How is rotator cuff surgery performed?

Rotator cuff surgery is performed either as arthroscopic surgery, or as an open surgery. The type of surgery that is best for you will depend on the extent of your injury.

Arthroscopic surgery is a minimally invasive surgical procedure that uses small incisions and a camera to visualize and repair the damage. This type of surgery is often used for smaller tears.

Open surgery is a more invasive procedure that requires a larger incision. This type of surgery is often used for more severe tears.

Both these surgeries are performed when the patient is seated.

How long does rotator cuff surgery take?

The procedure itself lasts between 2 and 2.5 hours. Patients undergoing arthroscopic surgery are more likely to be discharged the same day. Following the surgery, patients are kept in the hospital for up to 2 hours to ensure no complications occur.

What to expect after rotator cuff surgery?

After rotator cuff surgery, you will likely have some pain and swelling. These symptoms are normal and should improve over time. Your doctor will give you specific instructions on how to care for your incisions and what activities you should avoid.

Most people are able to return to their normal activities within a few months. However, it may take up to a year for the full strength to return to your arm.

What not to do after rotator cuff surgery

There are a few things you should avoid doing after rotator cuff surgery:

• Lifting heavy objects

• Participating in contact sports

• Doing any activity that may put stress on your arm or shoulder

• Driving

• Reaching for things away from your body

These activities can put too much strain on your healing rotator cuff and delay your recovery. In some cases, this can cause re-injury. To avoid doing these activities, build a habit of putting objects you use regularly close to you, such as your phone. Before the surgery, you may benefit from re-arranging your home to make daily tasks as easy as possible.

How long after rotator cuff surgery can you drive?

You should avoid driving for at least 6 to 12 weeks after rotator cuff surgery. This is to allow your shoulder time to heal and to prevent any further injury. You will be advised by your doctor and physiotherapist when it is safe enough to drive. After the surgery, your arm should be kept close to your body, which you cannot do while driving.

Driving with one arm is dangerous as you do not have full control of the car. Additionally, you may have to react quickly to conditions on the road which could put immediate and destructive strain on your vulnerable shoulder.

How long to recover from rotator cuff surgery?

The recovery time from rotator cuff surgery will depend on the size of the tear.

Most people are able to return to their normal activities within a few months. However, it may take up to a year for the full strength to return to your arm.

In the first 6 to 12 weeks the tendon is healing to the bone, which is when your shoulder is most at risk of re-injury. You must follow your physiotherapy program closely and enthusiasm to ensure a full recovery. Your physiotherapist will guide you through mobility exercises, then shoulder strength exercises to recover the lost strength of your rotator cuff.

For small tears, recovery time can be 4 months. Large tears may require 6 months to full recovery.

What to expect 6 weeks after rotator cuff surgery?

6 weeks after rotator cuff surgery patients are often doing active range of motion exercises. These are exercises that lift the weight of the arm, with no additional weight. 6 weeks after surgery your tear is still healing, so gentle exercises without weight will start to build the strength of the connection of the tendon to the bone. You should accomplish full range of motion through passive range of motion exercises.

6 – 10 weeks after surgery your physiotherapist will work with you to increase the strength in your shoulder.

When can I return to work after rotator cuff surgery?

This will depend on the type of work you do. If your job is sedentary, you may be able to return to work within a few weeks. If your job is more physically demanding, you may need to take several months off to recover.

How to sleep after rotator cuff surgery

It is best to sleep on your back or in a recliner for the first few weeks after rotator cuff surgery. This will take the pressure off of your shoulder and allow it to heal. You may find that sleeping in a reclined position is more comfortable than lying flat on your back. You can use pillows to prop yourself up in bed or to support your arm while you sleep.

As well as sleeping positions, there are a range of things you can do to improve your sleep after surgery such as establishing a bedtime routine, avoiding caffeine from late afternoon, avoiding naps during the day, and establishing your bedroom as a place for sleep.

Check out our article on better sleep with a shoulder injury.

How to shower after rotator cuff surgery

You will need to take extra care when showering after rotator cuff surgery. Avoid getting the wound wet for the first 7 to 10 days, or until your stitches have been removed. After that, you can gently clean the area with soap and water. Avoid using a loofah or washcloth on the area as this could irritate the wound.

It is important to keep the wound clean and dry to prevent infection. You should also avoid using lotions or oils on the area as this could make the dressing slippery and increase your risk of falling.

If you have a plaster cast, you will need to keep it dry. You can cover the cast with a plastic bag when showering. If you have a removable splint, you should remove it before showering and avoid getting the splint wet.

You may find that bathing in a tub is more comfortable than showers for the first few weeks after surgery. You can use a kitchen sink or small plastic tub to bathe your upper body if you are unable to take a shower.

When should I see my doctor after rotator cuff surgery?

You will need to see your doctor for a follow-up appointment 7 to 10 days after surgery. At this appointment, your stitches will be removed and you will be able to discuss your recovery with your doctor.

How to tell if you are recovering effectively after rotator cuff surgery

There are a few things you can look for to gauge your recovery after rotator cuff surgery. You should start to see an improvement in your pain and range of motion within the first few weeks. Your physiotherapist will also give you specific exercises to do at home to improve your range of motion and strength.

It is important to track your range of movement and pain during recovery as this can signal potential complications with your surgery or with your recovery plan.

To effectively measure your range of motion and pain levels, you can use an app like Siphox Health. The app guides you through range of motion exercises and measures your progress on a weekly basis. Over time, you can see how your ROM is improving and your pain is reducing.

Siphox Health also allows you to share your assessment results with your physiotherapist or doctor.

You can download Siphox Health from the AppStore and complete your first assessment in less than 5 minutes.

Conclusion

Rotator cuff surgery is a serious operation and it is important to follow your doctor’s instructions for a successful recovery. As well as the surgery itself, you must take active measures to recover by following the physiotherapy programme closely. You should listen to your body and communicate this with your medical professionals.

Do you have any comments or questions about this article? Leave a comment below!

The post Rotator Cuff Surgery Guide appeared first on Siphox Health.

By Zack Harris

 

The shoulders tend to be an injury prone area of the body, accounting for 46.41% of all injuries in CrossFit and traditional weightlifting. Here we will look at 3 easy exercises to improve your shoulder health.

Reasons contributing to shoulder injuries:

1. Poor thoracic (mid-back) extension.
2. Tight internal rotators of the shoulder (the pecs and lats).
3. Weak external rotators of the shoulder (rotator cuff musculature).

The good news: This is an easy fix that can take less than 10 minutes a day to fit into your routine.

To be clear, there are countless different exercises and mobility drills to address these problems. But we don’t need countless exercises — we only need three: Something to improve thoracic extension, something to loosen up the internal rotators, and something to strengthen the external rotators.

Below, I’ll highlight three easy-to-do exercises that you can either incorporate into your warm up before training — or simply do them on their own if you’re taking a day off. They’re quick, efficient, and you don’t need access to a gym to perform them.

 

1. Kneeling Prayer Stretch on a Bench

To mobilize the thoracic spine and the lats.

The thoracic spine can become “locked up” over time, due to inactivity from long periods of constantly sitting at a desk or driving, which puts us in a state of chronic spinal flexion.

The kneeling prayer stretch is a 1–2 punch because it’s a great way to reverse that pattern by introducing thoracic extension, and it puts a great stretch on the lats. You’ll even notice a nice stretch in the triceps as an added bonus.

1. Start in a kneeling position in front of the bench, couch, or whatever else you choose to use.
2. Place the elbow on top of it.
3. Sit your hips back towards your heels while dropping your chest towards the ground.
4. Hold this position for 3–5 deep breaths in and out.
5. Return to the starting position; repeat for 3 to 5 rounds.

 

 

 

 

2. The Doorway Stretch

To mobilize the pecs.

The reason the pecs and lats both could contribute to shoulder issues is two fold.

If you’re doing a ton of pull ups and pressing movements but aren’t taking any time to mobilize those muscle groups between workouts…

• You could develop an imbalance by having overdeveloped internal rotators and underdeveloped external rotators (which we’ll address next).
• Your pecs and lats could become chronically tight.

Both of these issues will encourage a poor, “hunched over” posture, which will disrupt proper shoulder mechanics and increase your potential for injury.

We’ve already addressed lat mobility with the prayer stretch, so now let’s look at a great way to mobilize the pecs that can be performed anywhere you have access to a door frame.

1. Stand in an open doorway and raise your arms to the side, bent at roughly a 90-degree angle with your palms facing forward.
2. Rest the palms on your door frame.
3. Slowly step forward with one foot and gradually increase the stretch you’re feeling on the chest and shoulders.
4. Hold for 30 to 60 seconds and repeat for 3–5 rounds.
5. Can also be performed one side at a time for a greater range of motion (which is my preference).

 

3. Y-W-T Holds

To strengthen the external rotators

The external rotators of the rotator cuff — the teres minor and infraspinatus— are chronically neglected because almost everything we do in our modern lives involves internal rotation — such as texting, driving, typing, bench pressing for an hour — but very little that we do, on average, involves external rotation.

You can target activate and strengthen these muscles directly by performing an isometric exercise called a “Y-W-T” hold.

1. Lay face down on the floor.
2. Point your thumbs up towards the sky.
3. Squeeze the shoulder blades together and raise your arms at a 45-degree angle above your head to make a “Y” with your body.
4. Attempt to raise your arms as high as possible while keeping the shoulder blades together.
5. Hold for 10–20 seconds, then pull your arms down to a bent-elbow position, making a “W” with your body.
6. Hold for 10–20 seconds, then hold your arms straight arm out in a “T” position. Hold for 10–20 seconds.

These are only a few of many different exercises that you could incorporate into your daily routine to get the job done. There are plenty of other variations out there that you can experiment with, but just keep this in mind: While the specific exercises can change as little or as often as you’d like, the goal of those exercises remains the same: improve thoracic extension, mobilize the internal rotators, and strengthen the external rotators.

I would recommend performing these exercises (or a variation of them) at least three times a week, and you could certainly benefit from performing them every day. I like to perform them before every training session, and I’ll make it a point to incorporate them on at least one off-day during the week — especially if I’m feeling a little more tight than usual between training sessions.

Regardless of how you choose to implement them; addressing thoracic extension, internal rotator mobility, and external rotator strength on a consistent basis will give you the best possible chance of optimizing your shoulder health — both for pain-free progress in the gym and for living a pain-free life.

 

Thanks for reading! Want a topic covered in a future article? Let me know in the comments!

Click here to be notified whenever a new story is published. — Zack Harris

CPPS, NESTA Fitness Nutrition Coach

 

 

 

The post Improve Your Shoulder Health With 3 Easy Exercises appeared first on Siphox Health.

Our rotator cuff consists of 4 key muscles and a wide group of tendons and ligaments that hold your shoulder in place. It is one of the most important parts of your shoulder. Your rotator cuff allows you to lift your arms, and carry items around.

What is self-ART?

Active Release Techniques (ART) are a soft tissue method that focuses on relieving tension by the removal of tough tissues/adhesions which can develop as a result of overloading due to repetitive use.[1] These tissue disorders may lead to muscular weakness, numbness, aching, tingling and burning sensations. ART has been reported to be both a diagnostic and a treatment technique, however, although there is little scientific evidence regarding the effects of ART on various pathologies, there is a lot of supporting evidence in anecdotal form and also that based on case reports.

The Purpose of ART?

ART is used to treat symptoms with muscles, tendons, ligaments, fascia and nerves. Its purpose is 3-fold:

• to restore free and unimpeded motion of all soft tissues
• to release entrapped nerves, vessels and lymphatic drainage system
• to re-establish optimal feel, resilience and function of soft tissues.

WHY many people would benefit from completing self-ART?

We live in an age, where because we sit for long periods of time in a poor position, our shoulders gradually become rounded. This leads to shortening and lengthening of muscles, that causes tightness and overloading of specific muscles and tendons. Consequentially, this leads to an increased likelihood of rotator cuff tears.

For this reason, regular self-deep tissue release is recommended in order to soften, warm and restore the relaxed and lengthened state of the tissues. Traditionally this is completed by massage therapists, but with the advancement of products and techniques, there are many self-ARTs that you can do very simply at home, saving you time, money and effort of travelling to a clinic. For any deep seated issues, that although these techniques may help may still persist, it would be recommended to see a GP or Physiotherapist to understand the cause.

HOW do you complete self-ART?

Tissues are prone to negative changes from trauma, such as swelling, and toughness of tissues. During treatment, you apply deep tension at the area of tenderness whilst you actively move the injury site from a shortened to a lengthened position. The placing of a contact point (ball) near the problem area and causing the patient to move in a manner that produces a sliding motion of soft tissues, e.g, nerves, ligaments and muscles beneath the contact point.

Short Example of How:

Easy = tennis ball

Medium = massage ball

Hard = Lacrosse Ball

Variable settings = massage gun

References

1. External coxa saltans (snapping hip) treated with active release techniques: a case report’, The Journal of the Canadian Chiropractic Association, 2006 September, volume 51, num. 1, pp. 23 – 29
2. http://www.xcelart.com/shoulder-pain/
3. https://www.onyourmark.nyc/post/2016/11/20/active-release-treatments-for-shoulder-injuries-and-pain-relief

The post How to Perform Active Release Techniques (ART) On Your Rotator Cuff appeared first on Siphox Health.

The ‘pecs’ or, the pectoralis muscles, as they are formally known, connect the chest bone (the sternum) to the upper arm (the humerus).

The action of the ‘pecs’ is to flex, adduct, extend, depresses and internally rotate the shoulder. As you can tell, they are quite a keystone to shoulder movement and overall posture!

Where do they attach, and why does that matter?

The pectoralis major is a thick, fan-shaped muscle that originates midway along the collar bone (the clavicle) and runs down all the way down the chest bone (sternum) until around the 7th rib. From this wide platform, it fans out to insert into the bicipital sulcus at the top of the humerus.

The pectoralis minor is a thin, triangular-shaped muscle that originates from the 3rd-5th ribs, and inserts into the coracoid process, which is the most forward-facing point of the shoulder blade (scapula).

The attachment points of the pecs are highly significant. This is because, if our pecs become progressively tighter through; prolonged sitting posture, poor ergonomics at our computers, extended periods of texting, too much chest press exercises, and not enough upper back strengthening… to name a few, the pec muscles will pull the top of the shoulder (the humerus) forwards and inwards – causing that infamous ’rounded shoulders’ look.

Additionally, this is the point at which your injury risk exponentially increases. This is because;

1. The rotator cuff muscles alter their share of the load, with tightness (of pecs) leading to strength, and elongation (of rhomboids/back mucles) leading to weakness = increasing likelihood of rotator cuff tears.
2. The subacromial space gets smaller, which then will lead to compression of tendons, and bursa as the arm moves.
3. Degradation of the rotator cuff occurs, when they are continuously overloaded, causing frayed tendons (like rope that’s worn into), until either surgery is required, or intensive Physio rehab to prevent the first option!

The solution?

1. Ensure those dastardly ergonomics at your desk are optimal.
2. Strengthen your upper back muscles by completing low rows and banded external rotation exercises.
3. Stretch those pecs regularly. (prevention is better than cure, trust me!)

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836557/

https://ard.bmj.com/content/56/5/308

https://www.physio-pedia.com/Epidemiology_of_Shoulder_Pain

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25% of the population will develop shoulder pain in their lifetime

The basics of anatomy

The shoulder is a ball (head of the humerus) that sits in a socket (glenoid fossa – part of the shoulder blade) – which is held together in a truly magical form by an array of muscles that ultimately work together to bring about some truly awesome feats.

“Did you know that the shoulder joint has the most range of any joint in the body.”

The four key muscles responsible for maintaining shoulder stability and providing strength for everyday tasks are the rotator cuff muscles. These are the; Supraspinatus, Subscapularis, Infraspinatus and Teres Minor.

Our other friend is the ‘acromion’. This is a flat bone that sits above the ball (top of arm), and holds the shoulder to the rest of the body by allowing muscles to connect to the shoulder blade. Between the ball and the acromion, lies the ‘sub-acromial space’. This structure is vital to understanding rotator cuff injuries and shoulder pain. This is because, when the head of the humerus moves, so does the shoulder blade. This complicated relationship, can cause havoc if parts of the rotator cuff mess up!

Below are some of the most common injuries seen by Physiotherapists; 

• Subacromial Impingement or SAI
• Rotator Cuff Tendinopathy
• Frozen Shoulder
• Arthritis of Shoulder
• Myofascial Trigger Points

Most of these are caused by poor care for our shoulders, and more specifically, our rotator cuff.

Why does it all fall apart?

Your 4 rotator cuff muscles are akin to 4 horses pulling a cart – they all work together to lift/push/pull/stabilise and hold the shoulder, and body. If one is weaker, then the other horses have to take up the slack, or if stronger, they take away the natural strength training away and compounds the weaker muscles. This trajectory is heading towards injury.

So why would some be weaker, and others stronger? Were we designed incorrectly? Have I got a disease? The answer is no, very simply, it is our lifestyle!

The human body was created for activities such as, walking, running, swimming, climbing – not sitting tied to a desk for long periods of time, relentless tapping on our phones/devices, or indeed slumped into a sofa binge-watching netflix!

Now, the sad truth is, that due to our long-standing affair with sitting, our culture is turning into ‘C’ shapes and along with this, comes the truth behind the rising level of shoulder injuries.

How to prevent breakdown of your shoulder?

1. “Prevention is better than cure” – so the saying goes. Unfortunately, this really is true. We can either wait until our lifestyle pulls our shoulders so far out of line that underlying damage starts and the long road out of the biomechanical mess begins, let alone the impact on our neck and back, or we can start today and get on the road to strength!
2. You need to assess 2 key areas and make changes. You NEED both actions to WIN. One without the other and you will be spinning the wheels of rehab and getting nowhere fast.
   1. What are you doing that is positively impacting your shoulders?This can include;
      • strengthening your upper back
      • stretching your pectoralis muscles
      • strengthening the external rotators of your shoulders
      • awareness of posture at rest and during play – and more…
   2. What are you doing that is negatively impacting your shoulders?For example;
      • poor desk set-up/laptop working
      • too many chest presses/not enough rows
      • sitting posture
      • lifting weights far too heavy for you

Your 3 Takeaways

1. Your shoulders need intentional tender loving care, to prevent breakdown, and injury.
2. You have the ability to wage war on your shoulders, or bring peace through the actions you take, or indeed, don’t take.
3. Stay connected with Siphox Health to help you through your rehab journey – and share the joy with others!

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836557/

https://ard.bmj.com/content/56/5/308

https://www.physio-pedia.com/Epidemiology_of_Shoulder_Pain

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