Barry’s Rotator Cuff Tips

0 - Published February 14, 2013 by in Training Tips


The rotator cuff and all of it components in the shoulder make it a high point of an overuse injury for many lacrosse players. The many passing and shooting repetitions from practice to games can lead to wear and tear on the joint. The physical abuse from checks can also cause damage to the rotator cuff.

The shoulder is the most freely moving joint in the body and is easily susceptible to injury. The rotator cuff consists of several ligaments and their associated muscles. The specific muscles associated with the rotator cuff are the subscapularis, infraspinatus, supraspinatus, and teres minor. These muscles help to move and rotate the shoulder in all of its movements.

There are many causes to rotator cuff injuries. Some of these causes include falling, repetitive arm activities, and lifting. Lifting and repetitive arm activities above the head tend to have a stronger relation to injury.

Unlike my last post about ACL injuries, the rotator cuff is not nearly as severe an injury. Rehab can generally include at home treatment such as rest, ice, and compression or exercise therapy.

Again just like the ACL, there are ways to help prevent rotator cuff injuries. In my opinion the most important thing to do is careful, appropriate training, followed by simple care of the muscle complex.

Appropriate training of the rotator cuff muscle complex can be tough because the muscles are often overlooked.

A few exercises that can help in training the rotator cuff muscles are: side and front raises with dumbbells, reverse dumbbell flys, external shoulder rotation, and internal shoulder rotation.

There are other exercises that do have a secondary or tertiary focus on these muscles, but the goal was to inform you of exercises that target the rotator cuff more directly.

Upon completion of these exercises, muscles have a tendency to be sore. You may also experience soreness after practice due to the overuse. Soreness arises from the breaking down of the muscle fibers. The best cure for this ailment is rest. Training the same muscle group 2 days in a row would not be a smart thing to do. For those of you who are sore after practice, ice.

cartoon-32740_150For those of you lacrosse playing baseball fans, like myself, you often see pitchers wearing wraps over their shoulders with and icepack. This is to protect against further soreness and inflammation.

In case of serious pain or feelings of discomfort please consult your physician.

Once again thank you for taking your time to read this. Any feedback is welcome and I am open to future blog ideas.


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See Barry’s previous post about ACL Prevention Tips here: