What is the rotator cuff?
How to take care of these shoulder muscles
The rotator cuff is a group of 4 muscles. They help control the movement of the humerus moving in the socket. The socket of the shoulder joint is created by the shoulder blade and it is very shallow. There’s cartilage called the labrum that helps to deepen and hold the humerus in the socket without sacrificing the mobility of the shoulder. The rotator cuff surrounds the humerus to offer more stability to the shoulder joint.
There are several functions the rotator cuff helps with when it comes to shoulder movement. It helps depress the humeral head, keeping the ball of the joint seated in the socket as the arm is reaching overhead or out to the side. It helps with overhead rotational activity similar to the motion needed when you throw a ball overhead. It helps to decelerate the arm after a ball is released, or after a ball is hit (like during pickleball).
These 4 muscles are named supraspinatus, infraspinatus, teres minor, and subscapularis. The supraspinatus is one of the primary muscles that is involved when you hear of a rotator cuff tear. It helps to lift the arm out to the side. The infraspinatus and teres minor both help rotate the arm away from the body. They help with reaching behind your head. The subscapularis is located on the rib cage side of the shoulder blade and has a broad attachment on the front of the shoulder/humerus. It helps with rotating the arm inward and helps with reaching across the body.
What are risk factors for symptomatic rotator cuff tears? 1
Older age
Higher BMI
Traumatic events involving the dominant arm
Smoking
Hypertension
High cholesterol
Shape of tip of shoulder blade
Higher glucose levels
Being born male at birth
How common is a rotator cuff tear? Approximately 40% of the population who are 60 or older according to this article2
What are some ways that you can take care of your rotator cuff muscles?
Move your arm often and through its full range of motion so that you can notice any changes including loss of motion earlier rather than later
Strengthen shoulder rotation in both directions, internal and external(rotate inward, rotate outward)
Manage your weight, blood pressure, and glucose levels
Be mindful of repetitive overhead motions and notice how your shoulder feels during this motion. If you start to have pain, address it early.
Stay flexible and maintain mobility of your shoulder, shoulder blade, collar bone, and rib cage
If in one position for longer periods of time during activities such as sitting at a computer or driving, take breaks frequently to change your position and move your body
Have you had any shoulder issues? If so, I’d love to hear what you found was helpful in decreasing pain or improving your activity.
Take good care,
Sharon
Zhao J, Zeng L, Liang G, Luo M, Yang W, Liu J, Pan J. Risk factors for symptomatic rotator cuff tears: a retrospective case-control study. Front Med (Lausanne). 2024 Jan 4;10:1321939. doi: 10.3389/fmed.2023.1321939. PMID: 38239617; PMCID: PMC10794627.
Lawrence RL, Moutzouros V, Bey MJ. Asymptomatic Rotator Cuff Tears. JBJS Rev. 2019 Jun;7(6):e9. doi: 10.2106/JBJS.RVW.18.00149. PMID: 31246863; PMCID: PMC7026731.