Rotator Cuff Grinding
One of the many myths that I frequently hear from individuals who are suffering from a rotator cuff injury is that they frequently hear a grinding noise when they rotate their arm fully. Rotator cuff grinding is actually not a symptom of a rotator cuff injury but rather is a symptom of arthritis of the shoulder.
Your rotator cuff muscles are comprised of four muscles. Muscles do not make a grinding noise!
What you are hearing when you rotate the arm of your injured shoulder is the bone on bone grinding where your scapula, humerus and clavicle come together to form your shoulder joint. Your joints are protected by cartilage that allow your joint to move freely and smoothly.
Overtime, as you perform repetitive movements that involve throwing or rotating movements of the arm, the cartilage breaks down and begins to wear. Eventually, the cartilage is gone for good and the grinding noise you now hear is the 3 bones coming together, which is most likely very painful.
Individuals who suffer from a rotator cuff injury or any other shoulder injury are at a higher risk of developing shoulder arthritis. Arthritis can also be genetic and can run in your family.
When you suffer from a rotator cuff injury, any one of the four muscles can be affected. One or more of the muscles can become shortened which puts more strain on the others and results in your shoulder joint becoming more restricted and prevents your normal range of motion.
There is no arguing that if you don’t address or take proactive steps for rotator cuff treatment or to heal your rotator cuff, the grinding noise and pain in your shoulder will only get worse.
Despite the grinding noise sounding terrible, the real dilemma faced by sufferers is that it immediately interferes with their daily tasks, chores and lifestyle. For some, their rotator cuff injury can be so bad that it prevents them from putting in a good days work and can dramatically impact their work performance.
Due to the fact that a rotator cuff injury is a repetitive strain injury, time away from the movement or activity that caused the injury in the first place should always be your first course of action. Pain relief can also be achieved by applying ice to your injured shoulder, especially over the first 2-3 weeks of suffering your injury.
If you suffered your injury at the gym or fitness center, avoid all shoulder exercises that involve the use of dumbbells. Especially overhead dumbbell presses! Reason being is that when you use dumbbells, your range of motion is greater and you could potentially suffer a complete tear of one of the 4 rotator cuff muscles if your form is comprised as you reach failure.
Now for some good news! Recovery from a rotator cuff injury can be done easily at home using just 4 steps. You don’t expensive medical gadgets or exercise equipment to fix your rotator cuff injury. In fact, everything that you need can already be found in your home!
If you’ve had enough of your sleepless nights and shoulder pain preventing you from participating in your favorite sports or hobbies, then click the button below to watch a short video where you will learn just how easy it is to stop the grinding noise and heal your rotator cuff injury at home!