Can I Still Lift Weights With Torn Rotator Cuff

If you have a torn rotator cuff, you may be wondering if you can still lift weights.

The short answer is yes, you can still lift weights with a torn rotator cuff.

However, you will need to be careful and use light weights. Here are some tips for lifting weights with a torn rotator cuff.

Prepare to take a short break from lifting weights at the gym if you have a rotator cuff injury. Avoid raising weights off the sides of your body or above your head.

These motions may put additional strain on the area and perhaps worsen existing injuries.

Exercising with a Rotator Cuff Injury

  • Doorway Stretch. All you need is a sturdy door frame and yourself for this one
  • High to Low Rows. This exercise requires a sturdy anchor point and resistance bands
  • Reverse Flys
  • Lawn Mower Pull
  • overhead lifts
  • Beyond the Neck Pulldown
  • Upright Rows
  • Bench Dips.

Working Out with a Rotator Cuff Strain

For the time being, people with shoulder problems should refrain from pushing or overhead movements. Put aside sports like ball tossing and focused weightlifting at the gym, like overhead presses and pulldowns.

For instance, it is typically recommended that patients who have had a shoulder replacement avoid heavy lifting and should not lift more than 40 pounds with the operative arm.

Here are some suggestions to help you avoid re-injury if you have been given the “all clear” to work out in the gym.

Depending on the mechanism and the source of the discomfort, you can still train with bench press variations if the shoulder ache is universal.

Excellent bench press variations will change the shoulder joint’s range of motion and level of stress while allowing you to train around shoulder pain.

Exercises to Avoid with a Rotator Cuff Injury

  • Deadlifts. “These heavy weights are basically pulling your arm out of your socket,” says Kinsey
  • Shrugs. Another example of weight pulling down on your shoulder.
  • Squatting. Resting the bar across your shoulders and your arm positioning stresses the rotator cuff.

Slowly move your arm upward while bending your elbow while leaning against a bed or counter. Swing your shoulder blades in the direction of your spine.

Use a weight that you can easily bear, such as 3-5 pounds, and repeat for three sets of ten repetitions.

What should I avoid with a torn rotator cuff?

Stay away from lying on your side with your arm raised. Avoid sleeping with your shoulder on the pillow. Avoid smoking because it reduces the blood supply to your rotator cuff.

Avoid tasks that require repeated arm movements overhead.

Bodybuilders and the Rotator Cuff

  • Thoracic Spine Extension. Body part: Thoracic spine. Reps: Static stretch, 20 – 30 seconds
  • Overhead Band Stretch. Body part: Lats. Reps: 6 – 9, holding for 6 – 8 seconds
  • Kettlebell Bottoms Up Press. Body part: Rotator cuff. Reps: 6 – 10 per side.

With a partial rotator cuff injury, raising objects above shoulder level or far from the body is typically the move that hurts the most.

This kind of lifting is quite hard on the shoulders. Numerous sports, such as jogging, cycling, swimming, lifting weights, etc., could not even hurt.

The typical recovery time for minor rotator cuff rips or sprains is four weeks. In more severe situations, the recovery could take 4 to 6 months or even longer depending on the extent of the tear, the patient’s age, and other health issues.

How to Tell If Rotator Cuff Is Torn or Strained

  • Recurrent pain, especially with certain activities.
  • Pain that prevents you from sleeping on your injured side.
  • Grating or cracking sounds when moving your arm.
  • Limited ability to move your arm.
  • Muscle weakness.

The typical recovery time for minor rotator cuff rips or sprains is four weeks. In more severe situations, the recovery could take 4 to 6 months or even longer depending on the extent of the tear, the patient’s age, and other health issues.

Lifting Weights with a Shoulder Injury

Slowly move your arm upward while bending your elbow while leaning against a bed or counter. Swing your shoulder blades in the direction of your spine.

Use a weight that you can easily bear, such as 3-5 pounds, and repeat for three sets of ten repetitions.

The summary

People with shoulder issues should hold off on pushing or performing overhead motions for the time being. Patients who have had a shoulder replacement are often advised to refrain from heavy lifting.

You can still workout with different bench press variations depending on the mechanism and the cause of the soreness. Raising objects above shoulder level or away from the body is often the movement that aches the most with a partial rotator cuff injury.

For three sets of ten repetitions, choose a weight that you can manage, such as 3–5 pounds.

Citations

https://www.drcarofino.com/blog/weight-lifting-advice-for-patients-that-have-had-shoulder-surgery
https://orthoinfo.aaos.org/en/recovery/rotator-cuff-and-shoulder-conditioning-program/
https://thedoctorsofpt.com/lifting-with-a-rotator-cuff-injury/
https://orthonebraska.com/7-tips-for-upper-body-weight-lifting-after-shoulder-injury/
https://legionathletics.com/rotator-cuff-exercises/

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