How Much Weight Can You Lift With A Torn Rotator Cuff

If you have a torn rotator cuff, you may be wondering how much weight you can lift.

The answer depends on the severity of your injury and the type of treatment you are receiving.

If you are undergoing physical therapy, your therapist will likely give you specific exercises to strengthen your rotator cuff.

These exercises will help you regain some of the strength in your shoulder, but you may still have to limit the amount of weight you lift.

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.

Can I Workout with a Rotator Cuff Tear?

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.

Bodybuilders Strengthen 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.

rotational cuff therapy. It typically takes two to four weeks to fully recover from rotator cuff tendinitis or a small tear, and persistent cases can take many months.

Early goals include easing tightness in the subacromial region and reducing swelling and inflammation of the tendons.

How long does it take for a torn rotator cuff to heal without surgery?

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.

Avoiding Further Injury to a Torn Rotator Cuff

  • 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.

How easy is it to Retear a rotator cuff?

Even when the rip is entirely repaired after surgery, huge and enormous tears have a higher retear rate than small-and middle-sized RCTs [1-4]; some investigators reported that the retear rate was 40-94% in these tears [3-6].

Lateral lifts while the hands are either down or down The rotator cuff muscles may become more compressed on the shoulder’s bony surface in this position.

To lessen the likelihood of this constriction in the shoulder, try to maintain a “thumbs up” position.

How to Build Muscle With a Torn Rotator Cuff

  • 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.

Rotator cuff problems can result in severe pain and make moving your arm difficult. Exercise, though, can help your muscles get stronger and more flexible in mild cases.

  • Difficulty and pain caused by raising your arm.
  • Popping or clicking sounds or sensations when moving your arm.
  • Shoulder pain that worsens at night or when resting your arm.
  • Shoulder weakness and struggling to lift items.

It’s possible that your shoulders won’t have the entire range of motion required to carry out dip movements if your shoulder has suffered a rotator cuff injury.

While performing these motions, supporting your body weight could make the injury worse.

Can PT Make a Torn Rotator Cuff Worse?

Is it possible to prevent this condition or injury? When you seek treatment at the earliest sign of shoulder pain or discomfort, a physical therapist can help you lessen the symptoms of a rotator cuff tear and may lower your risk of having one worsen.

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.

Lifts you can do 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.

Exercises for Torn Rotator Cuff

  • Standing Row. A simple exercise to help strengthen your rotator cuff muscles is the standing row
  • Internal Rotation
  • Crossover Arm Stretch
  • Posterior Stretch
  • Pendulum swing
  • Chest Exercises
  • Dip Movements
  • Other Shoulder Exercises.

When to Start Lifting Weights After Rotator Cuff Surgery

Recovery times following shoulder surgery can differ. However, after shoulder surgery, a common time frame for starting to increase activity intensity, specifically with overhead weightlifting, is three to six months.

The summary

People with shoulder issues should hold off on pushing or performing overhead motions for the time being. A minor tear or rotator cuff tendonitis normally requires two to four weeks to completely heal.

Recovery could take months or perhaps longer in more severe cases. Rotator cuff issues can cause excruciating discomfort and make moving your arm challenging.

But in moderate cases, exercise might help your muscles get stronger and more flexible. A physical therapist can assist you in reducing symptoms when you seek treatment at the first indication of shoulder pain.

References

https://www.hand2shouldercenter.com/the-five-best-and-worst-exercises-for-your-rotator-cuff/
https://barbend.com/rotator-cuff-injury/
https://www.menshealth.com/fitness/a19544642/shoulder-pain-when-lifting-rotator-cuff-injury/
https://gro-md.com/blog/5-common-shoulder-injuries-from-weight-lifting/
https://www.jocktodoc.com/blog/what-exercises-should-i-avoid-with-a-rotator-cuff-injury/?bp=28987#:~:text=If%20you%20have%20a%20rotator,further%20injury%20to%20the%20area.

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