The Buyt Desk
Injuries are one of the common causes of shoulder pain. With age, muscles, bones and tendons lose strength and are prone to injuries. Particularly, two points where people get injured the most-
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Rotator Cuff Injuries
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Fractures
Rotator Cuff Injuries – This injury is common among people above 50 years. A rotator cuff is basically a group of muscles and tendons. Its role in the shoulder is, stabilizing the shoulder and moving arms. This part is vulnerable to tear and inflammation when you lift a weight above your shoulder, such as putting a heavy object on shelves, overhead bin in flight, etc. These muscles are small and delicate. They have a low potential to take any pressure.
Another common cause of injury in the rotator cuff is a bad fall hitting tendons.
How could you avoid this injury?
Simple, you can avoid it by being vigilant. The other way is by trying a range of motions that strengthens rotator cuff muscles and tendons.
What are the treatments available for this condition?
Rotator cuff injury hurts, especially during the night, probably because we sleep on our shoulders. The available treatment for injured rotator cuff includes physical therapy combined with anti-inflammatory medications.
Fracture In Shoulder Bones –The shoulder bones comprises the collarbone and upper arm. These two bones are most vulnerable to fracture during a fall. The injury in this part of bone causes discomfort like pain, bruising, difficulty in arms movement. This bone can be fractured due to a bad fall or an accident.
It is treatable and most people don’t have to go through the pain of surgery. However, for complex fractures, most orthopaedics suggest surgery.
Things You Can Do To Ward Off Common Shoulder Injuries?
Besides reducing falls and lifting heavyweight, you can do many other activities to ward off shoulder injuries. Some of them are:
Try Weight-Bearing Activities – Some weight-bearing activities such as plank and customized push-ups can strengthen your bones and muscles in the shoulder area.
Stretching Exercise- Flexible muscles and tendons are less vulnerable to tear and inflammation. Stretching keeps shoulder muscles healthy and flexible to take on some pressure. Furthermore, it will fasten up the recovery even if you lose balance ever.
Improve Posture and Balance – Ageing affects our posture and balance. By trying balancing exercises such as Yoga, you can keep your body balanced and reduce fall risk.
Eat Healthily – Include food in a diet that gives your shoulder muscles all required nutrients. A well-balanced diet includes green vegetables, legumes, poultry and dairy. It contains surplus minerals, vitamins, minerals and other nutrients.
Get Enough Vit D, Protein and Calcium – These nutrients are essential for healthy muscles and tendons in the shoulder. Women aged 51 and above require 1,200 mg of calcium/day, men 51 above need 1000 to mg calcium/day. People above 50 need 600-800 IU of Vit D/Day. The protein requirement of the body for people above 50 years is 0.36 gm/body Kg.
However, we recommend you consult your doctor before including anything in your lifestyle.
