ROTATOR CUFFS: JUSTIN DUDLEY
Rotator cuff (RTC) strengthening is something common in many overhead athlete training programs, but many athletes and coaches may actually be doing more harm that good.
The RTC is comprised of four muscles responsible for keeping the ball, or humeral head, centered in the socket throughout shoulder range of motion. As the arm is elevated overhead, the ball has a tendency to want to migrate up in the socket based on the direction of pull of the big deltoid muscle. This upward migration can cause pinching of structures within the shoulder joint causing pain and leading to what is known as sub-acromial impingement.
It is the responsibility of the RTC to minimize this upward migration. Research has shown that exercising the RTC to failure or doing “burn-out exercises” of these muscles decreases the control of the humeral head. By doing so, a fatigued RTC results in upward migration of the ball in the socket even during the simplest daily tasks that require lifting the arm against gravity, increasing the potential for impingement.
This is not to say that the RTC shoulder not be trained. RTC training is an essential component for the health of an overhead athlete’s shoulder. However, training should focus on cuff activation, and caution should be used when building endurance and strength of the RTC to make sure the shoulder workload is not too high. When performing cuff exercises, athletes should feel their muscles working, but should stop prior to fatigue burn. It is important to utilize very light weight, and limit the number of repetitions performed. I typically limit RTC exercises to 8-10 reps.
Crossover Symmetry’s muscle activation program does a great job of activating both rotator cuff and scapula stabilizers without working these muscles to the point of fatigue.
Justin Dudley is an in-house Physical Therapist for Crossover Symmetry, based in Denver.