Rotator Cuff Injury Climbing

The shoulder is made up of four rotator cuff muscles. These muscles connect the shoulder blade to the arm bone. The rotator cuff muscles act together as a unit to control shoulder motion. The rotator cuff is weaker than the large muscles that attach the shoulder blade bone to the spine. When you climb with poor posture and pull excessively with your arms instead of climbing with your shoulder blades engaged, you increase the strain on the rotator cuff muscles in your shoulder.

Rotator cuff strains typically occur from fatigue and overuse. The injury can happen in an instant or can develop into a chronic condition. Climbing several days in a row without rest and pushing your limits are two factors that can lead to a rotator cuff strain.

Check out the video below for an exercise to help treat a rotator cuff strain injury.

Instructions

Place a firm ball against the wall or floor; a lacrosse ball works best. Lift your arm up and across your body to expose the rotator cuff muscles. Press your weight into the ball and move your body in a circular pattern. You should feel a point of maximal discomfort, this is most likely the stiffest region of the rotator cuff muscles and will need the most attention.

What It Does

When the rotator cuff overworks it becomes stiff and contracted. This can lead to taut muscle tissue which can restrict range of motion and lead to pain. The tissue needs to be massaged and released for the muscle to work optimally.

Frequency

8-10 minutes up to 3 times per day.

Self-Care Program

Interested in more exercises like this one? Want to learn how to determine the severity of your injury, choose a rehabilitation category, and start a self-care program to return back to climbing injury-free? Check out our rock rehab self-care protocol below: