When we think of athletes, we often think of success, money, and the easy lifestyle that most of us can only dream of. It’s easy to forget the foundation of work, stress, and physical risk behind every hour of televised glory. Professional sports is a lifestyle job that requires grueling workout schedules, practice sessions, and game day routines. An athlete’s body endures a constant beating in training, and it’s far too easy to cross the line from helpful stress into repetitive stress injuries. Athletes are predisposed to common soft tissue injuries, which can affect their livelihood and even the quality of their life after their sports careers. In this article, we discuss one of the most common sports injuries witnessed: rotator cuff tears.

The rotator cuff is the soft tissue in the “socket” of your shoulder’s ball-and-socket joint—the joint that gives your shoulder a greater range of motion than any other body part. The rotator cuff is composed of a collection of four muscle groups: the teres minor, supraspinatus, infraspinatus, and subscapularis. These muscles, along with their tendons, form a covering around the head of the humerus bone. The rotator cuff is protected by a lubricating sac, known as the bursa, which shields the cuff from the bone on top of your shoulder (called the acromion). This lubricating sac allows the rotator cuff tendons to glide freely with arm movement. When the tendons are injured, this bursa can become inflamed and painful, which limits arm activity. Pitchers are especially prone to rotator cuff injuries due to repetitive overhead activities and trauma.

Rotator cuff injuries have symptoms similar to other soft-tissue injuries—shoulder pain, weakness, and loss of range of motion with movement and activity. If you have a rotator cuff injury, your shoulder pain might be exacerbated during the night, while you are otherwise at rest. You might also feel crackling sensations when you move your shoulder.

The good news is that if you don’t aggravate an already-injured rotator cuff, they can be quite resilient. Over 50% of rotator cuff injuries can be treated using non-surgical orthopedic treatments, though this naturally depends on the size and duration of the tear. Conservative treatment usually includes rest, activity modification, physical therapy, and the usage of anti-inflammatory medication such as Ibuprofen and Naproxen. If the inflammation and pain continue the next step might be a cortisone steroid injection, which is very effective in reducing inflammation. If there are continued symptoms beyond six months, then surgical consultation may be needed to facilitate full tendon healing.

Here are four tips that can help prevent shoulder injury:

1. Stretch your shoulder dynamically before performing intensive workouts.

2. Rest your shoulder regularly during practice and sports games.

3. Apply an ice pack if you start experiencing any shoulder pain.

4. Consider taking an anti-inflammatory pill such as Ibuprofen or Naproxen before and after every game to prevent swelling.

This article was originally featured on Inspiyr.com and co-written by Haroon Andar MS and Moshe Lewis MD. To view the original page, visit the online magazine’s website.

With ergonomics issues turning out the be the culprit behind many cases of chronic pain, it’s no surprise experts are discovering that some of our favorite tablet devices such as the iPad are causing a great deal of shoulder and neck pain. In this segment for KRON 4 TV I explain how this could happen and some easy ways to avoid it.

Watch this video on Kron4.

While movement with osteoarthritis can be arduous, it actually can be a great way to relieve pain when done right. Some of the keys to look for in a good approach to exercise is a focus on low impact movement and, not surprisingly, fun. In a recent piece for EverydayHealth, I discuss how activities such as tai chi and water aerobics can improve your quality of life. By both strengthening your body and alleviating stress, these 5 activities can make life both more comfortable and enjoyable. Give them a try!

1. Tai Chi
2. Yoga
3. Qigong
4. Water Aerobics
5. Belly Dancing

Written By Dr. Moshe Lewis

• Have a good warm-up/stretch routine.

• Have good technique and training: proper technique decreases the amount of tension transmitted to joints, and it teaches players to rely on larger muscle groups as opposed to smaller ones. If there is a sport you really love, it is worth getting at least a few lessons from a professional coach in order to avoid building bad habits, which over time can lead to injury.

• It is important to cross-train, i.e., to combine exercises that work various parts of the body. Also, if the sport you like is seasonal (skiing, snowboarding, etc.), it is important to cross-train all year round, and to do yoga (for stretching) and Pilates (for core training), and to do sports with minimal impact, like swimming. People should try to avoid practicing too many sports that have an impact on the same muscles (e.g. golf and snowboarding take their toll on the back).

• Have the right equipment: the right-size racket, the right string tension, and use of braces, if needed.

• Rest for one day between each training session.

• Use jacuzzis, hot tubs, steam rooms, and saunas to increase blood flow to the tissues.

• Indulge in massages.

• Drink plenty of water.

• If you have a strain, cut back and consult a doctor.