Once we hit our 50s, it doesn’t take much to get shoulder injuries. By then, the bones had started to lose solidity, the cartilage had worn away, and the shoulder muscles and tendons had grown weaker. Among elderly persons, two specific types of shoulder injuries are prevalent.
injury to the rotator cuff
The rotator cuff, a collection of tendons and muscles that support and stabilize your shoulder, is prone to tearing or inflammation.
When moving a large object above your shoulders, such as reaching up to trim tree branches or placing luggage in an overhead bin on an aeroplane, these injuries frequently happen. “You use your rotator cuff a lot, but those are little, weak muscles that you rely on for movement and strength. “They can tear if you apply too much force,” explains Massachusetts General Hospital shoulder surgeon Dr. Evan O’Donnell, who is connected with Harvard.
Unusual bone formations or falls that induce rotator cuff injuries might also pinch tendons when you move your shoulder.
What symptoms indicate a rotator cuff injury? “Your range of motion will be intact, but you’ll feel pain on the outside of the upper arm, especially when using your arm overhead,” explains Dr. O’Donnell.
In general, rotator cuff pain is worst at night, he observes. That might occur as a result of the body’s release of inflammatory substances during sleep. Dr. O’Donnell adds, “It might also be that you’re sleeping on your shoulder and are having trouble finding a comfortable posture.
Anti-inflammatory drugs, corticosteroid injections into the shoulder, and physical therapy aimed at strengthening and stretching the shoulder tendons and muscles are all part of the treatment for rotator cuff syndrome. “When those therapies aren’t enough to manage pain, we can replace the shoulder joint or even take tendons from your back to create a new rotator cuff,” explains Dr. O’Donnell.
Fractures
During a fall, the shoulder bones—particularly the collarbone and upper arm bone—are among the most frequently fractured. Pain, bruising, swelling, a lump at the fracture site, trouble moving your arm, or grinding noises as you move it are all possible side effects of these fractures.
It is possible to treat many shoulder fractures without surgery. “The arm is placed in a sling, and you’ll have to go through a course of physical therapy to gently stretch and strengthen your shoulder,” explains Dr. O’Donnell. “The outlook is quite good. Shoulder pain should subside and range of motion should improve over the course of three to six months.”
If you have a complicated fracture, which is characterized by several shattered bones and wounded surrounding tissue, you may require surgery to repair the fracture or replace the shoulder. “After the big surgery, physical treatment is necessary. However, the results are decent to outstanding. According to Dr. O’Donnell, most patients restore full range of motion and experience no pain.
What you’re capable of
Maintaining the strength, flexibility, and health of the joints is essential to preventing shoulder injuries. Many of the tactics used to accomplish this will also lower the risk of fractures or falls. Here are a few illustrations.
Weight-bearing activity. Stronger shoulder muscles and bones can be developed by performing body-weight exercises like planks or modified push-ups or by lifting small weights.
Stretching. It’s crucial to incorporate a warm-up into your regular stretching exercise, such as two minutes of marching in place, to make your muscles long and supple so they can respond faster in the event that you lose your balance. Maintaining the flexibility of your shoulder tendons and muscles also reduces the likelihood of them tearing during exercise.
Improving balance. Exercises that challenge and improve balance, like yoga and tai chi, lower the risk of falls. These exercises call for slow, deliberate movements. Shoulder muscles can be stretched and strengthened with these exercises.
Consuming a balanced diet. The majority of the vitamins, minerals, and nutrients required to maintain the health of your body—including the muscles and bones in your shoulders—can be found in a balanced diet rich in colorful fruits and vegetables, legumes, nuts, and seeds, as well as some poultry, fish, and dairy products (like yoghurt or cottage cheese).
consuming adequate protein, calcium, and vitamin D. The health of the bones is particularly dependent on these nutrients. The National Academy of Medicine states that men and women 51 years of age or over require 1,000 to 1,200 mg of calcium daily, while women need 1,200 mg. 600–800 international units (IU) of vitamin D per day are required for adults over 50. Multiply your weight in pounds by 0.36 to determine your daily protein requirements in grammes.
Going above and beyond
These tactics will shield your shoulders as well.
Before engaging in any activities stretch. Before engaging in shoulder-intensive tasks like carrying a large laundry basket or hanging curtains, spend a few minutes stretching. “To get your blood flowing, march in place for two minutes. Next, raise your left hand to the top of a wall and rotate your torso to the right until your armpit stretches. Next, give it a go from the opposite side. Now, place your left hand at shoulder height or less below the wall. Dr. O’Donnell suggests turning your body to the right until you feel a stretch at the front of your shoulder. Then, repeat on the other side. (See “Try this shoulder stretch.” as well.)
Perform a simple shoulder exercise. “Assume the position of a handshake by placing your right elbow at your waist and your forearm in front of you. Now, swing your hand inward into your belly, then out to the right as far as you can, back to the belly, and finally out to the right. Throughout, keep your elbow near your waist. Repeat ten times, then swap arms. Although you’ll be strengthening your rotator cuff muscles, your shoulder will weary rapidly, according to Dr. O’Donnell.
Cut down on potential falls at home. Fall risk is decreased by removing risks. Make sure corridors are well-lit, clear the floor of clutter and loose carpets, replace broken steps and loose carpeting, install grab bars and floor treads in restrooms that are slick, and wear nonslip shoes on hard floors.
Steer clear of lifting bulky items overhead. Keep those items at or below your waist, if at all possible. Stand tall, hug firmly, use legs for lifting. Avoid overhead lifting to prevent rotator cuff tears and ease tension.
