The shoulder is one of the most moveable joints in the body. The joint is considered a ball and socket joint and comprises the head of the humerus (ball) and part of the scapula, called the glenoid, which is the socket. This joint is lined by a ring of cartilage called the labrum. Shoulder ligaments and one of the bicep tendons attach to the labrum. The labrum functions to keep the ball in the socket better. When the shoulder labrum tears, it can create less stability within the joint.
Two of the most common types of labrum tears are a superior labrum anterior and posterior (SLAP) and a Bankart tear. Overhead-throwing athletes are more prone to this type of tear. So are traumatic injuries like falling or a motor vehicle accident. A Bankart tear often happens when the shoulder dislocates and pulls on the labrum, causing a tear. The tear is often in the lower portion of the labrum. Most Bankart tears occur anteriorly (forward) but can also happen if the humorous dislocates in a posterior direction. Since the joint dislocated and also tore the shoulder labrum, the joint is often now unstable. This can lead to reoccurring dislocations. The more often it dislocates, the less likely conservative therapy will help.
Treatment
Treatment for a labral tear usually starts with rest, ice, and pain medications as needed. After that initial phase, strengthening exercises are generally recommended to help stabilize the joint. In some cases, strong scapular/rotator cuff muscles allow the labrum to heal or no longer become symptomatic. If the tear is too large and symptoms do not go away, surgery may be indicated. There are generally two types of surgery. A surgeon may recommend repairing the cartilage if you are younger, below 35-40 years old. This usually involves drilling anchors into your bone and then suturing the shoulder labrum to those anchors. The labrum will scar down, and through a long rehab process, you should be able to resume previous activities, including sports. If you are over 35-40 years old, the success rate of a repair is not as great, and your surgeon may recommend a tenodesis. In a tenodesis, doctors detach the bicep tendon from the shoulder labrum and reattach it onto your humeral head. Removing the long head of the biceps tendon off the labrum removes much of the tension, relieving pain. The tenodesis can also be effective for failed labral repair surgeries.
Exercises
The scapula and humerus must work together during shoulder motions. If the muscles are not working correctly, the ball of the shoulder can move more and cause pain. This is why it is important to strengthen the scapular muscles. These six exercises will help strengthen all four rotator cuff muscles and the mid- and lower trapezius.
Exercise #2: Shoulder External Rotation
Shoulder External Rotation focuses mainly on the infraspinatus and teres minor muscles. This exercise can be performed in various positions, but a common and efficient way is to perform while standing using a resistance band or a cable pulley machine. Bend your elbow to 90 degrees and keep it next to your side. Then, rotate your forearm outward while maintaining that same 90-degree angle at your elbow.
Exercise #2: Shoulder Internal Rotation
Shoulder Internal Rotation is designed to target the subscapularis muscle, which is the largest and strongest of the rotator cuff muscles. It can also be performed in a variety of ways. To keep things simple, I recommend the same setup as external rotation, but instead of pulling the resistance band away from your body, you will pull it toward your body, moving your forearm inward toward your belly button.
Exercise #3: Shoulder Scaption
Shoulder Scaption will mainly target the suprapinatus muscle. Start with your arms near the pockets of your pants, point your thumbs up toward the ceiling, and then lift your arms, stopping about when your arms are parallel with the ground.
The following three exercises are designed to work your middle and lower trapezius muscles, which are often undertrained. When doing these exercises, you will make a letter with your arms, like a cheerleader, or when dancing to the YMCA song. It is important to remember to initiate movement by squeezing the shoulder blades together toward your spine and down toward your pockets. Avoid over-activating your upper traps and shrugging your shoulders toward your ears.
Exercise #4: Keeling A
Kneeling A, you will lie face down with arms at your side, with palms facing down.
Exercise #5: Keeling T
Kneeling T, you will lie face down with your arms out to the side like the shape of a T. Turn your thumbs toward the ceiling and the squeeze the shoulder blades.
Exercise #6: Keeling Y
Kneeling Y is similar to the prone T, but instead, your arms and body will make a Y shape.
These are a few great exercises you can perform to help stabilize your shoulder joint and prevent increased strain on your torn labrum. Thank you for reading Torn Shoulder Labrum: 6 Great Exercises to Help Decrease Pain.
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