A supraspinatus tear involves damage to the tendon of the supraspinatus muscle, which is a component of the rotator cuff in the shoulder. This muscle helps lift the arm away from the body and stabilizes the shoulder joint. Tears can range from partial, where the tendon is damaged but not fully severed, to full-thickness, indicating a complete rupture. Such injuries can result from sudden trauma, like a fall or heavy lift, or develop gradually from repetitive stress and degeneration over time. Understanding what actions to avoid is important to prevent further injury and support the healing process of the compromised tendon.
Movements and Activities to Avoid
Individuals with a supraspinatus tear should avoid movements that place excessive strain on the injured tendon. Overhead lifting, such as pressing weights above the head or reaching for high shelves, can significantly aggravate the tear. These actions compress the tendon, potentially impeding healing. Repetitive arm motions, common in activities like painting, swimming, or certain sports, also contribute to ongoing wear and tear.
Reaching behind the back, as when tucking in a shirt or fastening a bra, can stretch the supraspinatus tendon into an awkward and vulnerable position. This movement can exacerbate pain and stress the healing tissue. Similarly, pushing or pulling heavy objects creates considerable force across the shoulder joint.
Sleeping directly on the affected shoulder can also be detrimental, as it applies direct pressure and can cause pain, especially at night. This position may also reduce blood flow to the injured area, which is already naturally limited for the supraspinatus tendon, potentially slowing recovery. Avoiding these specific movements and positions helps protect the healing tendon from undue stress.
Common Mistakes in Tear Management
A common error in managing a supraspinatus tear is ignoring or “pushing through” pain. Pain serves as a signal that the shoulder is being overstressed, and disregarding it can lead to further damage or hinder the healing process. Continuing activities that cause discomfort can transform a partial tear into a full-thickness tear or worsen an existing full tear. Another mistake involves neglecting prescribed rest, as adequate rest allows the injured tissues time to repair and recover.
Self-diagnosing or attempting to self-treat without professional guidance can also impede effective recovery. Not adhering to physical therapy instructions, or prematurely resuming intense activities, are frequent missteps. Physical therapy exercises are specifically designed to restore strength and range of motion safely, and rushing this process can lead to re-injury.
Failing to maintain proper posture can also contribute to ongoing shoulder issues. Poor posture, such as rounded shoulders, can reduce the space available for the supraspinatus tendon, increasing friction and irritation during arm movements. This constant irritation can prevent the tear from healing or lead to recurrent pain.
When to Seek Immediate Medical Attention
While managing a supraspinatus tear involves avoiding certain actions, it is equally important to recognize when immediate medical attention is necessary. Sudden, severe pain in the shoulder, particularly if accompanied by a snapping sensation, warrants prompt evaluation. A complete loss of shoulder function, where the ability to lift or move the arm is significantly impaired, also signals a need for urgent care.
The presence of numbness or tingling extending down the arm, especially into the hand, should not be ignored. Signs of infection, such as increasing redness, warmth, significant swelling, or fever around the shoulder area, also necessitate rapid medical intervention. Persistent pain that does not improve with rest, ice, or avoidance of aggravating activities, or pain that worsens over time, indicates that the injury may not be healing properly or could be progressing.