What To Know
- If you have a rotator cuff injury, it’s important to see a doctor to get a diagnosis and treatment plan.
- If your doctor has cleared you to deadlift with a rotator cuff injury, there are a few things you can do to minimize the risk of further injury.
If you’re an avid lifter, you know that the deadlift is a cornerstone exercise. It’s a compound movement that works multiple muscle groups, including your back, legs, and glutes. But what if you have a rotator cuff injury? Can you still deadlift?
The answer is: it depends.
What Is a Rotator Cuff Injury?
The rotator cuff is a group of four muscles that surround the shoulder joint. These muscles help to stabilize the shoulder, rotate the arm, and lift it overhead. A rotator cuff injury occurs when one or more of these muscles is torn or damaged.
Symptoms of a Rotator Cuff Injury
The most common symptoms of a rotator cuff injury include:
- Pain in the shoulder, especially when lifting or reaching overhead
- Weakness in the shoulder
- Stiffness in the shoulder
- Popping or clicking sounds in the shoulder
Can I Deadlift With a Rotator Cuff Injury?
If you have a rotator cuff injury, it’s important to see a doctor to get a diagnosis and treatment plan. Once you’ve been diagnosed, your doctor will be able to tell you whether or not it’s safe for you to deadlift.
In general, it’s not advisable to deadlift with a rotator cuff injury. Deadlifting can put a lot of stress on the shoulder joint, and if your rotator cuff is already injured, it could make the injury worse.
How to Deadlift With a Rotator Cuff Injury
If your doctor has cleared you to deadlift with a rotator cuff injury, there are a few things you can do to minimize the risk of further injury:
- Use a lighter weight. Don’t try to lift as much weight as you did before your injury. Start with a weight that’s challenging but doesn’t cause pain.
- Focus on proper form. It’s important to deadlift with proper form to protect your shoulder. Keep your back straight, your core engaged, and your shoulders down and back.
- Don’t overextend your reach. When you reach down to grab the barbell, don’t overextend your reach. This can put stress on your shoulder joint.
- Don’t jerk the weight. When you lift the weight, don’t jerk it. Lift it smoothly and controlled.
- Stop if you feel pain. If you feel any pain in your shoulder, stop lifting immediately.
Other Exercises for Rotator Cuff Injuries
If you’re not able to deadlift with a rotator cuff injury, there are other exercises you can do to strengthen your shoulder and improve your range of motion. Some good exercises for rotator cuff injuries include:
- Shoulder shrugs
- Shoulder rolls
- Arm circles
- Pendulum exercises
- Isometric shoulder exercises
When to See a Doctor
If you have a rotator cuff injury, it’s important to see a doctor if:
- The pain is severe or doesn’t improve with home treatment
- You have weakness or numbness in your shoulder
- You have difficulty moving your shoulder
- You hear a popping or clicking sound in your shoulder
Final Thoughts: Deadlifting With a Rotator Cuff Injury
If you have a rotator cuff injury, it’s important to see a doctor to get a diagnosis and treatment plan. Once you’ve been diagnosed, your doctor will be able to tell you whether or not it’s safe for you to deadlift. If you’re cleared to deadlift, be sure to use a lighter weight, focus on proper form, and don’t overextend your reach. If you feel any pain, stop lifting immediately.
Basics You Wanted To Know
Q: Can I deadlift with a torn rotator cuff?
A: No, it’s not advisable to deadlift with a torn rotator cuff. Deadlifting can put a lot of stress on the shoulder joint, and if your rotator cuff is already torn, it could make the injury worse.
Q: How long does it take for a rotator cuff injury to heal?
A: The healing time for a rotator cuff injury varies depending on the severity of the injury. Minor injuries may heal within a few weeks, while more severe injuries may take several months or even years to heal.
Q: What are the best exercises for rotator cuff injuries?
A: Some of the best exercises for rotator cuff injuries include shoulder shrugs, shoulder rolls, arm circles, pendulum exercises, and isometric shoulder exercises.
