What Causes Rotator Cuff Tendinitis?

Rotator cuff tendinitis is caused by inflammation or irritation of the tendons in the rotator cuff, usually due to repetitive movements, overuse, or poor shoulder mechanics.

7 Of The Most Common Causes of Rotator Cuff Tendinitis

1. Repetitive Overhead Movements

Frequent overhead motions, such as those in sports like baseball, swimming, and tennis, or jobs that require reaching above the head, can strain the rotator cuff tendons over time, leading to tendinitis.

2. Poor Shoulder Mechanics & Posture

Poor posture, such as rounded shoulders or a forward head posture, can affect the shoulder’s natural alignment. This increases pressure on the rotator cuff tendons and makes them more prone to inflammation.

3. Age-Related Degeneration

As we age, tendons naturally weaken, losing elasticity and becoming more prone to irritation. This is why rotator cuff tendinitis is more common in people over 40.

4. Acute Injury or Trauma

A sudden injury, such as falling on an outstretched arm, can cause tendinitis if it stresses or slightly tears the rotator cuff tendons. While more commonly associated with tears, such trauma can also lead to inflammation.

5. Muscle Imbalance & Weakness

Imbalance in the shoulder muscles, especially if the rotator cuff muscles are weak, can place more strain on the tendons, leading to inflammation. The surrounding muscles, like the deltoids, may overcompensate, increasing the risk of tendinitis.

6. Bone Spurs

Bone spurs, often associated with aging, can form on the shoulder blade and rub against the rotator cuff tendons, causing irritation and inflammation.

7. Improper Lifting Technique

Incorrect lifting techniques, particularly lifting with poor form or heavy weights, can overload the rotator cuff tendons, leading to wear and tear over time.

Preventing Rotator Cuff Tendinitis

• Strengthen the Shoulder Muscles – Regular exercises to strengthen the rotator cuff and shoulder stabilizers can prevent strain on the tendons.
  
• Maintain Good Posture – Proper posture reduces unnecessary strain on the shoulder.
  
• Avoid Repetitive Overhead Movements – Limit excessive overhead activities or use good body mechanics if overhead movements are necessary.
  
• Warm-Up Properly – Always warm up before physical activities that engage the shoulder.

If you experience shoulder pain or suspect tendinitis, and it’s not going away within a few days or the pain feels severe, you should get it looked at before underlying small problems become big problems.