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Labrum Tear Pain (Exercise Controlled) - 7 Week Rehab Plan

Generated by MMSx Authority Team

Overview: A labrum tear involves damage to the labrum, a ring of cartilage that deepens the shoulder socket (glenoid) and helps stabilize the shoulder joint. Tears can range from minor fraying to complete detachment, often causing pain, clicking, catching, and instability, especially with certain arm movements or exercises. This 7-week plan follows the NEEBAL framework (Neutral → Elasticity → Endurance → Balance → Activation → Load) to systematically guide recovery, focusing on managing pain, protecting the labrum, restoring gentle and controlled pain-free shoulder movement, strengthening the rotator cuff and scapular stabilizers, and safely progressing to functional and activity-specific tasks while respecting the healing process and avoiding aggravating movements.

Pain Profile (10 Parameters)

Technical Name: Glenoid Labrum Tear (e.g., SLAP tear, Bankart lesion), Shoulder Instability
Layman's Description: A tear in the cartilage rim of the shoulder socket, causing pain, clicking, catching, or a feeling of instability, especially with certain arm movements.
Common Triggers: Acute trauma (e.g., fall on outstretched arm, shoulder dislocation), repetitive overhead activities (e.g., throwing sports, weightlifting), sudden pulling or jerking motions, age-related degeneration.
Synonyms / Alternate Names: Torn shoulder cartilage, shoulder socket tear, glenoid labral injury.
Movement Pattern Involved: Pain with overhead activities, pain with specific internal/external rotation positions (e.g., "peel-back" mechanism for SLAP tears), clicking/catching sensation, feeling of instability or "dead arm," weakness with certain movements, altered scapulohumeral rhythm.
Region / Body Part: Deep within the shoulder joint, often radiating to the front, side, or back of the shoulder. Pain can be localized or diffuse.
Pain Type: Deep, aching pain; sharp pain with specific movements; clicking, popping, or grinding sensation; catching or locking of the shoulder; feeling of instability; weakness, especially with overhead or rotational movements.
Severity / Stage Tags: Type I-IV for SLAP tears (fraying to detachment), Acute (recent injury), Chronic (long-standing tear). This plan is for exercise-controlled pain, often indicating non-surgical or post-surgical conservative management.
Suggested Drill Focus: Pain modulation → gentle stabilization → scapular control → isometric/rotator cuff strengthening → proprioception → progressive functional loading (avoiding aggravating positions).
Red Flags: Sudden severe pain after trauma, inability to move arm, recurrent dislocations, significant swelling/bruising, signs of infection, progressive weakness/numbness in arm → urgent medical evaluation. **Always follow orthopedic surgeon's specific post-operative precautions if applicable.**

Warm-Up (5–7 mins)

Diaphragmatic Breathing (1-2 min): Deep belly breaths to reduce overall tension and calm the nervous system, promoting relaxation in the shoulder girdle.
Pendulum Swings (1-2 min): Stand leaning forward, let affected arm hang loosely. Gently swing arm forward/backward and side-to-side, then small circles. Pain-free range only.
Scapular Setting (1 min): Gentle depression and retraction of shoulder blades to engage mid-back stabilizers, creating a stable base for the shoulder.
Gentle Cervical Retractions (1 min): Slow, subtle chin tucks to activate deep neck flexors, ensuring a neutral neck position to avoid compensatory strain.

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Cooldown (5–7 mins)

Gentle Shoulder Stretches (2 mins): Passive cross-body stretch (gentle, avoiding pain), doorway chest stretch (gentle), within pain-free limits.
Scapular Retractions (2 mins): Slow, controlled squeeze of shoulder blades together and down to reinforce proper posture.
Ice Application (10-15 mins): Apply ice pack to the affected shoulder area to reduce inflammation and pain, if comfortable.
Relaxation Breathing (2 mins): Deep, slow breathing to promote full muscle relaxation and recovery, focusing on calming the nervous system.

Written/Suggested by MMSx certified Professionals (MMSx Authority) — NEEBAL framework applied.

Disclaimer: This rehabilitation program is educational and follows evidence-based principles. **Individuals with a suspected or diagnosed labrum tear should first be thoroughly assessed and cleared by a medical professional (e.g., physician, physical therapist, orthopedic surgeon) before initiating any exercise program.** Strict adherence to post-operative precautions is paramount if surgery has occurred. Stop any exercise that causes increased pain, clicking, catching, instability, or other concerning symptoms. Progression should be very gradual and strictly symptom-limited. This is not medical advice. MMSx Authority, TrainersEye, and affiliates disclaim liability for injuries or adverse outcomes.