9 SLAP Tear Treatment Exercises to Avoid Surgery

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Your go-to muscle coach, KeepTough, is here again to help you stay strong and avoid unnecessary trips to the operating table. If you’ve been dealing with shoulder pain and got hit with the news that you have a SLAP tear, don’t panic just yet. The Superior Labrum Anterior to Posterior (SLAP) tear can be brutal, messing with your shoulder’s stability and challenging lifting or daily activities. But, surgery isn’t always the answer.

A solid rehab plan with the right exercises can get you back in action without surgery. Knowing which movements will help and which will set you back is key.

What Is a SLAP Tear?​

A SLAP tear happens when the labrum, the cartilage surrounding the shoulder socket, is damaged. This cartilage helps keep the shoulder stable and functioning properly. Its tears can lead to pain, weakness, and limited movement.

This kind of injury is common in athletes, weightlifters, and anyone who performs a lot of overhead motions. Repetitive stress, heavy lifting, falls, or sudden trauma, like a hard pull on the arm, can cause it. Symptoms often include deep shoulder pain, popping or clicking sounds, weakness, and instability when moving the arm.

Why Exercise Is Key to SLAP Tear Recovery​

Surgery isn’t always the best solution. Physical therapy and rehab exercises can be just as effective, if not more so, in restoring strength and mobility. Surgery often means months of recovery and a tough road back to full strength.

Targeted exercises help rebuild the muscles around the shoulder, providing better support and stability. Strengthening the rotator cuff, improving mobility, and retraining movement patterns can take pressure off the injured labrum, allowing it to heal naturally.

Top Exercises for SLAP Tear Treatment​

Stretching Exercises to Improve Shoulder Mobility​

• Pec Stretch: Stand in a doorway, place your forearm against the frame, and gently lean forward to stretch the chest and front shoulder.
• Cross-Body Stretch: Swing one arm across your chest and use the opposite hand to pull it closer, stretching the back of the shoulder.
• Internal and External Rotator Stretch: Gently stretch the rotator cuff muscles with a resistance band or towel, improving flexibility and reducing stiffness.

Strengthening Exercises Best for the Rotator Cuff and Shoulder Muscles​

• External Rotation with Resistance Band: Anchor a band at waist level, keep your elbow at your side, and rotate your arm outward to strengthen the rotator cuff.
• Scapular Retraction: Squeeze your shoulder blades together while keeping your arms relaxed. It strengthens the muscles that stabilize the shoulder.
• Prone Y and T Raises: Lie face down, lift your arms into a Y or T shape, and hold for a few seconds. These exercises help improve shoulder blade control and strengthen the supporting muscles.

Exercises Focused on Stabilizing the Shoulder Joint​

• Isometric Shoulder Holds: Press your hand against a wall or doorway and hold the position, engaging the stabilizing muscles without excessive movement.
• Plank Variations: Standard or side planks help develop core and shoulder stability, reducing strain on the labrum.
• Closed Chain Shoulder Circles: Place your hands on a stable surface, such as a table, and make small, controlled circles to improve stability without stressing the joint.

Exercises to Avoid with a SLAP Tear​

Movements That May Worsen the Condition​

• Overhead Presses: Lifting weights overhead, including shoulder and military presses, puts excessive strain on the injured labrum.
• Heavy Bench Press: The deep stretch at the bottom of a heavy bench press can aggravate and worsen the tear.
• Dips: This movement places a ton of stress on the front of the shoulder and can easily cause further damage.

Why You Should Avoid Certain Exercises During Recovery​

These movements put unnecessary strain on the labrum, slowing the healing process and potentially worsening the tear. For a successful recovery, avoid anything that causes sharp pain or discomfort. Focus on controlled, pain-free movements that strengthen and stabilize rather than overload the shoulder.

Tips for Safe SLAP Tear Recovery​

One of the most important things you can do is gradually increase the intensity of your exercises. Jumping back into heavy lifting too soon is a recipe for reinjury. Start with light resistance and focus on proper form before adding weight.

Your physical therapist or an experienced trainer can make a huge difference. They can guide you through safe progressions and ensure you’re on the right track.

Always listen to your body. Experiencing discomfort is normal, but sharp pain is a red flag. If an exercise doesn’t feel right, back off and adjust as needed. Recovery takes time, but you can regain strength and avoid surgery with the right approach.

Frequently Asked Questions​

Can a SLAP tear heal without surgery?

Many SLAP tears can heal with proper rehab exercises and physical therapy. Strengthening the surrounding muscles and improving mobility can help stabilize the shoulder without surgery.

How long does it take to recover from a SLAP tear with exercise?

Recovery time varies, but most people see improvement within a few months of consistent rehab. Full recovery may take 3-6 months, depending on the severity of the tear and commitment to the rehab program.

Should I completely stop working out with a SLAP tear?

Not necessarily. You must avoid exercises that cause pain or aggravate the injury, but you can continue training with modifications that protect the shoulder.