What is the labrum?
The shoulder labrum is a ring of cartilage that lines the edge of the shoulder socket. It helps stabilize the shoulder joint by making the socket deeper, so the ball of the humerus (upper arm bone) fits more securely. It also serves as an attachment point for ligaments and the biceps tendon, and it helps cushion the joint during movement.
What is a labral tear?
A labral tear is an injury involving a rip or fraying of the labrum. The most common types of these tears include SLAP, Bankart, and posterior labral tears. A SLAP tear involves a tear at the top of the labrum, where the biceps tendon attaches. This type of tear often causes pain with overhead motion and a catching or locking sensation. A Bankart tear affects the lower front part of the labrum and is typically associated with shoulder dislocations. Posterior labral tears occur at the back of the labrum and may lead to pain during pushing motions, decreased range of motion, or a sensation of tightness deep in the shoulder.
What causes a labral tear?
A shoulder labral tear can be caused by different types of stress or trauma on the labrum over time. One common cause is repetitive overhead movement, often seen in athletes who throw, swim, or lift weights regularly. Another major cause is shoulder dislocation, where the ball of the upper arm pops out of the socket, often tearing the labrum in the process. Sudden trauma, forceful or jerking motions, and natural degeneration of the labrum, can all lead to shoulder labral tears.
How to care for your labrum
To care for, and protect your shoulder labrum, try some of the methods below…
1) Strengthen the supporting musclesÂ
2) Maintain good posture
3) Stretch regularly
4) Use proper technique while exercising
5) Avoid repetitive overhead movement
What should I do if I have pain in my labrum?
If you are experiencing pain in your shoulder labrum, it is valuable to take measures to prevent further injury. First, avoid activities that make the pain worse. Rest the shoulder as much as possible, applying ice several times a day to reduce inflammation. Prevent sudden, jerking arm movements and pay attention to any signs of a more serious tear.  If the pain continues or worsens, it’s best to speak with a healthcare professional for further treatment.