SLAP Tear

Explanation of Diagnosis

A SLAP tear is an injury to the labrum, a tough rim of cartilage around the shoulder socket, where the biceps tendon attaches. “SLAP” stands for Superior Labrum, Anterior to Posterior, describing the location of the tear. It often happens from repetitive overhead activity, a sudden traction or pull on the arm, or a slip/fall that jams the shoulder. Common symptoms include pain in the front of the shoulder, clicking or catching, reduced throwing or lifting strength, and discomfort with overhead motions or reaching back.

Specific Work Modifications

• Avoid lifting, reaching, or working with the arm overhead as much as possible
• Keep frequently used items at about shoulder height or lower to reduce shoulder elevation
• Use a keyboard and mouse position so your elbows stay close to your sides and your shoulder is relaxed
• Limit pulling motions (such as tugging heavy drawers, opening tight cases, or hauling equipment) and use your whole body instead of only the arm
• Take short breaks every 20 to 30 minutes to change positions and avoid prolonged arm elevation
• Use a backpack with both straps or a rolling cart instead of one-shoulder carrying

Specific Activity Modifications

• Pause throwing, pitching, spiking, and other overhead sports until symptoms are clearly improving
• Avoid exercises that commonly irritate SLAP tears, especially pull-ups, heavy rows, dips, and bench pressing with your elbows flared
• Modify swimming or other overhead endurance activities by reducing range and intensity; consider temporary alternatives like walking, biking, or stationary cardio
• Avoid aggressive stretching or strength work that causes sharp front-shoulder pain, catching, or a “pop”
• If you lift weights, temporarily switch to neutral-grip pressing and supported movements in a pain-free range while you rebuild control

Recommended Supplements

• Omega-3 fish oil 1,000 to 2,000 mg per day (combined EPA and DHA) may help support healthy inflammation balance
• Vitamin D3 1,000 to 2,000 IU per day if you may be low (a blood level can confirm) may support bone and tissue health
• Curcumin (turmeric extract) 500 to 1,000 mg per day with food may help some people with exercise-related aches and inflammatory symptoms
• Collagen peptides 10 g per day may support connective tissue maintenance when combined with a protein-rich diet

Recommended Nutrition and Hydration

Diet Recommendations

• Aim for steady protein intake each day (for example, from fish, poultry, eggs, beans, tofu, Greek yogurt, or lean meats) to support tissue repair
• Include colorful fruits and vegetables and sources of healthy fats (olive oil, nuts, seeds) to help reduce excess inflammation
• Choose high-fiber foods (beans, lentils, oats, berries) to support overall metabolic health during recovery
• Limit alcohol and highly processed foods, which can worsen inflammation and recovery in some people

Hydration Tips

• Drink water regularly through the day, especially if you are active or sweating
• If your activity causes heavy sweating, consider an electrolyte beverage occasionally rather than relying only on plain water

Home Exercise Prescription

Perform these exercises 3 to 5 days per week, stopping any activity that increases pain sharply.

1. Pendulum swings: Lean forward with your non-painful arm supported; let the affected arm hang and gently swing small circles for 1 to 2 minutes, then repeat in the opposite direction
2. Scapular retractions: Sit or stand tall and gently squeeze your shoulder blades down and back without raising your shoulders; hold 5 seconds, repeat 10 to 15 times
3. Shoulder isometrics (gentle): With your arm by your side, press your hand lightly into a wall without moving the shoulder; hold 5 to 10 seconds, repeat 5 to 10 times in a comfortable direction (do not push into pain)
4. Table slide (pain-free range): Sit at a table, place the hand on the surface, and slide the arm forward only as far as comfortable; hold 2 seconds, repeat 10 times
5. Doorway pec stretch: Stand in a doorway with forearms on the frame and gently step through until you feel a mild stretch in the front of the chest; hold 20 to 30 seconds, repeat 2 to 3 times
6. Avoid painful resistance training or aggressive stretching, and stop if symptoms sharply worsen.

Helpful Books

• "Explain Pain" written by David J. Butler, Lorimer Moseley
• "Move Your DNA" written by Katy Bowman
• "The Sports Medicine Patient’s Guide" written by Partha Kar, MD