The rotator cuff consists of a group of muscles and tendons surrounding the joint where your shoulder and upper arm meet. Repetitive motions or a sudden injury may cause part of the tendons to tear, resulting in pain and possibly a limited range of arm movement. Learning how to care for a torn rotator cuff properly may help to speed the healing process.
Evaluation
Try to determine the extent of the damage, as a severe tear may require medical assistance and possibly surgery. Try to move the injured shoulder, as well as the hand and arm located on that side of the body. If you experience immobility or a severely limited range of movement, consult a doctor for a more intensive evaluation. Other symptoms requiring medical attention include a weakened grip, intense pain, or stiffness that persists for more than two to three days.
Recovery
If the tear appears to be minor and you experience no symptoms that require immediate medical attention, the injury will likely heal on its own over time. You can help to speed the healing process along by minimizing the amount of activity you perform with the injured shoulder, although a small amount of gentle exercise may help to improve blood flow and prevent stiffness. If you experience swelling, elevating the shoulder and applying a cold compress will often alleviate the problem. Pain medications, such as acetaminophen and ibuprofen, will also help to treat discomfort, but you should ask your doctor about any possible complications before taking anything.
Rehabilitation
Once your shoulder has healed, stretch and strengthen the shoulder to help restore your range of motion and prevent similar injuries in the future. One exercise involves standing upright with your hands clasped behind you; slowly bring your hands upwards to begin stretching your shoulders. Hold your arms in place for 15 to twenty 20 before lowering them back down. Another exercise is to extend the weakened or stiff arm in front of you and place the wrist of the opposite arm against the elbow; use the wrist to pull the extended arm towards your chest.
Over time, you will be able to increase the intensity of your exercises to further improve your strength and mobility. Avoid becoming too ambitious with your stretching goals, as you may cause a whole new injury if you are not careful.
