The rotator cuff is the group of small muscles and tendons that move and stabilize your arm within your shallow shoulder socket. Because the rotator cuff permits a wide range of shoulder motions, injuries are common. Rotator cuff injuries cause weakness and pain, particularly when lifting your arm above shoulder height. In order to heal, blood must nourish the rotator cuff with oxygen and nutrients. Rotator cuff rehabilitation, therefore, requires blood circulation therapies to encourage blood flow to the injured area. Adequately warming up your shoulders to increase blood circulation before exercise can also help prevent injuries from occurring.
Active Rest
Rest your shoulder for four of five days after an injury or until swelling has subsided. Rest does not mean complete inactivity, but rather active rest. Introduce non-weight-bearing movements into your daily routine as pain permits and try not to favor your shoulder. Rest relieves shoulder swelling, and mild activity promotes continued blood flow to the injured area. Mild shoulder movement prevents stiffening of the joint, atrophying of the muscles and risk of developing frozen shoulder.
Apply Heat
If your shoulder is inflamed, avoid heat because it increases inflammation. Apply ice instead to your shoulder to reduce swelling. Four or five days after injury or once inflammation has subsided, apply heat to your shoulder to increase blood circulation. Apply moist heat if possible, which includes steam room, hot shower, heated wet towel, heat pack or heating pad. In addition to increasing circulation to the area, heat can ease spasms and muscle tightness. As a preventative treatment, apply heat to your shoulder before exercise.
Massage
Massage therapy can help relieve pain and stiffness related to rotator cuff tendinitis. Deep tissue massage stimulates blood flow to the area by releasing tension in your muscles that would otherwise block the flow of blood. Massage also relaxes muscle spasms to further assist in your recovery. Include regular massage in your fitness program to avoid injury.
Movement
As your injury continues to heal, introduce more and more movement into your therapy program. Work to the edge of your pain and range of motion, increasing your movement as your range of motion improves and your pain decreases. In situations in which your shoulder remains immobile for prolonged periods, move your shoulder periodically to ensure it receives adequate blood supply.
Stretch
In the same manner that massage and movement encourage blood flow, stretching increases circulation. Tight muscles block the flow of blood. Gentle stretching permits blood to re-enter the area. Never bounce or force your shoulder into a stretch. Move your shoulder slowly into the stretch until you have reached your range of motion, then hold the position for 20 to 30 seconds. If recovering from injury, stretch only to the point of pain.
