The shoulder is a complex joint that can move in many directions, and as a result, a rotator cuff tear is a common injury. Any activities that require a lot of movement in the shoulder can lead to overuse and eventually a tear. Both during the healing phase and afterward, you will need to take care of your shoulder to allow it to heal properly and avoid reinjury.
Step 1
Rest the area. To allow your rotator cuff to heal, you will need to limit your activity for a while. Avoiding the movements that caused your injury will be necessary, and you may need to rest your arm completely for a few weeks depending on the severity of the tear. Your doctor may also recommend the use of a sling to take pressure off the shoulder and help to remind you not to move the arm.
Step 2
Take medication. To help manage the symptoms of a rotator cuff tear, you may need to take anti-inflammatory or pain medication for a few weeks. If these medications do not help, you may benefit from steroid injections into the shoulder area.
Step 3
Attend physical therapy. A therapist can use modalities such as heat, ice and ultrasound to help relieve symptoms and allow the area to heal. According to the University of California Medical Center, "Ultrasound can enhance the delivery of topically applied drugs and has thermal effects that may also help in the healing process." Your therapist will help you design a program to regain the use of your shoulder without making your injury worse. You will need to work on movements such as internal rotation, external rotation and abduction of the shoulder joint.
Step 4
Exercise to strengthen the muscles that support shoulder movements and to improve flexibility. You will need to continue with an exercise program for the rest of your life so the shoulder does not become tight or weak, making it prone to reinjury. The University of Washington Medical Center states that the right strength training program can help you to avoid future problems. The UW website (see Resources) outlines exercises that may be appropriate to help strengthen your shoulder.
Step 5
Learn proper body mechanics. Along with an appropriate exercise program, you will need to learn how to use your shoulder without aggravating your condition. If your injury was due to overuse from sports or work, meeting with a trainer or therapist can help you learn how to use your shoulder without stressing the rotator cuff. A trainer can watch you move and diagnose when you are placing excessive use on the shoulder and then help you find better alternatives.
Step 6
Consider surgery if conservative treatment does not work. There are different types of surgery depending on the location and severity of the tear. If the tear is not too severe, you may be able to have minimally invasive or arthroscopic surgery. If the tear is deep, your surgeon may need to restructure your shoulder joint. You and your doctor will also have to take into consideration what types of activities you want to return to. The amount of wear and tear you plan to place on the shoulder will determine how stable your joint will need to be after the procedure.
Tips and Warnings
- Before starting any exercise program check with your doctor. Some exercises may be contraindicated for you depending on where the tear is in the rotator cuff.
- Do not ignore symptoms such as pain or loss of range of motion. If you have a tear, you need to address it immediately to avoid complications such as frozen shoulder. The sooner you seek treatment, the better your chances of making a full recovery.
