Injuries to the rotator cuff in the shoulder are common. The shoulder is a complex joint that moves in many directions. It can easily be overused and injured during work activities and sports that require repetitive use of the shoulder. Techniques used to rehabilitate your shoulder depend on the severity of the injury. The sooner you seek treatment you can help avoid complications and surgery. To regain use of the shoulder you will need to exercise and learn better ways to use it to avoid re-injury.
Step 1
Incorporate range of motion exercises into your routine. An important step in recovering from a rotator cuff injury is to regain full range of motion in the effected shoulder. If you don't you may compensate when trying to use your arm and you run the risk of re-injury. To start either stand or lie on your back. Hold a pole or broomstick with your palms facing your body. Start with the pole resting against your thighs. Then lift the pole overhead as far as you can. The uninjured arm can assist the injured arm to lift higher. Repeat eight to12 times. Your doctor or therapist can recommend additional movements.
Step 2
Do external and internal rotation exercises. Strengthening your shoulder muscles will help take pressure off your shoulder joint, which will reduce pain and help you to avoid re-injuring the area. Lie on your left side. Hold a weight in your right hand. Rest your right elbow against your waist. For this exercise it is important to keep your elbow in contact with your waist the entire time. Rotate down and bring your right hand and the weight across your stomach. Rotate back up until the right hand and weight are straight above your waist. Your elbow is still in contact with your waist and at a 90-degree angle. Do eight to 12 repetitions. Repeat on the other side.
It is good to strengthen both sides because you may tend to compensate by overusing the uninjured side. This can lead to a muscular imbalance and further injury. It is better to train both shoulders so they are equally strong. Talk with your doctor or therapist about additional exercises based on your individual needs and goals.
Step 3
Add in a shoulder stretch. Stretching daily will help keep your shoulder joint flexible so it is less prone to injury. Tight muscles can pull the joint and are more susceptible to tears. To begin, stand in a doorway. Place your right foot forward and your left foot back in a lunge position. Place your elbows against your waist, rotate your hands out and press your palms against the door frame. Your elbows are at a 90-degree angle and your hands are waist height. Keep your back straight and the hips under your shoulders. Lean forward pressing against the door frame until you feel a stretch. Squeeze your shoulder blades together. Hold for a slow 30-second count. Switch legs and repeat. As with the strength training exercises, your doctor and therapist can recommend additional stretches.
Step 4
Talk to your physical or occupational therapist about how to participate in your favorite activities without stressing the shoulder joint. Your therapist can watch how you move your shoulder during common activities. He can then teach you better ways to move in order to take stress off your shoulder and rotator cuff.
Step 5
Use modalities. Initially you may need to use ice, heat, have injections or take medications. This will help to reduce your symptoms so you can begin to rehabilitate your rotator cuff. Heat can be used before exercise to help loosen the muscles and joint. Ice can be applied after exercise to help reduce pain and swelling and allow the area to rest. Anti-inflammatory or pain medications may also help you to ease your symptoms so you can begin to use your arm again.
Tips and Warnings
- Seek treatment as soon as you notice symptoms. The longer you wait the more severe your injury may become and the longer your rehabilitation will take.
- Talk to your doctor or physical therapist about when it is appropriate to start using weights. Adding in a strength training program too soon can do more harm than good.
