It is small comfort when you are trying to cope with a rotator cuff injury to know that most of the time they heal on their own. The Mayo Clinic recommends gentle exercises, rest, over-the-counter pain relievers, and ice and heat applications. Make an appointment with your doctor right away after the injury. A complete examination may reveal a tear, which will probably be treated with steroid injections or surgery. Once your rotator cuff has been injured, it is more likely to be weak and become re-injured, so make sure it is healed completely before subjecting it to normal activities.
Step 1
Cope with a rotator cuff injury by resting your shoulder. Repetitive overuse of the shoulder causes the ligaments to stretch and the muscles to strain, so reduce your regular activities for a few days.
Step 2
Apply cold packs only for the first two days. Hold the ice pack on your shoulder for 15 to 20 minutes every two hours. This relieves the swelling. Once the swelling is down, you may alternate cold packs with heat pads, but limit heat applications to less than 20 minutes to prevent swelling from reoccurring.
Step 3
Take over-the-counter pain relievers as directed by your pharmacist or on the package. Aspirin, ibuprofen, acetaminophen and naproxen (Aleve) may be chosen, but do not take more than the recommended dosage.
Step 4
Make an appointment with your doctor or physical therapist. She may recommend corticosteroid injections to relieve the pain and swelling. If the injury is severe, you may need surgery or arthroplasty (shoulder joint replacement). Your doctor will tell you if these options are right for you.
Step 5
Begin a gentle stretching and exercise routine two days after the injury. Too much rest may make your shoulder freeze up, preventing proper healing. The Stretching Institute recommends being careful to not overstretch or use too much weight to begin with. Ask a doctor or physical therapist for advice for proper exercises and stretches.
Tips and Warnings
- Rotator cuff injuries can be preventable. Always warm up before exercising. If you know you will be lifting something heavy, take a moment to stretch and warm up your rotator cuff. The shoulder is a complex joint with many moving parts. Strengthen your shoulder and neck muscles to prevent injuries. Untreated rotator cuff injury may progress into arthritis. Consult a qualified medical practitioner if pain or weakness occurs for more than a few days.
Things You'll Need
- Ice pack
- Heat pack
- Pain relievers
