The rotator cuff is a group of muscles and tendons that help to support the shoulder during any kind of rotating movement. Sudden trauma to the shoulder from a sports injury, overuse and repetitive movement of the shoulder can cause small tears in the tendons that connect the muscles to the bone. This may result in soreness, swelling and pain. With the right approach, recovery is possible.
Instructions
1. Stop activities such as reaching, lifting or repetitive motion with the first signs of having a shoulder injury. Wear a sling or shoulder immobilizer to help rest the shoulder. With an ice pack, ice the shoulder two or three times each day for 15 to 20 minutes each time. This will help to reduce any swelling. Take over-the-counter anti-inflammatory medication for the pain.
2. Use heat therapy after two days of rest, ice and taking pain medication. Alternate your ice treatments with heat, by using a heating pad. This will draw blood to the area and promote healing and keep the joint from becoming stiff. As with icing, use heat for 15 to 20 minutes each time. Continue with the pain medication as needed.
3. Start a stretching routine if the pain has subsided and there is no swelling. Do light stretches such as across-the-body stretch or an overhead stretch. Do shoulder circle exercises with arms held straight out to your side. If there is no pain, use light weights while doing shoulder shrugs and curls. Exercise and stretch daily to recondition and strengthen the shoulder.
4. Consult with a sports doctor or orthopedic doctor if the pain has not subsided. A cortisone injection may be prescribed. This will relieve the pain and swelling and allow you to exercise and stretch to strengthen the shoulder. Continue to exercise and stretch daily to recondition and strengthen the shoulder.
5. Discuss with you doctor the next approach to recovery if after a few weeks there is no improvement and you are still experiencing pain. Most rotator cuff injuries can be treated in this way; however, if the injury is severe enough, surgery may be the next step.
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