Athletes who play baseball, tennis, and other throwing and racquet-based sports are more likely to suffer rotator cuff tears.Some cuff tears can be treated with rest and physical therapy, while others may need steroid injections or surgery.Some rotator cuff injuries can be treated with physical therapy.Rest and possibly surgery will be required for severe injuries.You can heal your rotator cuff if you work with your doctor and physical therapist.
Step 1: You should make a doctor's appointment.
First, rotator cuff tears should be seen by a doctor.The severity of the injury will determine how you treat it.If you notice chronic pain in your shoulder, make an appointment with your doctor.Your doctor can assess the level of the tear, and let you know if conservative treatments such as rest and physical therapy will be enough to restore normal mobility.Steroids are often used to treat tears that are severe or complete.x-rays and other tests may be used by your doctor to see if surgery is necessary.
Step 2: You should rest your shoulder.
Rest your shoulder as much as possible while your tear heals.Lifting too much can cause your arm to be raised too high.If your arm is too heavy, use a sling or hang naturally.Allow your shoulder to rest for as long as your doctor recommends.The severity of the injury can affect the length of recovery.Once you return to normal physical activity, start small.As you heal, talk to your doctor or physical therapist about what you can do.
Step 3: Take 15-20 minutes to ice your shoulder.
Use a commercial ice pack or a bag filled with ice cubes.Wrap your ice pack in a clean cloth or rag and hold it over your rotator cuff for 15-20 minutes to help mitigate any pain and swelling that you may experience.Ice your shoulder throughout the day to help it heal.It is advisable to wait at least 30 minutes between icings.
Step 4: To manage pain, use over-the-counter anti-Inflammatory medications.
Ibuprofen and naproxen can be taken over-the-counter to manage pain while your shoulder heals.Dosage information on the packaging can be used as a guide to use the medication.
Step 5: Attend physical therapy.
It is possible to regain strength and mobility in your shoulder by working with a physical therapist.As part of a conservative treatment plan, physical therapy can be used.Ask your doctor or friends who have recovered from a similar injury if they recommend a quality physical therapist in your area.You can check a potential physical therapist's license online using links provided by the Federation of State Boards of Physical Therapy.
Step 6: Ask your doctor about steroid injections.
Chronic inflammation, mobility, and pain can be alleviated with cortisone injections.Some patients can return to regular levels of mobility without surgery if they receive steroid injections.If you're a good candidate for injections, talk to your doctor.Over time, cortisone injections will wear off.You might need more injections in the future.
Step 7: Discuss the possibility of rotator cuff surgery with your doctor.
If you have chronic pain or weakness that conservative treatment has failed to help, you may need to consider surgery.If you meet the criteria, talk to your doctor.They can recommend a surgeon in your area who can help you choose the right surgical technique.A procedure called a débridement can be used to remove partial tears, as well as arthroscopic surgery, which uses a small incision and a camera to guide the surgery.An open repair of the bone is required for full tears.
Step 8: Warm up with low impact activity.
If you want to return shoulder mobility, take an extra 5 minutes to warm up.Walking or riding a stationary bike are low impact activities.This will help increase blood flow to the muscles.
Step 9: As your shoulder heals, gently exercise it.
To return strength and mobility to your shoulder, you need to start stretching and doing basic exercises.You should stop or reduce the difficulty of activities that cause you pain if you feel resistance when you first start.Pendulum swings: Use your non-injured arm to support yourself on a table or chair as you bend over at your hips.If you have an injured arm, hang down, and slowly perform easy movements in all directions for 1-2 minutes.Lie on your stomach with an injured arm.Lift your hand and squeeze your shoulder blade.This can be repeated for 10 times.As you build strength you can add a light hand weight.Pinch your shoulder blades together and hold for 10 seconds.Do that a number of times.
Step 10: It's a good idea to stretch your shoulder on a regular basis.
It should be stretched daily to help it heal as it heals.During an exercise session, you may choose to do one or two stretches at different points throughout the day to help keep your shoulder limber.Flexion stretch: lie down on your back with your knees bent.Put your hands together and stretch them over your head.After holding the stretch briefly, return to neutral.This exercise can be repeated 10 times.Use your non-injured arm to grab the elbow of your injured arm.Pull the elbow across the chest.Hold for a short time before you let go.This stretch should be repeated at least 3 times.It will help stretch the shoulder.
Step 11: Isometric shoulder exercises a good idea?
Once your rotator cuff tear gets a little better, you can do these.Make a fist and push it through a pillow after bending your elbow at 90 degrees.If you are standing with your back against the wall, you can push your elbow backwards.Stand next to the wall if you are feeling good.Push everything from your elbow to the back of your wrist into the wall by angleing your elbows at 90 degrees.The front of your wrist can be pushed into the wall.
Step 12: Discuss strength training exercises with your physical therapist.
As your shoulder heals, your physical therapist can suggest exercises to strengthen it.They can help you figure out which exercises will work best for you.
Step 13: After your shoulder heals, stretch throughout the day.
If you have a rotator cuff injury, performing your stretches in small intervals throughout the day can help prevent further injury.Follow your physical therapist's instructions for stretching.You should stretch your shoulders and arms thoroughly before any physical activity.
Step 14: Make your rotator cuff stronger.
Specific exercises to strengthen your rotator cuff may be recommended by your physical therapist.Keeping away future injury can be accomplished by continuing focused exercise.If you want to exercise your shoulder, make time for it every day.You can continue with your mobility exercises at first.Your doctor will let you add strength training to your shoulder exercises.Adding small hand weights and exercise bands will increase resistance on your mobility exercises as your cuff heals.
Step 15: You should rest your shoulder after you exercise.
If you have rotator cuff injuries, you need to rest your arms more.Allow your shoulder time to rest.You can ice it to help prevent swelling.Allow 1-2 days for your muscles to recover if you participate in heavy strength training.