{"id":4377,"date":"2019-02-25T03:28:10","date_gmt":"2019-02-25T03:28:10","guid":{"rendered":"https:\/\/simplyhealth.today\/?p=4377"},"modified":"2021-11-11T08:14:00","modified_gmt":"2021-11-11T08:14:00","slug":"15-tips-to-heal-a-rotator-cuff-tear","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/15-tips-to-heal-a-rotator-cuff-tear\/","title":{"rendered":"15 Tips to Heal a Rotator Cuff Tear"},"content":{"rendered":"\n
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The rotator cuff is the official term used to describe a muscle group made up of four that work together as individual tendons so that they can make up a cuff around your humerus \u2014 which is the upper arm bone that you likely remember from middle school biology. The names of the four muscles in the rotator cuff are teres minor, subscapularis, infraspinatus, and supraspinatus respectively. They all originate from your scapula which is more colloquially known as the shoulder blade. <\/p>\n\n\n\n

The tendons of the muscles in the rotator cuff attach to the humerus in spots that are known as the lesser and greater tuberosities. The rotator cuff is important as it helps you both rotate and lift your arm. It is also responsible for keeping the ball of your shoulder stable within its joint. There are many ways to damage this muscle group. The most common causes are overuse and acute injuries such as falls.<\/p>\n\n\n\n

1. See your doctor<\/h3>\n\n\n\n

As with any injury<\/a>, the first thing that you need to do is see your doctor so that you can gauge the full extent of the damage as well as which areas need the most treatment. Even if you don\u2019t think that you\u2019ve injured yourself but notice chronic pain in your arm or shoulder, you should consult with your physician immediately so that you can get any damage diagnosed and get a jumpstart on your treatment. <\/p>\n\n\n\n

Your doctor could use either an ultrasound or MRI scan to see which areas are damaged as well as how badly damaged they are. It\u2019s important to get yourself diagnosed as early as possible to make the treatment more effective. Prolonged injuries that aren\u2019t diagnosed often lead to loss of motion as well as general weakness and fatigue of the muscle group. Bear in mind that you\u2019re free to get a second opinion if you are skeptical of the initial evaluation.<\/p>\n\n\n\n\n\n\n\n

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2. Rehabilitation is key<\/h3>\n\n\n\n

Rehabilitation is one of the most crucial parts of the recovery process. This holds true for both surgical and nonsurgical treatments <\/a>for rotator cuff tears. Whenever your shoulder suffers a tear, you\u2019ll most likely also have atrophy of any surrounding muscles. This could lead to loss of motion in your shoulder. <\/p>\n\n\n\n

The best way to restore function and rebuild strength in the damaged muscles is through physical therapy. Even if surgery repairs all the damage to the tendon itself, it\u2019s important to remember that any damaged surrounding muscles will remain weak if you don\u2019t restore them to their former glory through rehabilitation. <\/p>\n\n\n\n

Depending on the extent of your injury, your rehabilitation process could take as long as six months. That said, some people can recover much faster than that, especially if their injury was relatively minor. If you don\u2019t know any physical therapists, you could ask for recommendations from your surgeon.<\/p>\n\n\n\n\n\n\n\n

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3. Surgical options<\/h3>\n\n\n\n

Surgery <\/a>is usually recommended for patients who have long-term weakness or pain in their shoulder. Most doctors will also suggest surgical options of alternative means of treatment that aren\u2019t effective or take too long. Bear in mind that while your doctor can suggest surgery, it\u2019s ultimately up to you to weigh the risks and benefits for yourself so that you can make a decision that suits you best.<\/p>\n\n\n\n

If months upon months of rest and medication fails to restore the shoulder to its former state, most doctors will recommend that their patient have surgery so that the injury can be repaired before the muscle atrophy in surrounding areas becomes too great \u2014 as that could lengthen the rehabilitation process after the surgery. <\/p>\n\n\n\n

You have the right to stick to nonsurgical treatment for as long as you like, but bear in mind that the longer you put it off, the harder it will be to come back from if you finally resort to getting yourself operated on.<\/p>\n\n\n\n\n\n\n\n

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4. Non-surgical options<\/h3>\n\n\n\n

It\u2019s important to note that while many patients opt for surgery, it\u2019s not hard to treat rotator cuff tears through other means. For instance, taking anti-inflammatory<\/a> medication is one way that doctors treat rotator cuff tears without resorting to surgery. Long-term and regular use of these pharmaceuticals could reduce inflammation and gradually restore the condition of your rotator cuff. Another non-surgical option is physical therapy. <\/p>\n\n\n\n

Many people think of physical therapy as a recovery option after surgery, but it can also serve as a good alternative \u2014 especially if the injury isn\u2019t too severe. Even if it fails, it will at least keep the surrounding muscle groups strong so that the rehabilitation process will be faster for the patient. The goals of most people who attend physical therapy are both the restoration of strength to any injured areas as well as temporary relief from the pain associated with a rotator cuff tear. While most tears won\u2019t heal themselves, you can likely get a good function back through physical therapy alone.<\/p>\n\n\n\n\n\n\n\n

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5. Further use<\/h3>\n\n\n\n

One of the most common questions when it comes to rotator cuff tears is the issue of usage. Many have asked me \u201cdoctor if my rotator cuff is painful <\/a>and I continue to use it, will I suffer from further damage?\u201d Well, you have to realize that rotator cuff tears can grow over time. This could happen due to either a second injury or even repetitive usage. It\u2019s not uncommon for those with a damaged rotator cuff to suffer from weakness and pain even after minor impacts on their shoulders. <\/p>\n\n\n\n

If you find your rotator cuff unusually vulnerable to even minor injuries, you might need to get treated for the existing tear. Some people put off surgery and other treatment options because it\u2019s a scary thought to know that something is wrong with you. That said, it\u2019s important that you face facts if you hope to get back to your normal life.<\/p>\n\n\n\n\n\n\n\n

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6. Detecting a tear<\/h3>\n\n\n\n

The diagnostic process for rotator cuff tears is quite complex seeing as there are numerous causes and varying symptoms. One person might only suffer from pain while another only suffers from weakness. One of the possible causes of a rotator cuff is age. As you get older, the tendon <\/a>will degenerate due to wear and tear. This could eventually lead to a torn cuff. Another thing that could cause a tear is a fall or another form of acute injury. <\/p>\n\n\n\n

The easiest way to differentiate a rotator cuff from other types of shoulder pain is by determining whether or not the pain is radiating downward on the side of your arm. Another telltale sign is constant pain throughout the night whenever you attempt to sleep on one side of your body. If the tear came through acute injury, you\u2019ll likely feel a snapping sensation followed by sudden weakness.<\/p>\n\n\n\n\n\n\n\n

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7. Change sleeping position<\/h3>\n\n\n\n

Whether you go for surgery or other treatment options, it\u2019s important that you sleep in the appropriate position so that your rotator cuff can heal quickly rather than suffer from further damage. When the sun sets and it has come time for sleeping, ensure that you don\u2019t lie on your injured shoulder. You can sleep on the other side of your body that isn\u2019t injured. If you don\u2019t find this comfortable enough, you could try lying on your back. <\/p>\n\n\n\n

Some patients have also reported relief whenever they propped their injured arm <\/a>up through the use of pillows or rolled-up blankets. Even if you feel your pain subsiding, don\u2019t sleep on your injured arm as this could lead to a secondary injury. One of the most common causes of extended treatment is overconfidence. You\u2019ll often see people start running shortly after they get hip surgery, and this could lead to further damage.<\/p>\n\n\n\n\n\n\n\n

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8. Take supplements and stop smoking<\/h3>\n\n\n\n

Healthy routines are very important if you want your rotator cuff to heal promptly. One of the best ways to ensure that your recovery is speedy is by taking some supplements that will hasten the healing process. Bromelain is one particular supplement that could reduce the inflammation <\/a>in your rotator cuff which will make it easier to heal. Bromelain is an enzyme that is found in the stem of pineapples hence the name bromeliad. <\/p>\n\n\n\n

Other supplements that you could take are vitamins E and C as they will naturally reduce pain while also boosting your overall health. You should always speak to your doctor before you start taking supplements as some of them might have conflicts with your other medications. Don\u2019t smoke as the nicotine in cigarettes will significantly slow the healing process down after your surgery. Those who smoke could also suffer from post-operative infections since nicotine could dull the immune system of some.<\/p>\n\n\n\n\n\n\n\n

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9. RICE<\/h3>\n\n\n\n

Immediately after experiencing a rotator cuff tear, the athlete should follow the RICE formula before getting to their doctor’s appointment. The RICE formula consists of four elements designed to deal with the trauma <\/a>induced by the event causing the injury. <\/p>\n\n\n\n

After experiencing a rotator cuff tear, stop any activity and rest the shoulder immediately. Elevate the shoulder above the heart and start icing the joint. Switch your icing between the front deltoid and the shoulder blade. <\/p>\n\n\n\n

Keep icing until the skin feels sore from the cold. Remove the ice pack, wait ten minutes, and repeat the icing for five rounds with this strategy.<\/p>\n\n\n\n

After you finish icing the joint, use compression tape to strap the shoulder. If you have a sling available, use it to prevent further shoulder and rotator cuff injury. The RICE formula is effective for use on any athletic damage. When icing the shoulder, try to get an ice pack on the front deltoid and the shoulderblade simultaneously for the best results. <\/p>\n\n\n\n\n\n\n\n

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10. OTC Medications<\/h3>\n\n\n\n

A rotator cuff tear is a severe injury, even if it’s a mild tweak of the ligament. The athlete may experience a sharp pain running from the shoulder blade through the shoulder to the front deltoid. Moving the shoulder results in extreme pain, and the athlete will need to see a doctor for immediate assessment of the rotator cuff. <\/p>\n\n\n\n

While you wait for the doctor, you can use OTC medications to manage the pain symptoms and the swelling and inflammation around the shoulder joint. Advil and ibuprofen are examples of OTC medications that can help you cope. <\/p>\n\n\n\n

After seeing the doctor and getting your diagnosis, the doctor may prescribe prescription painkillers <\/a>and anti-inflammatories to help you manage the pain and swelling. To complete the surgery, the doctor requires the swelling to go down to perform an MRI scan on the shoulder. Swelling stops the optimal scanning of the shoulder and interferes with the imaging produced by the machine.<\/p>\n\n\n\n\n\n\n\n

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11. Broomstick Pullovers<\/h3>\n\n\n\n

When the ligament heals, and you can move your shoulder again, you must keep up with your physio program to help you recover your shoulder’s full strength and range of motion. Your physiotherapist <\/a>will give you a list of stretches and movements to complete every day. <\/p>\n\n\n\n

While most recovery programs are throughout, many of them lack one key exercise. We believe that this single exercise is the best addition to make to your recovery program. We’re so confident in the results that we would choose this one if we had only one exercise available to us. <\/p>\n\n\n\n

To complete the broomstick pullover, find a broomstick and grab each end, about five hands apart from the shoulder-width grip. Start with the broomstick against your legs and slowly raise it in an arching movement in front of you with your arms straight out and a sli8ght bend in the elbows. <\/p>\n\n\n\n

Try and get the broomstick handle overhead. Repeat the action for ten reps morning and night. <\/p>\n\n\n\n\n\n\n\n

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12. Heat Therapy<\/h3>\n\n\n\n

While most physiotherapists recommend ice for reducing inflammation <\/a>to the joint immediately after the injury, heat is the better choice for physio work. Heating the ligament gets it warm before you start placing pressure on it with your physio exercises. After the initial few weeks, you’ll be doing most activities to recover movement in the shoulder at home. <\/p>\n\n\n\n

You’ll need to keep up with your therapy and make a real effort at home to recover the rotator cuff. Failing to complete the daily requirements of stretching and moving the shoulder and flexing the rotator cuff will severely impact your healing time and the results of your rehab program. <\/p>\n\n\n\n

Using rehab tools like heating pads, heat cushions, and red light therapy can help to warm up the joint and accelerate the healing process. Remember, use heat before the physio sessions, and ice it down after you finish. This strategy helps to reduce inflammation created by your physio sessions.<\/p>\n\n\n\n\n\n\n\n

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13. Time off Sports<\/h3>\n\n\n\n

Athletes experiencing a rotator cuff injury need to take time off the sport, causing the damage. Getting into another situation that further injures the arm can result in a career-ending injury to the ligament. So, the athlete should take the time to re over completely before returning to training or competition. <\/p>\n\n\n\n

Many athletes make the mistake of rushing back into activity too soon. These individuals need to exercise, and keeping them away from their sport or activity is challenging. However, taking those extra few days off ensures you get a full recovery and less chance of a recurrence of the injury in training. <\/p>\n\n\n\n

The worse the extent of the tear, the more time off required. If the athlete undergoes an injury to the ligament requiring surgery<\/a>, they’ll need even more time in recovery. The average healing time for a severe rotator cuff tear could be anywhere from eight to 16-weeks, depending on the extent of the injury. <\/p>\n\n\n\n\n\n\n\n

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14. Use a Sling<\/h3>\n\n\n\n

If you experience a severe tear to the rotator cuff, you might require surgery to repair the tendon<\/a>. The orthopedic surgeon reattaches the tendon to the bone or the severed ligament. The surgeon’s skill plays a critical role in the quality of the procedure. <\/p>\n\n\n\n

If the surgeon tightens the ligament too far, the patient will have an uncomfortable tension in the shoulder. If the surgeon doesn’t have enough tension on the tendon, the patient will feel like they have a loose shoulder joint.<\/p>\n\n\n\n

After the surgery, your physiotherapist will walk you through your rehabilitation program. In the initial four weeks after surgery, it’s advisable to wear a sling. The sling helps to protect your arm from further injury. The sling keeps your arm folded in a protected position while removing the pressure and strain on the shoulder. <\/p>\n\n\n\n

As a result, the shoulder and the body can focus on repairing the ligament. All you have to do is keep up with your rehab program and give your arm the rest it needs in-between physio sessions.\u00a0<\/p>\n\n\n\n\n\n\n\n

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15. Chances of Permanent Injury<\/h3>\n\n\n\n

Some athletes that experience a rotator cuff tear may never fully recover from the injury. Re-injuring the rotator cuff or failing to complete physiotherapy will result in sub-par healing of the ligament. Those athletes undergoing a complete ligament tear require surgery and extensive rehabilitation to the tissues <\/a>and tendons. <\/p>\n\n\n\n

A good rehab program will help the athlete recover range of motion and strength in the joint. However, some athletes may not recover the full use of the shoulder, even with physiotherapy. Severe rotator cuff injuries can ruin athletes’ careers, especially in throwing sports, such as baseball and football. The athlete may never recover from the tear after surgery, forcing them to retire from the sport.<\/p>\n\n\n\n

It’s critical that athletes receive immediate medical attention following a severe rotator cuff tear. If surgery is your only option, make sure you focus on your recovery and do everything you can to ensure full restoration of the rotator cuff.<\/p>\n\n\n\n\n\n\n\n


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The rotator cuff is the official term used to describe a muscle group made up of four that work together as individual tendons so that they can make up a cuff around your humerus \u2014 which is the upper arm bone that you likely remember from middle school biology. 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