Recovery Tips for Rotator Cuff Injuries

2021_08_ Recovery Tips for Rotator Cuff _361421-01

The rotator cuff is made of four separate muscles that help rotate the arm and stabilize the ball-and-socket joint of the shoulder. Without these muscles, the shoulder joint would be weak and unstable. By choosing to ignore rotator cuff pain and continue regular activity, you could be putting your shoulder joint at risk for a more serious or long-lasting injury.

If rotator cuff pain is putting your life on hold, connect with an Airrosti provider today. Our providers can help you understand your injury and give you the resources to address problems as they appear.

Signs of a Rotator Cuff Injury

Rotator cuff muscles can degenerate over time due to poor posture, muscle imbalances, and overuse injuries. They can also be damaged from trauma, like falling on an outstretched shoulder.

Some signs and symptoms that you may have a rotator cuff injury include shoulder pain, often located in the front or top of the shoulder. The pain is often described as dull, achy, and often difficult to pinpoint. Pain is usually present with shoulder movement, especially with reaching or overhead movements. It’s also common to have shoulder pain at night, especially if you’re used to laying on your side.

3 Ways to Reduce Rotator Cuff Pain

While rest and reduced activity can help the body recover from injury, it won’t help you correct the underlying cause of your rotator cuff pain. Practicing healthy habits like proper posture, strengthening the shoulders and upper body, and listening to your body’s signs of fatigue can help reduce shoulder pain and help prevent future shoulder injuries.

Improve your posture

Maintaining proper posture throughout the day can be a difficult task for many people. Constantly looking down at your phone, sitting hunched over a computer, and even walking with a slouch can put excessive strain on your upper body. This hunched position can weaken your shoulders and upper back muscles, restrict your range of motion, and put you at risk for conditions like Upper Cross Syndrome.

The best way to improve your posture is to practice consistently. Remain conscientious of your positioning. If you notice yourself getting tired from sitting or standing in one position for too long, take a few minutes to stretch and move around. Doing so will help release any built-up muscle tension and give your body a much-needed break.

Exercise with support

There is a certain level of risk inherent in all activities, whether you’re lifting weights at the gym or going for a daily walk. Your risk of injury can vary by the intensity and type of exercise, but there’s always a chance that something can go wrong. Fortunately, you can minimize these risks with the help of others.

If you know someone who is seasoned in a sport or activity you want to try, ask them for beginner tips to get started, or see if they want to tag along with you. Exercising with a friend or personal trainer can help you avoid injuries by watching your form and spotting you when you need assistance with a lift or exercise.

Stretch and strengthen your shoulders

Another effective way to help relieve shoulder pain associated with rotator cuff injuries is to stretch and strengthen your muscles. You can use recovery tools like the lacrosse ball to release tension or the resistance band to help build stability and strength in the shoulders. Airrosti’s Anthony Pavlich, PT, DPT, demonstrates a few simple stretches and exercises in the video below to help get you started.

Throw Away Your Rotator Cuff Pain for Good

If a rotator cuff injury is keeping you from doing what you love, schedule an appointment with an Airrosti provider today. We can help find the root cause of your pain and resolve injuries at the source. Because of our commitment to providing rapid, long-term results, most patients see complete injury resolution within 3 visits (based on patient-reported outcomes).

Find an Airrosti provider near you to get started. We offer both in-office and virtual appointments to best suit your needs.

Call us today at (800) 404-6050 to learn more about Airrosti treatment.

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