Torn Rotator Cuff? Here’s How to Heal Without Surgery
Rotator Cuff Tear Treatment At Home
What is a torn AC or Rotator Cuff?
A rotator cuff tear is a common shoulder injury, especially for those who play sports or work in manual labor. The rotator cuff is a group of four muscles and tendons that surround the shoulder joint and hold the arm bone in the shoulder socket. A tear can occur in any of these muscles or tendons.
While a rotator cuff tear can be painful, it is possible to heal without surgery. In this blog post, we’ll give you some tips on how to recover from a rotator cuff tear without medication. We’ll also provide some exercises you can do at home to treat your injury.
How to Recover From a Rotator Cuff Tear Without Surgery
The first step in treating a rotator cuff tear is rest. You need to give your injury time to heal. This means avoiding activities that put strain on your shoulder, such as reaching, lifting, and overhead motions.
You also need to apply ice to your shoulder for 20 minutes at a time several times a day. This will help reduce swelling and pain. After 48 hours, you can switch to heat therapy to help increase blood flow and promote healing.
To ease pain and swelling, you can take over-the-counter anti-inflammatory medications such as ibuprofen. If these don’t provide relief, your doctor may want to schedule an appointment.
At-Home Exercises To Treat Rotator Cuff Tear
In addition to rest and ice/heat therapy, there are several exercises you can do at home to treat your rotator cuff tear. These include:
Pendulum exercises: Stand straight with good posture and let your arm hang down at your side. Using only the movement of your shoulder, swing your arm in small circles clockwise 10 times, then counterclockwise 10 times. Repeat this three times per day.
Shoulder blade squeeze: Sit up straight with good posture and place your hands on your shoulders with your fingers pointing toward your back. Squeeze your shoulder blades together for five seconds, then release. Repeat 10 times per day.
If you have a rotator cuff tear, it’s important to seek medical attention to receive an accurate diagnosis and treatment plan. However, it is possible to heal without surgery by following the tips and exercises we suggest. Rest, ice/heat therapy, and anti-inflammatory medication can help reduce pain and swelling. And doing exercises at home – such as pendulum exercises and shoulder blade squeezes – can also help promote healing. If you have any questions or concerns about rotator cuff tears, please consult us as the muscle activation specialist.