Suffering from rotator cuff pain can significantly impact your daily activities, making simple tasks like reaching for a shelf or brushing your hair seem daunting. This discomfort is often due to a rotator cuff injury, ranging from mild inflammation to a full shoulder cuff tear.
Fortunately, with the right approach to rotator cuff tear treatment, including specific exercises and rehabilitation methods, you can regain strength and flexibility in your shoulder and effectively overcome rotator cuff pain.
Understanding Rotator Cuff Pain
The rotator cuff is a group of muscles and tendons that stabilize the shoulder joint and enable a wide range of movements. Rotator cuff pain typically arises from overuse, acute injury, or gradual wear and tear over time.
Whether it’s a minor tear or a more severe rotator cuff tear, the discomfort can severely limit your mobility and quality of life.
The Path to Recovery
Rotator cuff repair and recovery depend on the severity of the injury. While surgery may be necessary for complete tears, many individuals with rotator cuff pain can benefit significantly from non-surgical treatments, including targeted exercises and physical therapy.
Range of Motion Exercises
Over-your-head Stretch
- Lie flat on your back on the floor or a bed.
- Start with your arms straight at your sides, holding a cane or rod with both hands near your hips.
- Keeping your arms straight, slowly bring the cane or rod up in an arc-like motion over your body until it goes over your face and ideally touches down above your head.
- Return to the starting position and repeat this at least five times.
Up-the-back Stretch
- Begin in a standing position with your arms at your sides.
- Hold a cane or rod against your body behind you, starting near the top of your buttocks.
- Slowly slide the cane or rod up your back, bending your elbows as it travels upward, going as high as comfortably possible.
- Return to the starting position and repeat the stretch five times.
Bent-arm Stretch
- Lie down with your arms at your sides and elbows bent at a 90-degree angle, resembling the letter L.
- Holding a cane or rod in your hands (you should be looking at your fingers clasping the cane or rod), rotate your arms up and over your head, maintaining the 90-degree bend in your elbows.
- Go as far as you can; reaching the floor behind your head is great, but if not, that’s okay, too.
- Return to the starting position and repeat five times.
Strengthening Exercises
Standing Shoulder Row
- Attach a rubber exercise band to a door or a sturdy spot.
- While standing, hold the band with both hands, moving back until there’s slight tension in the band with your elbows straight.
- Pinch your shoulder blades together while slowly pulling back on the band, bending your elbows, and keeping your arms close to your body.
- Aim for a 90-degree bend in your elbows with your forearms parallel to the floor before returning to the starting position.
- Repeat five times.
V Arm Raise
- Begin in a standing position with your arms stretched out and hands together, forming a V shape. Keep your thumbs pointed upwards.
- Slowly raise your arms towards the ceiling while maintaining the V shape.
- Initially, just lifting the weight of your arms is sufficient. Later, you can add a 1- or 2-pound weight.
- Return to the starting position and repeat five times.
Wing Flap
- Lie on your side, keeping your uninjured shoulder down and your injured shoulder up.
- Rest your injured arm on your body, with your elbow bent at 90 degrees.
- Rotate your arm up towards the ceiling while keeping the elbow bent. Ideally, aim for no more than a 60-degree angle with your arm.
- Return to the starting position and repeat this ten times.
Rotator Cuff Repair with Physical Therapy
Working with a physical therapist can be crucial for successful rotator cuff tear treatment. Physical therapists can tailor a rehabilitation program to your specific needs, focusing on exercises that improve the range of motion, strength, and functionality of the shoulder.
They can also incorporate modalities like ultrasound or electrical stimulation to reduce pain and inflammation. Our team of expert Physical Therapists can guide you through your recovery and get you back to activities you love.
Rotator Cuff Pain Management in Montgomery County, Maryland
If you’re navigating the discomfort and limitations of orthopedic conditions, The Centers for Advanced Orthopaedics: Maryland Orthopedic Specialists Division is here to guide you toward recovery.
Our skilled team of orthopedists is adept at treating patients of all ages, focusing on conditions affecting the hand and wrist, elbow, shoulder, spine, hip, knee, foot, and ankle. Whether you’re dealing with acute injuries or chronic conditions like osteoarthritis or require specialized management for your unique issue, our clinic is equipped with state-of-the-art facilities to provide you with the care you need.
To learn more about us or to schedule a consultation with our orthopedic doctor, contact us at (301) 515-0900 or use our convenient appointment request form. We look forward to serving you!
