When treating a Rotator Cuff injury, there are a few basic guidelines that The Stretching Institute recommends in order to get the most out of the treatment and the quickest recovery time.  First and foremost, start treatment right way.  In an article by Brad Walker for The Stretching Institute website, Brad says treatment should be within the first 48 to 72 hours but the earlier, the better. 

Your first course of treatment should always be with the R.I.C.E.R. regime.  It is the combination of Rest, Ice, Compression, Elevation and Referral.  The specifics of the R.I.C.E.R. regime can be found below.

Once you have completed your first 48 to 72 hours of the R.I.C.E.R. regime, it is time to move to the next course of treatment.  Since the shoulder joint gets very little blood flow, we need to find ways to increase the amount of blood going to the injured area.  How do we do that?  With Heat, of course.

Heat is an extremely good method of getting blood flow going, especially to an injured area.  There are a few good ways to apply the heat.  Although heat lamps seem to be the best, you could also use heat creams or even hot packs. 

The next thing you can do to get the blood flowing is to get a massage.  Besides feeling good, massages will get the blood flowing which increases oxygen and other nutrients the injured area.  Another benefit to massaging the area is that it helps reduce the amount of scar tissue that is usually associated with muscle and tendon strains and tears.

The final part of your Rotator Cuff injury treatment is to keep moving.  Some doctors may recommend keeping the shoulder as still as possible but some have found that this may not be the best advice.  Trying to keep making gentle movements will help the blood flow to continue and keep the healing process going.  The obvious sign you should stop is always when you feel pain but don't let it discourage you from continuing gentle movement whenever possible.

An important thing to always remember:  Preventing injuries is much better than trying to find a cure. 
Please visit our
Prevention page to learn more.


It's no secret you are on this website for a reason...You Want Help!

People don't just stumble upon a website about rotator cuff injuries accidentally. It's not like you were on your way to your Facebook page and accidentally clicked on this website, right?  


Okay, so you probably have some shoulder pain and you are trying to find answers on how you can make it stop, right? 


Well we have answers...In fact, we have spent years researching ways to give you the best ?

Now that you have located this wonderland of rotator cuff rehab, you have a choice, as you always do on the Internet.  Look, we get that this is not the only website on the Internet providing quality information on how to rehabilitate shoulder injuries, but we are one of the best. Ultimately though, it is your opinion that matters so if you feel we are not doing our job providing quality information about treating Rotator Cuff and other Shoulder injuries, please let us know where you feel we are going wrong.

The fact of the matter is, Rotator Cuff Healing Center is here to help you. If you don't find help on our website, we are not doing our job very well. So in the interest of fairness to you, if you don't think the information provided on The Rotator Cuff Healing Center is of any value to you, we want you to please click to another website.

Please don't misunderstand our intentions, we want to be the ones who help you more than anything.  But ultimately we want you to get the help you need no matter where it comes from. 

Wherever you get help, please don't wait too long to start the road to recovery.

Because no matter how badly you feel right now, It may not be too late for you to avoid surgery.

If you do nothing, you will get nothing in return. Simply researching possible solutions will not take away the pain in your shoulder and will not help you heal your damaged Rotator Cuff. You are going to need to act, and act now, if you want to change how you are feeling.

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 Shoulder Exercises

Keep in mind that early detection is the key when it comes to any kind of shoulder injury but prevention is even better.  Here are some easy exercises that a doctor might prescribe to help strengthen the shoulder muscles and may even prevent an injury.

Basic Shoulder Strengthening

For this exercise, you will need an elastic tube that can be purchased at most sporting goods stores.  Carefully secure one end of the elastic tube to a doorknob.  Grab the opposite end of the elastic tube and step away from the door until there is no slack but you are not stretching the tube. Stand facing the door and pull the tube towards your body, stretching the tube.  If you don't feel enough resistance, take small steps back until you feel a small amount of tension when you have completed the pull.  Do this exercise at least 5-15 times with each arm twice per day.  Variations on this exercise could be to pull at different angles or to turn your back to the door and pull forward past your body. 

Wall Push Ups

Stand facing the wall and place your hands on the wall with straight arms and your hands placed just outside the width of your shoulders.  Back your feet away from the wall until you are leaning towards the wall but are still in a comfortable position with your feet shoulder width apart.  Bending at the elbows, press in towards the wall and then push back away until your arms are locked straight again.  Repeat 5-15 times twice a day.  Variation: Hold each press for a count of 5.

Shoulder Press-Ups

This is an exercise you can do at home or at work as long as you have a chair with arm rests.

Sit comfortably in an upright position in your chair with your feet on the ground.  Using only your arms on the armrest, lift your body out of the chair, hold for a count of five and slowly lower yourself back down.  Do this exercise 5-15 times twice a day.

Anti-Inflammatory Medication

Your doctor may prescribe an anti-inflammatory medication but if he doesn't and you feel you need to be taking something, you can use an over the counter medication such as Advil to help ease the pain and swelling of an injured shoulder.

Note: I am trying my best to make you understand that there are alternatives to having surgery or taking hand fulls of pills everyday.  Please follow the instructions for the medications exactly as they are stated and only take them as directed.

The R.I.C.E.R. Regime

R: (Rest) In the time just after the injury, it is important for you allow the injured area to rest as much as possible.  Continued use may cause further damage so try to keep it as still as possible.  It may even be necessary for you to use a sling or a brace to support the injured area and prevent over use.

I: (Ice) Applying ice to the injured area reduces swelling and pain because it reduces the blood flow to the area. As with most injuries, the application of ice becomes the most important part of treatment and should be applied as soon as possible after the initial injury has occurred.

When you apply ice, use a damp towel to protect your skin.  Ice can cause ice-burns and damage your skin.  The recommended time to apply ice is 20 minutes every 2 hours for the first 48 to 72 hours.  Understand that this is a guideline.  Some people cannot handle the ice for 20 minutes so use your own judgement.  Although you will already likely feel some discomfort, if you feel pain or excessive discomfort, remove the ice immediately.  No matter how long you can tolerate the ice, it is better for you to at least try to apply the ice for a few minutes at a time than to not apply it at all.

C: (Compression) Compression can have a few definitions but in this case it refers to applying something tight to compress the injured area to help reduce the bleeding and swelling.  For an injured shoulder, use a wide, firm, elastic bandage and wrap injured area and the areas above and below.  

E: (Elevation) This simply means you should try to keep the injured area above the level of your heart as much as possible.  This will further help to reduce the bleeding and swelling.

R: (Referral) This addresses the need to consult a doctor.  If you feel the injury is severe, do not attempt to treat it without consulting doctor or physical therapist.

What You Should Avoid During The First 24 to 72 Hours After An Injury

  1. Avoid heat of any kind.  Do not apply heat creams and avoid hot tubs, jacuzzi's and hot showers.
  2. Avoid movement of the injured area as much as possible.
  3. Avoid massaging the injured area.
  4. Avoid drinking excessive amounts of alcohol.

All of these things, in the first 24 to 72 hours may increase blood flow causing more swelling and pain.  However, in the period just after the 48 to 72 hours when using the R.I.C.E.R. Regime, these are the the things that are going to be recommended as the next step in your treatment. (Excessive Alcohol not included!)

Legal Disclaimer: This Website is owned and operated by an affiliate of the companies shown and has no direct connection to the products or companies who own the products. As such, the affiliate will receive a commission for any products that are purchased through the links located on this website. In other words, if you buy something here, I get paid for the work I did in getting you to buy from me. Furthermore, as with any injury, I recommend getting a doctor's approval before beginning any treatment.

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