If you have a rotator cuff injury, get ready to let those weights rest a bit at the gym. You should avoid lifting weights above your head or out from the sides of your body. These movements can cause more stress and even further injury to the area.
What exercises should I avoid with a rotator cuff injury?
Exercises to avoid with an injured rotator cuff
- Deadlifts. “These heavy weights are basically pulling your arm out of your socket,” says Kinsey.
- Shrugs. Another example of weight pulling down on your shoulder.
- Squatting. Resting the bar across your shoulders and your arm positioning stresses the rotator cuff.
Should you exercise a sore rotator cuff?
You may experience some mild soreness with muscle-toning exercises — ice applied to the shoulder should help relieve it — but if you develop sharp or severe pain, stop the exercises for a few days. Sit or stand holding a 5- to 10-pound weight in the hand of the affected shoulder.
What aggravates a rotator cuff injury?
The symptoms are usually aggravated by raising the arms overhead or in activities that require reaching behind the body, such as retrieving an object from the back seat of a car. Furthermore, reaching behind the back to fasten underclothing or to pass a belt may aggravate the arm and shoulder pain.
Can I still workout with a rotator cuff injury? – Related Questions
What are 2 warning signs of a rotator cuff tear?
The pain associated with a rotator cuff injury may:
- Be described as a dull ache deep in the shoulder.
- Disturb sleep.
- Make it difficult to comb your hair or reach behind your back.
- Be accompanied by arm weakness.
Do and don’ts after rotator cuff injury?
Do not put weight through your arm or lift anything for six weeks. This means taking extra care not to use your arm to support you getting up from a chair. Do not try to reach above or behind you. It is important to keep your arm (mainly your upper arm) close to your side at all times post op.
Can you make a rotator cuff tear worse?
Without any treatment—either rest and rehabilitation or surgery—rotator cuff disorders may get worse. Over time, you may have more pain. You may lose range of motion and strength in your shoulder, making it harder to do your daily activities.
Can you worsen a rotator cuff tear?
What are the complications of a rotator cuff tear? A rotator cuff tear can get worse without treatment. A complete tear can make it almost impossible to move your arm. Without treatment, you may have chronic shoulder pain and find it very difficult to use the injured arm.
Why does my rotator cuff flare up?
The majority of rotator cuff injuries are degenerative, which is caused by the tendon wearing down over time. Degenerative tears occur naturally as we age but can also be exacerbated by repetitive shoulder motion when performing activities that constantly utilize the shoulder joint, such as: Tennis.
How do you treat an irritated rotator cuff?
Stop doing what caused the pain and try to avoid painful movements. Limit heavy lifting or overhead activity until the shoulder pain subsides. Icing the shoulder may help it feel better. Over-the-counter pain relievers such as ibuprofen (Advil, Motrin IB, others) or acetaminophen (Tylenol, others) also may be helpful.
What is the best exercise for rotator cuff injury?
Step-by-step directions
- Lean forward and place one hand on a counter or table for support. Let your other arm hang freely at your side.
- Gently swing your arm forward and back. Repeat the exercise moving your arm side-to-side, and repeat again in a circular motion.
- Repeat the entire sequence with the other arm.
How can I heal my rotator cuff naturally?
11 Natural Treatments for Rotator Cuff Pain and/or Injuries
- Ice.
- Rest & spend less time doing normal activities.
- Ultrasound.
- Heating pad.
- Physical therapy.
- Anti-inflammatory foods & natural painkillers.
- Essential oils.
- Strengthening.
What is the best home remedy for rotator cuff injury?
Moist heat, such as a hot bath, shower, or a heat pack, can help loosen up your shoulder when you feel pain in your shoulder. An ice pack applied to the shoulder 20 minutes at a time, 3 to 4 times a day, may also help cut down the swelling when you are in pain.
How do you tell if rotator cuff is torn or strained?
What are the symptoms of a rotator cuff tear?
- Recurrent pain, especially with certain activities.
- Pain that prevents you from sleeping on your injured side.
- Grating or cracking sounds when moving your arm.
- Limited ability to move your arm.
- Muscle weakness.
How long does it take for an inflamed rotator cuff to heal?
Usually, a specific traumatic rotator cuff will heal in 2 to 4 weeks. But if it is a severe injury, or it is a chronic injury from wear, it may require months to improve. If the pain is getting in the way of your daily life or you injure yourself again, your doctor might suggest: Steroids.
Should I wear a sling for rotator cuff injury?
Rotator cuff repair can reduce pain and improve shoulder function, although there is a risk of repeat tears or incomplete healing. Patients are often advised to wear an immobilizing sling or brace for the first few weeks after rotator cuff surgery.
