Reducing Rotator Cuff Pain

If you are suffering shoulder pain you may be suffering from what medicos call a rotator cuff injury. So in the interim of making an appointment with an Atlas Sports Physiotherapist we hope you find these tips helpful in relieving some of you pain.

1. Support the affected arm during the day: This includes driving, typing at the computer, sitting in a chair and relaxing in your couch at home. Gravity pulls the arm down when it is unsupported, and this increases strain on the rotator cuff. It is best to use a soft pillow or cushion when available. By reducing the pull of gravity throughout the day, you will naturally lessen the pain and inflammation in your shoulder.
2. Use ice along the top of the shoulder daily: Use some form of ice as frequently as possible. Be sure to support the arm as mentioned previously while icing. Keep the ice on for 15-20 minutes and then off for an hour. Icing before bed particularly may assist sleep.
3. Avoid raising the arm overhead in painful ranges of motion unless absolutely necessary: The rotator cuff gets compressed when the arm is elevated above 90 degrees and this often further aggravates the symptoms. This is problematic with getting dressed, fastening the seat belt or placing objects overhead. Pain with movement is a bad thing and you should try to minimize or avoid it altogether.
4. Do not perform single arm or overhead heavy lifting during periods of soreness: This position coupled with external loads will prolong your pain and slow the recovery process. It is common for people to unknowingly abuse their shoulder with daily activities including overhead lifting, carrying laptops, hauling briefcases and even lifting luggage (especially overhead). Use pain as your guide with daily tasks, but be careful to avoid pushing, pulling or lifting heavy objects with the affected arm. Try to use the unaffected side, or both arms and keep them as close to the body as possible.
5. Perform arm pendulums (clockwise and counterclockwise circles) daily: This gentle motion stimulates receptors in the shoulder joint and helps to increase joint space and reduce pain. It is important to let the motion of the body direct the shoulder and not to forcefully move the shoulder in circles. The arm should hang as though it were limp and follow the lead of the body. Try 10 repetitions of this exercise 2-4 times per day. If it causes pain, then reduce the radius of the circles or simply wait until it can be done pain free.
6. Use a pillow under the arm at night to better support the injured arm: Propping the arm up can reduce pull and tension on the rotator cuff itself. Proper positioning will keep the shoulder in a neutral position in line with the body and should feel very comfortable. Alternatively you can also recommend trying to sleep on the unaffected side if possible.