The stabbing pain and limited mobility caused by rotator cuff injury take months to heal and subside. Accelerate your recovery with these 3 unconventional, research-backed approaches to conquer inflammation, reduce impingement, and strengthen your shoulder faster than rest alone.
In This Blog:
1. Accelerate rotator cuff recovery with natural therapies
The rotator cuff is a group of 4 muslces that stabilize and support the shoulder joint.
Dietary supplements and alternative therapies help expedite healing when used alone or in conjunction with existing treatment plans. With effective use, these therapies reduce the need for medication or invasive procedures.
Specific natural treatments that promote tendon healing are discussed below.
Speed up tendon repair through targeted nutrition
Tendons are primarily made up of the protein collagen. Not getting enough nutrients that help build collagen slows down tendon healing.
Foods and supplements that provide the raw materials for collagen formation and help expedite tendon repair are discussed below.,
- Vitamin C regulates the function of enzymes that synthesize collagen and reduce oxidative stress. Common dietary sources of vitamin C include tomatoes, citrus fruits, and broccoli. Vitamin C is also widely available in supplemental form as oral capsules and tablets.
- Protein is needed to stimulate tendon growth, and protein deficiencies have the potential to impede the healing of muscles and tendons after a rotator cuff injury. Whey protein is a high-quality, easily digestible protein that meets the nutrition demands for tendon repair. Alternatively, increasing the intake of foods rich in protein, such as beans, lean meats, poultry, and fish, also has the potential to aid tendon repair.
- Glucosamine and chondroitin sulfate supplements hasten tendon and ligament repair through collagen synthesis.,
- Minerals, such as manganese, zinc, and copper, promote the synthesis of collagen. These minerals are found in nuts, seeds, legumes, and shellfish. A deficiency of these minerals impedes collagen synthesis, and taking multivitamins that contain these minerals ensures meeting the daily requirements.
- Amino acids, such as leucine, glutamine, and arginine, are the building blocks of collagen protein., Alongside supplements, you can find these amino acids in protein-rich foods, such as meat and milk.
- Bromelain, an enzyme found in pineapples, facilitates the breakdown of protein to produce amino acids. These amino acids are then used to synthesize new proteins, such as collagen. Bromelain is available in pill form and has been shown to improve outcomes after rotator cuff surgery when used in combination with other supplements.
In addition to promoting the growth of new collagen, part of the tendon repair process involves reducing inflammation.
Supplements like fish oil (omega-3 fatty acids) and turmeric (curcumin) have been shown to effectively reduce inflammation and consequently alleviate pain., Furthermore, foods like red cabbage, red grapes, cherries, apples, and blueberries contain cyanidin, a pigment that aids in inflammation reduction.
Use heat therapy to improve blood circulation
Heat therapy provides pain relief by improving blood flow to the muscles and tendons.
An ideal time for heat therapy is before bedtime or upon waking in the morning. Enjoying a warm shower or applying a heating pad or wrap to your shoulder promotes relaxation and aids in the recovery process, offering convenient ways to benefit from heat therapy.
Similarly, keeping a heating pad at work is also useful in reducing bouts of pain at the workplace.
See How to Make Your Own Moist Heat Pack Infographic
Try cold therapy for instant pain relief
Cold therapy reduces inflammation, providing an instant numbing effect. Cold therapy is most effective within the first 72 hours after an injury.
An optimal time for cold therapy is during a flare-up of rotator cuff pain or at the end of a busy day. It is advisable to limit cold therapy to 10-15 minutes per session to prevent damage to the skin and soft tissues.
See 3 Useful Tips for Icing Your Injury
Modify daily activities to prevent strain on the rotator cuff
Reduce the risk of aggravating your rotator cuff pain and promote a smoother recovery with small but meaningful adjustments to your daily routine.
Examples of activity modification include:
- Refraining from lifting weights or raising objects overhead
- Taking frequent breaks while performing activities that involve repetitive shoulder movements, such as vacuuming and mopping
- Choosing clothing that does not strain the affected shoulder, such as wearing buttoned-down shirts instead of overhead shirts
- Using an electric toothbrush instead of a regular toothbrush
The length of time for rest and activity modification is influenced by the severity of the injury.
Reduce tendon pain and stress with aromatherapy
Aromatherapy involves the topical application of essential oils to the affected region, such as the shoulder, and alleviates pain and stiffness in musculoskeletal disorders by:
- Reducing inflammation
- Relaxing muscles
- Producing a cooling effect
- Improving blood circulation to the affected region
Additionally, the fragrance of essential oils is known to have mood-boosting properties that reduce the perception of pain.
Commonly used oils for aromatherapy include:
- Lavender oil
- Peppermint oil
- Ginger oil
- Rosemary oil
These essential oils should be diluted with a carrier oil to reduce the risk of skin irritation.
Although generally safe, some individuals experience skin irritation and allergic skin reactions when treated with essential oils. In rare cases, the inhalation of essential oils in large amounts irritates the respiratory tract and exacerbates asthma symptoms.
2. Optimize sleep for rotator cuff healing: Best positions and surfaces
If your rotator cuff pain worsens at night or disturbs your sleep, follow this routine:
- Sleep on your back with arms at your sides to alleviate pressure on the sore shoulder.
- Use a medium-firm mattress that conforms to your body contours, provides adequate support, and an ergonomic pillow to enhance neck support and alignment.
- Avoid sleeping on the affected side or with your arms overhead.
The goal is to sleep in a position that does not twist or pinch the sore rotator cuff.
3. Perform exercises that specifically work on strengthening the rotator cuff muscles
Exercise and stretches encourage the release of endorphins, the body's natural pain-relieving hormone, and reduce muscle tension.
3 easy exercises that target the rotator cuff tendons and muscles include:
Pendulum swing
Stand to the side of a table and place your right hand on it.
- Lean forward without rounding your back and allow the left arm to dangle freely.
- Lightly move this arm forward and back, side-to-side, and in circles.
Repeat the exercise with the other arm.
Crossover arm stretch
Stand up straight and relax your shoulders.
- Stretch the right arm across your chest but below your chin; reach as far as tolerable.
- Use your left hand to support the right elbow.
- When performing this exercise, you should feel a stretch—not pain.
Repeat the exercise with the other arm.
Internal rotation
This exercise involves a stretch band tied at the ends to make a three-foot loop.
- Attach one end of the loop to a steady object like a doorknob.
- Stand to the side and hold the band in your left hand.
- Bend your elbow to a 90-degree angle and keep it close to your body. Then, bring the left forearm over the midsection of the body.
Repeat the exercise with the other arm.
Bonus tip: Relieve rotator cuff pain with complementary therapies
Research shows that some complementary therapies have demonstrated effectiveness in decreasing rotator cuff pain when performed under the guidance of a trained medical professional. These therapies include:
- Massage. Soft tissue massage is effective in the short term in reducing shoulder pain. The pain-relieving effects of massage are further enhanced when combined with heat therapy.
- Prolotherapy. Prolotherapy involves the injection of a solution of dextrose and lidocaine at the site of the affected tendon. Prolotherapy reduces pain and facilitates tendon repair in individuals with rotator cuff injuries, including tendinopathies and tears.
- Platelet-rich plasma therapy (PRP). PRP involves the injection of the patient’s own plasma enriched in platelet cells (a type of blood cell) to aid the healing of the rotator cuff tendon.
Early studies show that PRP may be effective in the treatment of rotator cuff tears, but more research is needed to establish its long-term safety and efficacy.
See: Are PRP Injections Effective?
If your rotator cuff pain fails to improve in the initial stages, worsens with time, or develops any concerning symptoms (such as arm numbness or weakness), it is advisable to consult a physician for further evaluation and treatment.
