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Lifestyle and home remedies
By Mayo Clinic staffA minor injury often heals on its own, with proper care. If you think you've injured your rotator cuff, try these steps:
- Rest your shoulder. Stop doing what caused the pain and try to avoid painful movements. Limit heavy lifting or overhead activity until your shoulder pain subsides.
- Apply ice and heat. Putting ice on your shoulder helps reduce inflammation and pain. Use a cold pack, a bag of frozen vegetables or a towel filled with ice cubes for 15 to 20 minutes at a time. Do this every couple of hours the first day or two. After about two or three days, when the pain and inflammation have improved, hot packs or a heating pad may help relax tightened and sore muscles.
- Take pain relievers. Over-the-counter (OTC) nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin, ibuprofen (Advil, Motrin, others) or naproxen (Aleve), may help reduce pain. Acetaminophen (Tylenol, others) also may help relieve pain. Follow label directions and stop taking the drugs when the pain improves.
- Keep your muscles limber. Try to do some gentle range-of-motion exercises in a pain-free range to keep your shoulder muscles limber. Total inactivity can cause stiff joints. In addition, favoring your shoulder for a long period of time can lead to frozen shoulder, a condition in which your shoulder becomes so stiff you can barely move it. Once your injury heals and you have good range of motion in your shoulder, continue exercising. Daily shoulder stretches and a balanced shoulder-strengthening program can help prevent a recurrence of your injury.
References
- Maffet MW, et al. Superior labral injuries. In: DeLee JC, et al. DeLee and Drez's Orthopaedic Sports Medicine. 3rd ed. Philadelphia, Pa.: Saunders Elsevier; 2009. http://www.mdconsult.com/book/player/book.do?method=display&type=bookPage&decorator=header&eid=4-u1.0-B978-1-4160-3143-7..00017-8--sc14&uniq=207793665&isbn=978-1-4160-3143-7&sid=1019675117. Accessed July 1, 2010.
- Simons SM, et al. Rotator cuff tendinopathy. http://www.uptodate.com/home/index.html. Accessed July 1, 2010.
- Rotator cuff tears. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=A00064. Accessed July 1, 2010.
- Rotator cuff tears and treatment options. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=a00406. Accessed July 1, 2010.
- Azar FM, et al. Arthroplasty of the shoulder and elbow. In: Canale ST, et al. Campbell's Operative Orthopaedics. 11th ed. Philadelphia, Pa.: Saunders Elsevier; 2007. http://www.mdconsult.com/das/book/body/207793665-7/1019679443/1584/57.html#4-u1.0-B978-0-323-03329-9..50011-8--cesec24_451. Accessed July 1, 2010.
- Choi L. Overuse injuries. In: DeLee JC, et al. DeLee and Drez's Orthopaedic Sports Medicine. 3rd ed. Philadelphia, Pa.: Saunders Elsevier; 2009. http://www.mdconsult.com/das/book/body/171922449-6/918424682/2079/17.html#4-u1.0-B978-1-4160-3143-7..10014-4--s0125_1247. Accessed July 1, 2010.
- Sports injuries. National Institute of Arthritis and Musculoskeletal and Skin Diseases. http://www.niams.nih.gov/Health_Info/sports_injuries/. Accessed July 1, 2010.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. July 8, 2010.
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