How to Look After a Rotator Cuff Tear

Intense pain in the top of your upper arm may signal a rotator cuff injury. Your rotator cuff is made up of four muscles and several tendons that cover the top of the humerus--your arm bone. This group connects your arm to your shoulder and helps you rotate your arm. Adults may experience overuse injuries to this muscle group as small tears. These tears may require surgery; you should speak with your doctor regarding the best treatment options. The Mayo Clinic and the Athletic Advisor suggest certain at-home options to help keep you comfortable while you take care of your injury.

Things You'll Need

• Non-steroidal anti-inflammatory drug
• Ice pack
• Heat pack

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Instructions

• 1

  Limit your arm movement. Avoid lifting your arm overhead or any activities that aggravate the pain. Use a sling to rest and support your arm and take pressure off your shoulder.

• 2

  Take anti-inflammatory medications. Use drugs such as ibuprofen, aspirin or naproxene as needed to reduce pain and swelling.

• 3

  Apply ice. Use an ice pack, frozen peas or other frozen vegetables or ice wrapped in a towel for the first few days after your injury. Rest your arm and hold the ice on your shoulder for 15 to 20 minutes every two or three hours.

• 4

  Apply heat. Use a heat pack or heating pad after three days to reduce pain and help relax your muscles.

• 5

  Exercise your shoulder. Use gentle exercises that don't cause pain, such as arm swings. Bend forward next to a table. Place your supporting arm on the table and allow your hurt arm to hang straight down. Swing your arm in a clockwise, counterclockwise, side-to-side and front-to-back motion 30 times each.

• 6

  Stretch your shoulder. Place the hand of the hurt arm on the opposite shoulder. Use your good hand to press against the hurt arm's elbow. Apply gentle pressure toward your body to stretch your shoulder.