How to Avoid Further Damage to a Rotator Cuff

Whether it is caused by an accident, aging or repetitive use, a torn rotator cuff means months of pain and disability. There are ways to speed healing and reduce the need for surgery.

Things You'll Need

• Ice pack
• Exercise bands
• Methylsulfonylmethane (MSM)

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Instructions

Reduce Inflammation and Increase Circulation

• 1

  Ice packs relieve and reduce swelling--apply for 20 minutes every hour as needed. Most tears occur in the small supraspinatus tendon covering the arm. Its poor blood supply results in slow (six months to a year) healing time. Alternating moist heat with cold packs will increase circulation.
  Ask for assistance or take extra time to get dressed, groom hair or apply make-up. Sudden movements such as throwing or shaking hands will increase pain. Take extra care to avoid falls. Walk in instead of drive-through; don't reach out a car window.

• 2

  Avoid sleeping on the injured side. Lie on the opposite side and position your arm over a pillow.

• 3

  Not all rotator cuff tears are the same; physical therapists' recommendations differ. Generally, the band is attached to a doorknob and patients are instructed to:
  Stand and pull the band downward with a straight elbow.
  Sit and pull the elbow back in a rowing motion.
  Lean forward and rotate the dangling arm in widening circles.

• 4

  MSM is a form of sulphur that treats pain and inflammation and improves circulation. This safe and well-tolerated supplement is more effective and has less side effects than non-steroidal anti-inflammatory medications (NSAIDS).