How to Treat a Rotator Cuff Injury at Home

A rotator cuff injury is a common sports injury that particularly affects athletes in baseball, football, volleyball and weightlifting. The rotator cuff is a series of four small muscles that support the shoulder and allow it to make all of its movements. When those muscles are strained, you might be able to treat the injury at home. If one or more of the muscles is torn, surgery might be indicated.

Things You'll Need

• Ice pack
• Heating pad

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Instructions

• 1

  Rest your shoulder if you have suffered a rotator cuff injury. The muscles surrounding the shoulder are delicate, and moving the shoulder awkwardly after the injury could cause further damage. You should try to rest your shoulder and avoid any activity for the first 48 hours after you suffer an injury.

• 2

  Put an ice pack on your injured shoulder at the point you feel the most pain--usually at the top or back of the shoulder--for 15 minutes of every waking hour during the first 24 hours. In the second 24 hours, put the ice pack on the injury for 15 minutes during a two-hour span. The ice will reduce swelling and help with pain.

• 3

  Once you have passed the 24-hour mark of your initial icing rehab, put a heating pad on your shoulder for about 10 to 15 minutes of every waking two-hour period. The heat will improve circulation in the area.

• 4

  Take over-the-counter painkillers to combat the discomfort or pain you are feeling as a result of your rotator cuff injury. Ibuprofen or naproxen is recommended because both will reduce swelling and help relieve the pain.

• 5

  Do light shoulder exercises to increase your range of motion. These exercises will tell you whether you can recover from your injury on your own or whether you will need your doctor's intervention. One of the most significant shoulder exercises is the shoulder swing. Bend over at the waist and allow your arm to hang down to the floor. Make small clockwise circles with your shoulder and gradually widen those circles. Do this for 15 to 20 seconds. If there is no pain, stop and make counterclockwise circles. If you have pain, stop immediately and see your doctor.