So you’ve just discovered that your shoulder injury is much worse than you thought.
And if you are like the majority of individuals, you probably have injured one of the four rotator cuff muscles.
Am I right?
So where should you go from here?
I’m sure the first thing that comes to mind is how to treat your rotator cuff injury and preferably as fast as possible.
Can we at least agree on this?
And the second thing that is important is that your treatment should be as cheap and easy on the wallet as possible.
If you are in agreement with these few things, then you’ve come to right place…
Because I am going to let you in on a proven formula that will help accelerate your healing time and get you back in shape in no time.
When your rotator cuff injury gets diagnosed your Medical Doctor, the first method of treatment is rarely invasive or requires a big time commitment on your part.
Here are the top 5 ways you can treat your injury:
1 Anti-inflammatory medication
There is no doubt that consuming anti-inflammatory medication every three to four hours will help take the edge off.
When you have pain, no matter where it is, you simply want it managed and decreased so you can get on with your day.
The problem with any sort of medication, even over the counter, is that you can become dependent.
Your body then requires more and more to get the same pain relief.
This is extremely dangerous and studies have shown that regularly consumption of pain medication such as NSAID’s can cause stomach problems.
Here’s the thing…
In the short term, if you want to treat your rotator cuff injury with medication, go for it.
But you should know that you are not actually treating your condition, you are simply addressing your pain symptoms.
As long as you know and are aware of the fact that this is not a permanent fix or cure for your condition.
I came across this great treatment resource. Come back to it later if you can.
2 Icing Your Shoulder
As with any sort of injury, in the early stages inflammation can be present.
But the kicker is that as time goes by, inflammation usually subsides and is not as visible as it once was.
Besides the obvious of helping with pain, apply ice to your shoulder can help control inflammation and swelling.
And again you should know that this is not a long term solution or fix for your rotator cuff injury.
If and when you decide to go the ice route, it is important to know that you should always keep a barrier between the ice and your skin.
So ideally some sort of ice pack is best.
And always wrap it in some sort of towel or even a t-shirt.
You can apply ice two or three times a day but no longer than 15 minutes at a time.
3 Heat for Your Shoulder
In the majority of cases, the application of heat to your shoulder will do wonders!
Why is this?
For the simple fact that it helps improve blood flow to your rotator cuff muscles and their attachment points.
Muscles attach to your bones via tendons.
And tendons don’t get a good supply of blood as it is.
Getting some heat on your shoulder will immediately help flush the old blood out of your muscles and flood it with nutrient rich blood.
This is a win-win for your shoulder and …
It will dramatically and instantly improve your range of motion, flexibility and decrease your shoulder pain and symptoms.
You can safely apply heat to your shoulder two or three times a day but again not for longer than 15 minutes each time.
But there is something I should warn you about.
NEVER, EVER go to bed with a hot water bottle and fall asleep with it on your skin.
This can cause severe burns to your skin and irreversible skin damage.
4 Rest your Shoulder
Have you ever heard of the RICE principles.
Well if you haven’t the R stands for rest.
Here’s what you must understand …
Do not just sit around at home and lay on the couch.
The hands down worst thing you can do when you have a rotator cuff injury is put your arm in a sling and totally immobilize it.
You need to keep the blood flowing to your shoulder region.
Otherwise it will never heal properly.
What I am referring too is that you need to cut back on any activities or actions that aggravate your shoulder and make your pain worse.
In other words, don’t do anything where you have to reach overhead, behind you or rotate your arm 360 degrees.
Especially if any of these actions or activities are repetitive in nature.
5 Range of Motion Exercises
As with sort of muscle and tendon injury, there needs to be a strengthening phase.
Your muscle needs to repair.
The combination of rest and exercise will help jump start the repair process and recovery.
You need to perform exercises that focus on improving strength and range of motion.
You don’t need to lift heavy weights or anything like that.
It’s all about the right exercises, light resistance and high repetition counts.
Doing them every other day is absolutely acceptable, especially early on in your recovery.
Check out my post over here that gives you 10 you can start with right now.
I cannot stress enough how important it is to ensure these movements are controlled and slow, to help expand and lengthen the rotator cuff muscles which have contracted due to lack of activity and engagement.
It is thought that performing exercises at high repetition counts promote the development of new blood vessels in the injured and affected area.
The result is the multiplication collagen fibers.
This causes your tendons to become much stronger and thicker.
And in the end you’ll end up with a stronger shoulder joint and capsule.
6 Fix Your Posture
You can look no further than your posture if you really want to focus in on developing strong, healthy shoulders!
What happens when we slouch?
First of all the middle part of your back rounds which then causes your head and shoulders t fall forward.
The kinetic effect is that there a decrease in the amount of space where your rotator cuff muscles can function properly and move freely.
The long term effect is that these rotator cuff muscles start to break down and tear.
Their supporting tissues such as tendons are also affected and start to strain under the pressure and inability to move friction free.
If you are in an office setting, just take a quick look around and see how many people have a poor posture and are sitting with a rounded back and their head falling forward.
These individuals are all at high risk of developing shoulder injuries such as a torn rotator cuff.
Where should you go from here?
For those who are dead serious about their condition and like to learn by doing and …
Following a step-by-step program that won’t break the bank plus can be performed and implemented at home – every other day.
Click on the button below where you will learn a simple, yet effective 4 step formula to kick start the healing process fast!
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