A rotator cuff is a group of four small muscles that offers stability to the shoulder and aids movement. Any injury to these muscles can impact your ability to move your shoulders and causes intense pain in the shoulders. In fact, at 80% occurrence rate, rotator cuff injuries are the most common cause of shoulder pain(1) and disability in adults. It is estimated that nearly 2 million people in the US (2) consult doctors due to a rotator cuff injury. Here is a guide on how to heal a torn rotator cuff naturally.
The good news is that nearly 50% of individuals(3) with rotator cuff injury can regain their shoulder mobility through non-surgical treatment. The common signs of a torn rotator cuff include:
Read on to know how to fix a torn rotator cuff:
Here are a few home remedies for a torn rotator cuff that involve food:
The golden spice of turmeric is your answer to how to treat a torn rotator cuff. Read below how to use it:
Turmeric is loaded with curcumin(3), which possesses potent anti-inflammatory properties(4). Thus, it can help in alleviating the torn rotator cuff pain and swelling. The antioxidants present in turmeric help the body heal faster.
For best results, drink the turmeric-laced milk at least twice a day.
The tropical and fruity flavors of pineapple can help with torn rotator cuff pain relief.
Pineapple contains bromelain(5), which is an enzyme possessing anti-inflammatory properties. Studies have discovered that bromelain can help in the growth and repair of tendons.
Drink pineapple juice at least once a day.
[Read: Yoga for Shoulder Pain]
Torn rotator cuff rehabilitation can significantly provide relief from painful symptoms.
Resting is one of the most underrated remedies for treating injuries. Resting can significantly cut down the torn rotator cuff recovery time.
Resting protects the muscles from further injury and helps it heal. Make it a point to sleep on your back or on the uninjured side. Research(6) has pointed out that disturbed sleep aggravates shoulder pain and hampers the healing process.
Do this position every time you have to sit for longer durations.
Icing any injury is the best way to treat a rotator cuff injury in the first instance.
Ice therapy for torn rotator cuff brings down swelling and alleviates the pain(7) in injuries.
Ice your rotator cuff injury at least four times a day.
[Read: Exercises for Shoulder Pain]
If you are wondering what do you do for a torn rotator cuff, the answer is rather simple: exercise. However, torn rotator cuff exercises should be carried out after the inflammation is moderately down, else it may further aggravate the problem.
The Doorway Stretch helps in stretching out your muscles and increasing mobility in your shoulders.
Do this five days a week.
[Read: Relieve Shoulder Pain Naturally]
This exercise can strengthen your shoulder and your rotator cuff muscles.
Do this exercise three days a week.
Reverse Fly strengthens the rotator cuff muscles towards the back.
Do this exercise 2 times a week.
[ Read: Exercises for Rotator Cuff ]
To enable your body to recover faster, follow the precautions outlined below:
If you notice that you may have torn your rotator cuff, start with the RICE technique: Rest, Ice, Compression, and Elevation. These methods will bring down the swelling and alleviate any pain. Following this, carry out exercises to reinstate mobility in your shoulders.
[ Read: Treat Accidental Head Injury ]
Here are a few FAQs related to a torn rotator cuff:
Normally, a torn rotator cuff can be treated non-surgically with the help of therapy and NSAIDs.
If you have a torn rotator cuff, you will experience a sharp pain in the front of your shoulder, which will radiate down the side of your arm. It may bother you while you sleep or use that arm. You may also experience weakness and difficulty using your arm for regular activities.
With proper care, a minor rotator cuff tear can heal on its own.