1. Have Turmeric. Inflammation plays a significant part in the pain and discomfort experienced due to rotator cuff injuries. Curcumin, a component present in turmeric, has potent anti-inflammatory properties. It has been found to suppress the activation of nuclear factor-κB (NF-κB), which is a protein involved in the regulation of the inflammatory response of your body. You can add turmeric to your cooking or brew yourself a cup of turmeric tea to experience its healing effects. Communities in Southeast Asia also have turmeric milk to enhance healing.
2. Drink Pineapple Juice. Pineapples contain an enzyme known as bromelain which can ease swelling and pain in soft tissue injuries. Animal studies have also found that bromelain can help in the growth of cells in injured tendons and promote healing. So help yourself to some pineapple juice to heal injured rotator cuff muscles and tendons. You can also take bromelain supplements for this after checking with your doctor.
3. Apply An Ice Pack. Applying an ice pack for about 10 to 30 minutes can help bring down the inflammation and pain. But remember, don’t let the ice touch your skin directly as it could cause a cold burn. Instead, use a damp towel to wrap the ice pack and then apply.
4. Try Physical Therapy Exercises. Exercises can help stretch and strengthen rotator cuff muscles to ease weakness, stiffness, and pain. Your physical therapist or doctor will evaluate you to figure out which muscles are too tight or weak. You may be advised to start off with passive exercises which involve the arm and help restore full movement to your shoulder. After that, you may be taught exercises that strengthen your shoulder muscles. Here are a couple of exercises that you may want to include in your program:
a. Crossover Arm Stretch. This is a stretching exercise. Hold your upper arm and pull the arm gently across the chest as far as it will go. Hold that position 30 seconds and relax. Now repeat the exercise with your other arm. Repeat this cycle 4 times a day for 5 to 6 days a week. Take care not to apply pressure on your elbow.
b. Standing Row. This is a strengthening exercise and you need an elastic stretch band to perform this exercise. Tie the ends of the elastic band together so that you have a three-foot long loop. Hook the loop onto a doorknob or something that’s stable and stand holding it. Your elbow should be at your side and bent. Now keeping the arm near your side, pull back the elbow, squeezing the shoulder blades together as you do so. Return slowly to the start position and repeat. Do this exercise 3 days a week.
5. Explore Extracorporeal Shock Wave Therapy. Extracorporeal shock wave therapy passes sound waves through the skin to ease pain and promote the natural healing abilities of your body. According to a study, when this therapy was used to treat inflammation of rotator cuff tendons due to the abnormal deposition of calcium, it improved not only shoulder function and pain but also reduced the size of calcium deposits.
6. Try Acupuncture. The ancient practice of acupuncture can help relieve shoulder pain caused by inflammation of rotator cuff tendons. Acupuncture is based on the ancient Chinese theory that a blockage or imbalance in the vital force called qi can cause health problems. Stimulating specific points on your body may restore the flow of qi and make you healthy again. One study that looked at sportsmen who were experiencing shoulder pain due to inflammation of rotator cuff tendons found that acupuncture using needles was effective at improving their pain.
Comments