The rotator cuff is a group of muscles and tendons that surround the shoulder. The shoulder is one of the most used and most flexible joints in the body which in turn put it at risk for injury more so than other joints.
The shoulder is made up of bones, joints, connective tissues and muscles that provide the support needed for the arm to function properly. A rotator cuff injury can cause aches and pains in the shoulder making an endless amount of activities difficult to perform.
Below are the 7 best home remedies you can do today to deal with a rotator cuff injury.
The initial step for most injuries is rest. Resting the injured shoulder for a period of 4 to 7 days may be enough to heal the injury.
During this time take a break from the weights and give your body a chance to deal with itself. The human body is an extremley intelligent system which understands and knows of injuries before we even consciously become aware of them.
Take a break and resting allows your body to finally deal with the tasks that you have been forcing to to hold off on – in this case the task being, mending and injured rotator cuff.
The last thing you need now is for it to worsen.
A sling can help protect your shoulder by keeping it still and to acts as a reminder to avoid using it during your resting period.
Perform Muscle Strengthening Exercises
Exercises dedicated to rotator cuff injures not only helps heal your injury, but it also keeps your muscles lose and the surrounding muscles strong This is an effective way to prevent frozen shoulder which is a condition that affects your ability to move your arm in any way.
A Grеаt Exеrсіѕе fоr Rоtаtоr Cuff Injuries:
Lie on a table or bed, on your stomach and place a weight in the hand of the affected shoulder. Keeping your elbow bent at a 90 degree angle, lift the arm out in front of you until its level with your shoulder. Slowly lower the arm until it is facing straight down and then raise it again. Repeat this exercise 20 to 30 times or until your arm is slightly fatigued. Begin with a 2 Oz weight and try to perform this exercise 3 to 5 times per week.
If you think you’ve been injured, apply an ice pack to the area immediately to reduce inflammation and swelling.
Apply for 15 minutes every other hour for first two to three hours. Then 3x a day until the pain subside.
For a sudden injuries, don’t use hear for the first 48 hours – rather use ice.
But again, always first contact a medical professional.
Physical and occupational therapy is likely your best bet to help you get back into a normal routine; this is of course excluding the option of medication or surgery.
Clinical trials suggest that physical therapy and prescribed exercises can help provide healing of many conditions including, shoulder impingement, rotator cuff tendinopathy, rotator cuff tears and stiff shoulders.
Over-the-counter and prescription painkillers come with a long list of possible side effects. Adding anti-inflammatory foods to your diet can help you heal faster while boosting your health. Some anti-inflammatory foods include garlic, ginger, turmeric, cinnamon, blueberries, and leafy greens.
Applying a peppermint essential oil rub twice a day can help reduce rotator cuff pain. Peppermint oil is known to relax the muscles and provide pain relief. Blend peppermint essential oil with a coconut oil or almond oil, and then rub it onto the affected area. Arnica, evening primrose, and lavender oils also work to relieve pain naturally.
The best medicine is prevention.
If you first devlop good daily habits which put you at the least possible risk of getting any injury at all – you’ll likely never have to worry about reading articles like this again.
Like with the prevention of any physical injury, prevention really just boils down to daily stretches and strengthening exercises.
Keeping your body lopse nimble and flexible is essential for peak performance and injury prevention.
In the case of rotator cuff injuries, most people exercise the front muscles of the chest, shoulder and upper arm, but it is just as important to stretch and strengthen the muscles in the back of the shoulder.
Be loose and have all your muscles and limbs being elastic rather than rigid like a stick.
Don’t say you’ll start tomorrow or next week. Start now.