Medically reviewed by Dr. Steve Matta, DO MBA CAQSM
A torn rotator cuff is a common injury, but living with a rotator cuff injury is an individually challenging and frustrating experience. Many people with rotator cuff injuries experience persistent pain and reduced mobility, suddenly limiting their ability to perform even the most routine daily activities, let alone pursue the physical experiences that they love.
When presented with a rotator cuff injury, many doctors default to surgery as their top recommendation. Surgery can certainly be an effective treatment for severe rotator cuff tears, and it may even be the best choice in some circumstances, but it’s not the only option. In fact, many patients are able to heal a rotator cuff tear with natural, non-invasive methods—and without the increased risk that comes with going under the knife.
In this guide, we will cover everything you need to know about how to heal a rotator cuff naturally. Under the guidance of an experienced healthcare professional, these science-backed approaches use your body’s natural healing capacity to effectively reduce pain, restore mobility, and get you back to the active life you love.
Understanding Rotator Cuff Injuries
The rotator cuff is not a singular body part, but a system of four muscles and tendons surrounding the shoulder joint. Working together, these muscles and tendons stabilize the shoulder and allow for it to have a wide range of motion.
Rotator cuff injuries can range from mild strains to severe tears in one or more of the shoulder tendons or muscles. Strained rotator cuffs may be inflamed and sore, with limited motion that lasts for a few days or a few weeks. More serious rotator cuff injuries include partial or complete tears in the tissues. These injuries can vary in severity and symptoms but frequently cause pain and a lack of mobility in the shoulder. Left untreated, that loss of mobility can become permanent.
Causes and Symptoms of a Torn Rotator Cuff
Rotator cuff injuries are more common in adults over the age of 40, as the tissues in the shoulder deteriorate with repeated use throughout our lives. However, a torn rotator cuff can happen to anyone and at any age.
Rotator cuff injuries can happen suddenly or develop over time. They’re especially common in individuals who perform the same overhead motions over and over again, whether for work or play. Those motions might include throwing a baseball, rolling on paint, or even swinging a golf club.
Common causes of a rotator cuff injury include:
- Repetitive overhead movements
- Sports injuries
- Aging
- Acute trauma
- Previous injuries and surgeries
- Family history of rotator cuff injury
- Poor posture, putting pressure on the shoulder joint
Pain is one of the most common and obvious symptoms of a rotator cuff injury. Many patients describe a deep ache in the shoulder, often accompanied by arm weakness or a limited range of motion.
The symptoms of an inflamed or torn rotator cuff include:
- Persistent pain
- Weakness in the shoulder
- Limited range of motion
- Discomfort while sleeping on the affected side
- Clicking, grinding, or cracking sounds when raising the arm
How to Heal a Rotator Cuff Tear Naturally
Healing a rotator cuff naturally requires consistent, thoughtful care for the affected muscles and tendons. A traditional regimen like rest, activity modification, and physical therapy, when combined with emerging techniques like regenerative medicine to promote cellular repair and regrowth, can increase the body’s chances of healing a rotator cuff injury without surgery.
Rest and Activity Modification
Rest is essential to healing any injury. Resting the shoulder reduces strain on the joint, prevents further damage, and allows inflammation to reduce naturally.
Activity modification is equally important to helping your rotator cuff heal. While it can be challenging, modifying your daily movements can prevent further damage and help your rotator cuff to heal. As you heal, avoid or limit the number of times you reach overhead, any repetitive arm movements, and lifting heavy items. Focus on keeping the shoulder in a neutral position, using careful, gentle movements when necessary.
Cold and Heat Therapy
Pain is a common and uncomfortable symptom of a rotator cuff injury, especially early on. Cold therapy is one of the most effective ways to reduce that pain. Ice therapy works by constricting the blood vessels in the affected area, reducing not only soreness, but also inflammation and swelling.
Ice is best used in the first 24-72 hours after an injury occurs. Using a cold pack wrapped in a towel, you can apply the ice to your shoulder for 15-20 minutes at a time, repeating every 3-4 hours.
Once the initial pain and inflammation have subsided, heat therapy can be introduced. Unlike ice, which reduces blood flow, heat aids in healing by increasing blood circulation. This can help to ease pain, relax tense muscles, and increase mobility. When used immediately before physical therapy or rehabilitation, heat has even been shown to increase the effectiveness of those activities.
Heat should never be used in the first 72 hours after injury. Once you’re out of the acute (and ice-only) phase, you can introduce heat therapy. Heat can be used regularly for ongoing healing or to soothe the symptoms of chronic injury. Like ice, heat can be applied for 15-20 minutes at a time, using a warm—but not hot—heating pad.
Physical Therapy and Exercise
When you’re wrestling with how to heal a rotator cuff tear naturally, movement is just as important as rest. That doesn’t mean you should jump right back into your favorite, high-intensity activities, however. Gentle, intentional stretching and strengthening exercises are key to improve the stability and mobility of an injured rotator cuff while promoting healing.
After injury, it’s not uncommon for a rotator cuff to become weaker, especially after a period of activity modification and rest. Strengthening exercises work to build the strength and stability of your shoulder, helping to prevent future injuries.
Likewise, an injured rotator cuff can become stiff and immobile due to disuse. A gentle stretching routine can help to restore the joint’s natural flexibility and mobility, allowing you to get back a full range of motion.
Before you start any rotator cuff injury routine, make sure you consult with a physician or licensed physical therapist. A torn rotator cuff is delicate; to prevent further injury, you must do the right exercises in the right way. A professional can both guide you to the best exercises to promote your healing and help you work through them at the right pace.
Regenerative Medicine Approaches
Regenerative medicine is an emerging method to treat orthopedic injuries using the body’s own natural healing abilities. The human body has an incredible ability to regrow and heal itself; regenerative medicine works by prompting those healing responses in targeted ways.
Platelet-Rich Plasma (PRP) therapy is a regenerative medicine technique that uses a patient’s own blood and platelets to encourage regrowth and healing after injury. A sample of blood is taken from the patient and placed into a centrifuge, where the individual components are separated out. The plasma, now rich with platelets and absent of other components, is then injected back into the site of the rotator cuff injury.
Platelets are naturally rich in growth factors, another name for the bioproteins or hormones that promote or enhance healing. Studies have shown that by increasing the presence of growth factors in the injury site, both pain and healing time can be reduced. PRP has shown great potential for decreasing healing time and pain in patients with rotator cuff injuries.
| Find out if PRP therapy can help heal your torn rotator cuff. Schedule a discovery call with Dr. Stephen Matta. |
Nutritional Support and Supplements
It’s no secret that the body functions best when it’s fed well. Good nutrition is essential for total well-being as well as regrowth and healing after a rotator cuff tear or injury.
Lean proteins such as fish, eggs, and poultry can provide amino acids that support tissue repair. Fruits and vegetables are rich in antioxidants, vitamins, and minerals to fight inflammation. In fact, many foods contain anti-inflammatory components to naturally aid in your healing. These include omega-3 fatty acids, collagen, and vitamin C.
Natural supplements such as turmeric, bromelain, or glucosamine may also help to reduce inflammation and support tissue repair. However, while these supplements are often readily available over the counter, they come with risk. Supplements can interact with other medications or lead to unintended results. It’s best to seek the advice of a healthcare professional before introducing any supplements to your diet.
When to Seek Professional Help
For a minor rotator cuff injury, over-the-counter pain medications, ice, and rest may be enough to ease your pain and get you back to your favorite activities. If the pain persists or you experience more severe symptoms (extreme weakness, loss of function, inability to lift the arm, or no improvement after several weeks of at-home care), it may be time to see a professional.
Rotator cuff injuries often make day-to-day activities more difficult and keep you from enjoying the activities you love. Safe and effective non-surgical help is available to aid in your recovery, and complete healing from a torn rotator cuff is possible. Thoughtful, professionally-guided treatment is the best option to relieve your pain and get you back to doing the things you love.
If you’re looking for a healthcare partner in Philadelphia who listens to your concerns and can help heal your rotator cuff injury without surgery, contact the team at Meeting Point Health. Led by Dr. Stephen Matta, we focus on integrative and regenerative techniques, designing custom treatment plans for every individual patient. Schedule a discovery call or request more information from our team to get started.
FAQ
A rotator cuff injury can come with many questions. If you suspect that you may have a torn rotator cuff, don’t wait to see a professional. With expert guidance, your healing journey can begin today.
What is the best home remedy for a rotator cuff injury?
For minor rotator cuff injuries, a regimen of rest, ice, and gentle exercise can help to reduce inflammation and allow your muscles and tendons to heal. If your pain or lack of mobility persists longer than a few weeks, however, intervention by a certified healthcare professional may be needed.
How long does it take for a rotator cuff to heal?
Whether you’re looking to heal your rotator cuff with surgery or non-surgical methods, you won’t see results immediately. Minor rotator cuff tears can often resolve with 6-8 weeks of intentional rest, gentle movement, and pain management. For more severe rotator cuff injuries, recovery could take months—or even a year. A healthcare professional can help to diagnose the severity of your injury, and recommend strategies to help you recover as quickly as possible.
