Rotator Shoulder Injuries

Rehabbing a shoulder rotator cuff injury requires a structured approach that includes rest, targeted exercises, and gradual reintroduction to activity. Here is a comprehensive guide to help you through the process:

Phase 1: Initial Rest and Pain Management

1. Rest: Avoid activities that aggravate your shoulder pain.
2. Ice Therapy: Apply ice packs to the affected area for 15-20 minutes, 3-4 times a day, to reduce inflammation and pain.
3. Medication: Use over-the-counter pain relievers, such as ibuprofen or acetaminophen, as needed for pain management.

Phase 2: Gentle Range of Motion Exercises

1. Pendulum Swings:
   • Stand with your uninjured arm on a table for support.
   • Let the injured arm hang down and gently swing it in small circles.
   • Perform for 1-2 minutes, several times a day.
2. Passive Stretching:
   • Use your uninjured arm to lift the injured arm above your head and hold for 15-30 seconds.
   • Perform 2-3 times a day.

Phase 3: Strengthening Exercises

1. Isometric Exercises:
   • Internal Rotation: Stand with your injured arm against a wall. Push your hand into the wall without moving your arm. Hold for 5-10 seconds, repeat 10 times.
   • External Rotation: Stand with your back against a wall. Push the back of your hand into the wall without moving your arm. Hold for 5-10 seconds, repeat 10 times.
2. Resistance Band Exercises:
   • External Rotation: Attach a resistance band to a door handle. Hold the other end with your injured arm, elbow at 90 degrees, and pull the band outward.
   • Internal Rotation: Attach the resistance band to a door handle. Hold the other end with your injured arm, elbow at 90 degrees, and pull the band across your body.
3. Shoulder Blade Squeezes:
   • Sit or stand with your arms at your sides.
   • Squeeze your shoulder blades together and hold for 5-10 seconds.
   • Repeat 10-15 times.

Phase 4: Functional and Sport-Specific Training

1. Advanced Strengthening:
   • Incorporate light weights (1-5 pounds) into your exercises, such as shoulder presses and lateral raises.
   • Gradually increase the weight and resistance as your strength improves.
2. Plyometric and Stability Exercises:
   • Perform exercises that improve shoulder stability, such as push-ups on a stability ball.
   • Include plyometric exercises like medicine ball throws to enhance power and coordination.

General Tips

• Consistency: Perform exercises consistently but avoid overdoing them to prevent further injury.
• Warm-Up: Always warm up before exercises with light cardio and stretching.
• Listen to Your Body: Stop any exercise that causes sharp or increasing pain.

Consultation

• Physical Therapist: Work with a physical therapist to develop a personalized rehab plan.
• Medical Check-Up: Regularly consult with your doctor to monitor your progress and make necessary adjustments to your rehab protocol.

By following these steps and progressing gradually, you can effectively rehab a shoulder rotator cuff injury and return to your regular activities with improved strength and mobility. If you need more specific advice or a tailored plan, consider reaching out to a healthcare professional or a physical therapist.