How to Get rid of Rotator Cuff Injuries at Home Naturally
Over the past week or so, you are suddenly feeling some pain in one shoulder and the corresponding arm. However, this does not seem like an aching joint of old age – it is different. Your doctor has told you it is a Rotator Cuff Injury and while prescribing some drugs and physiotherapy, has asked you to rest the shoulder to the extent possible. But the drugs – you are sure they will cause side effects – and you are very correct – you can try out alternative methods such as Natural Therapy, to get rid of the pain from rotator cuff injury.
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The pain accompanying Rotator Cuff Injury is a tearing pain, which starts in the shoulder (back and front) and radiates through the arm into the elbow, making it difficult to raise your arm either sideways or upwards: i.e. the range of motion of that shoulder and arm gets restricted and you feel your arm has lost its power. The pain generally worsens during the night, especially on the side of the shoulder and upper arm. Though not visible to the eye, there is swelling and inflammation inside the joint, which gives rise to pain. If the joint is not used due to the pain, stiffness occurs.
The ball-and-socket shoulder joint permits movement of the arm in all directions. The group of four muscles and tendons which together make up the rotator cuff, help to hold the top of the arm in the shoulder joint and make adjustments for movement of the arm in the shoulder socket. Injury to these muscles or tendons either through rough use or wear and tear or old age, can result in severe shooting pain and inability to move the arm in all directions as before. The arm in fact feels limp and powerless. Tennis and badmintor players, rowers and certain machine operators who need to swing their arms are more susceptible to tearing of the rotator cuff muscles,on account of continuous usage of the shoulder joint. Diagnosis is generally done with radiology.
Pain killer drugs are generally prescribed along with drugs for reducing internal swelling and inflammation, and they generally have the desired effect, but as always, one must beware of the adverse side effects that come along with such conventional medicines. The best option is to go with Natural Therapy, which, in this case,mainly makes use of gentle exercises to bring back the range of motion to the arm while simultaneously strengthening the rotator cuff muscles. Patience and care are both required in the process.
Treatment in the case of Rotator Cuff Injury consists of giving the shoulder adequate rest: At the same time it is necessary to keep moving the arm so as not to end up with frozen shoulder complaints.
A sling can be used for support but for a short period only. Use of a sling for longer periods will lead to frozen shoulder.
Ice can be applied over the shoulder. This will help to relieve the pain as well as reduce any swelling. Application of ginger and turmeric paste can relieve the pain arising out of injury to the rotator cuff muscles and tendons.
There are certain simple yet effective exercises which you can also do at home to strengthen the rotator cuff muscles: The lateral raise is one such exercise. Take a dumbbell in the affected hand, and while pointing the thumb downwards, twist the hand very slightly into a position similar to that required for emptying a can of water on to the ground. Slowly raise the arm with the thumb still pointing downwards so as to bring the dumbbell just below the level of the shoulder. Do this occasionally, without tiring the arm and shoulder.
For more exercises, it is best to engage the services of a good physiotherapist and follow his/her instructions carefully so as not to aggravate the condition. A physiotherapist who is also a good Ntural Therapist is the best choice in the situation.
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