How to Fix Rotator Cuff Injuries for Good: Heal Rotator Cuff Injuries at Home

Fix Rotator Cuff Injuries Fast

Best Stretches & Exercises to treat rotator cuff pain and injuries at Home Quickly & Permanently

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 correct – you can try out alternative methods such as Natural Therapy to get rid of the pain from rotator cuff injury.


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, 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 the arm’s movement 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 badminton 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 the shoulder joint’s continuous usage.

Diagnosis is generally made with radiology.

how to heal rotator cuff injuries

Pain killer drugs are generally prescribed along with drugs for reducing internal swelling and inflammation,  and they generally have the desired effect. Still, as always, one must beware of the adverse side effects of such conventional medicines.

#1.Gentle Exercises

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.

#2.Adequate Rest

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 to not end up with frozen shoulder complaints. Support

A sling can be used for support but a short period only.  The use of a sling for longer periods will lead to a frozen shoulder.

#4.Ice pack

Ice can be applied over the shoulder.  This will help to relieve the pain as well as reduce any swelling.

#5.ginger and turmeric paste

Application of ginger and turmeric paste can relieve the pain arising out of injury to the rotator cuff muscles and tendons.

#6.The lateral raise Exercise

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 to bring the dumbbell just below the shoulder level.  Do this occasionally, without tiring the arm and shoulder.

For more exercises, it is best to engage a good physiotherapist’s services and follow his/her instructions carefully not to aggravate the condition.