Rotator cuff tears are a common source of shoulder pain and weakness, especially in people who lift, throw or do repetitive overhead movements. Whether you injured it lifting weights, playing sport or just reaching awkwardly, you’re likely wondering: how long will this take to heal and how can I speed it up?
What is a Rotator Cuff Tear?
Your rotator cuff is a group of four muscles and tendons that stabilise your shoulder and help it move smoothly. A tear, partial or full thickness, can happen suddenly (traumatic) or develop gradually over time (degenerative). Common symptoms include:
- Shoulder pain, especially when lifting or reaching
- Weakness in the arm
- Limited range of motion
- Pain at night or when lying on the affected side
Speeding Up Recovery: What Actually Helps?
Tailored Exercise: Guided exercise is the cornerstone of rotator cuff recovery. Targeted strengthening and mobility exercises can reduce pain, restore function and can even help avoid surgery.
Activity Modification: Avoid overhead or aggravating movements early on, but don’t stop moving altogether. Controlled mobility helps maintain shoulder joint health and prevent stiffness.
Optimise Your Sleep Position: Compression slows tendon healing and the rotator cuff is especially vulnerable when you sleep on the affected side. Aim to lie on your opposite side, keeping the injured arm slightly away from your body with minimal rotation. This reduces stress on the healing tendon.
Get Personalised Treatment: No two rotator cuff injuries are the same, so it’s important to see a physiotherapist or doctor experienced in shoulder conditions. They can assess your specific injury, guide you through the right rehab exercises and help you avoid setbacks. Treatments may include hands-on techniques like massage therapy, dry needling or taping to ease pain and improve function. Once comfortable, corrective and muscle-tendon rebuilding exercises can be gradually introduced.
How Long Does It Take?
While recovery varies, many people with partial tears see improvement within 6 – 12 weeks with dedicated rehab. Full-thickness tears may require longer recovery or surgery, depending on age, goals and tissue quality.
Don’t Wait to Get Help! Ignoring a rotator cuff tear or just hoping it goes away can delay healing and lead to further damage. Early intervention makes a big difference – not just in pain, but in how quickly and fully you regain strength and movement.
No comments:
Post a Comment