Natural remedies like heat and cold therapy, along with aromatherapy, can significantly alleviate rotator cuff pain and promote healing. Also you can incorporate anti-inflammatory foods and supplements, such as omega-3s and collagen, increase tendon repair and joint health.
This new guide is full of remedies, nutrition, exercises, lifestyle changes and complementary therapies to help you fix without surgery or drugs. Let’s fix a torn rotator cuff naturally!
Natural Remedies for Rotator Cuff Pain
A study published in BMJ Open found that 22.2% of the general population has at least one full-thickness rotator cuff tear, with prevalence increasing with age.
That’s why natural remedies for rotator cuff pain can be used to treat rotator cuff injuries. This is a great alternative to prescription painkillers or surgery. Non surgical treatments can help with pain and recovery for everyone even if you’ve had rotator cuff surgery.
Heat, cold and aromatherapy are the top natural remedies. They’re used for two purposes: to reduce swelling and pain and to help your muscles and tendons recover.
1. Heat for Better Blood Flow
Heat can help with pain and recovery by applying heat to your shoulder. Heat increases blood flow to the rotator cuff muscles and tendons. This brings nutrients to repair tissue and reduce inflammation.
Here’s how to use heat therapy:
- Use a heating pad or take a warm shower before exercising.
- Combine with massage to relax stiff muscles and promote healing.
2. Cold to Reduce Inflammation
Cold can be very helpful in the first few days of a rotator cuff injury. When used within the first 72 hours it reduces inflammation and numbs the pain and provides instant relief.
To get the best results:
- Limit cold sessions to 10-15 minutes to protect your skin.
- Apply ice packs or cold compresses directly to the affected area to reduce swelling.
3. Aromatherapy for Pain
As you can see, aromatherapy is a great addition to your shoulder pain plan. Essential oils like lavender and peppermint can help with pain and relaxation.
To use aromatherapy safely:
- Always mix essential oils with a carrier oil before applying to your skin to avoid irritation.
- You can also use aromatherapy as part of your relaxing routine to manage shoulder pain.
4. Nutrition for Tendon Repair
Research indicates that individuals over 80 years old have a 64% risk of experiencing a rotator cuff injury. Nutritional support is good for tendon and joint health. Natural remedies like anti-inflammatory foods and supplements can help with recovery when used along with conventional treatments.
Anti-inflammatory foods and supplements can reduce inflammation and promote healing and keep your rotator cuff tendons healthy.
5. Anti-Inflammatory Foods
The food you eat can have a big impact on inflammation reduction and tendon repair. Omega-3s and antioxidants are particularly helpful.
Meanwhile, fatty fish like salmon and mackerel are high in omega-3s which reduce inflammation.
Here are some anti-inflammatory foods to add to your meals:
- Dark leafy greens like spinach and kale
- Red cabbage, red grapes, cherries, apples and blueberries
- Turmeric, especially its active ingredient curcumin which is anti-inflammatory
6. Supplements for Tendon
To help your body repair tendons adding supplements to your routine can be very helpful.
Essential nutrients like collagen, vitamin C and glucosamine are important for tendon and joint health. Of these collagen is particularly important as it’s involved in tissue growth and repair.
To keep tendons healthy:
- Take both collagen and vitamin C supplements to boost collagen synthesis for tendon repair.
- Take fish oil (omega-3) and turmeric (curcumin) supplements to reduce inflammation.
Exercises for Rotator Cuff Muscles
Strengthening your rotator cuff muscles is important for recovery and prevention of future injuries.
Targeted exercises can improve flexibility, restore full range of motion and reduce muscle tension in the shoulder area. Do these exercises carefully and precisely to avoid worsening the pain.
7. Pendulum Swings
Pendulum swings can help improve shoulder mobility and reduce pain by using gravity and the momentum of your arm.
To do pendulum swings, stand beside a table and place your right hand on it.
- Let your left arm hang freely then gently rotate it in small circles to mobilize your shoulder joint.
8. Internal and External Rotations
Internal and external rotations strengthen the rotator cuff muscles which are important for shoulder stability and function. Using resistance bands can make these exercises more effective.
To do internal rotations:
- Anchor a resistance band to an immovable object, grab it with the affected arm and pull it towards your body.
For external rotations pull the band away from your body and engage different muscles.
9. Shoulder Blade Squeezes
It’s help strengthen the muscles around your shoulder blades which is important for good posture and shoulder function.
When you’re ready to do a shoulder blade squeeze:
- Stand or sit up straight.
- Squeeze your shoulder blades together, hold for a second then release.
Lifestyle Changes for Faster Recovery
In the general population, between 18% and 31% of people have shoulder pain, and between 0.3% and 5% of people have rotator cuff tendinopathy. Avoid activities that put a lot of stress on your shoulder such as lifting objects overhead to prevent further injury.
Take breaks during repetitive shoulder movements to reduce stress and prevent further harm.
10. Activity Modification
To recover fast and reduce stress on your shoulder you need to make some changes to your daily habits. Avoid activities that cause pain, don’t lift heavy objects and avoid reaching overhead.
Key points to modify activities:
- Rearrange your daily tasks to reduce shoulder stress.
- Use devices or tools that can reduce weight on your shoulder.
11. Sleeping Positions
For those with rotator cuff issues sleeping in positions that promotes recovery and reduce shoulder stress is important.
Sounds good, right?
Sleeping on a medium-firm mattress and proper neck alignment can help your recovery.
For better rest:
- Use pillows that support both your neck and shoulders.
- Don’t sleep on the side of the affected shoulder to minimize pain or discomfort.
Other Therapies for Faster Recovery
Of course, other therapies such as acupuncture and massage therapy can help speed up recovery from a torn rotator cuff. These therapies can help relieve pain and promote healing by targeting inflammation and increasing blood flow.
Learn more about massage therapy and acupuncture.
12. Massage Therapy
Next one is Massage therapy. It’s a good adjunct for rotator cuff injuries. Deep tissue and myofascial release techniques can break down scar tissue and reduce muscle tension.
Regular massages can increase blood flow around the shoulder joint, promote healing, mobility and comfort by reducing muscle tension and pain.
13. Acupuncture
Acupuncture is known for managing inflammation and pain, helping the body’s natural repair mechanisms.
By releasing endorphins acupuncture can provide natural relief from pain associated with rotator cuff injuries.
Benefits of acupuncture:
- Reduce inflammation and discomfort around the shoulder.
- Boost the body’s natural healing capabilities.
Bottom Line
With all of this in mind, to heal a torn rotator cuff naturally you need to take a above 13 ways properly. This means using natural remedies, supplementing your diet with essential nutrients, doing targeted exercises, making lifestyle changes and trying other therapies. These will reduce pain and inflammation and repair the tendon.
Follow these throughout your recovery and you can manage your own healing and avoid further medical intervention.
References:
- Hernandez, G. D., et al. “Prevalence and Epidemiology of Rotator Cuff Disease: A Systematic Review.” Journal of Shoulder and Elbow Surgery, vol. 30, no. 7, 2021, pp. 1162-1168.
- Yamamoto, N., et al. “Epidemiology of Rotator Cuff Disease.” Orthopaedic Journal of Sports Medicine, vol. 8, no. 9, 2020, pp. 232-240.
- Moen, M. H., et al. “Rotator Cuff Tears in Athletes: Prevalence, Risk Factors, and Prevention Strategies.” Sports Medicine, vol. 48, no. 2, 2019, pp. 349-357.
