Natural Remedy For Treating Rotator Cuff Pain
The rotator cuff is the group of muscles and tendons that encompass the shoulder joint, holding the head of your upper arm bone firmly inside the shallow socket of the shoulder. A rotator cuff injury can produce a dull ache in the shoulder, which often worsens when you try to sleep on the affected side.
People who repeatedly perform overhead motions in their jobs or sports often experience rotator cuff injuries. Such jobs or sports involve painters, carpenters, and people who play baseball or tennis. The risk of rotator cuff injury increases with increment in age.
Many people rally from rotator cuff disease with physical therapy exercises that promote flexibility and strength of the muscles encircling the shoulder joint.
Sometimes, rotator cuff injury may occur as a result of a single injury. In those situations, medical care should be administered as soon as possible. Extensive rotator cuff injury may need surgical repair, transfer of alternative tendons or joint replacement.
Pain and inflammation to muscles and tendons in your rotator cuff can produce shoulder pain. Apply an ice pack and rest your shoulder, taking care not to worsen it in sleep. Manage the pain and inflammation from within by having healing pineapple juice or turmeric milk. Physical therapy, acupuncture, and extracorporeal shock wave therapy can also be of great help.
Does stretching your arm to grab something make you feel a stabbing pain in your shoulder?. Do you also have trouble raising your hand or feel it has become weak?. If these are true, rotator cuff injuries or inflammation may be cause to blame.
The rotator cuff is a bunch of muscles and tendons – the strong chords that attach your muscles to bones – that encircle your shoulder joint. Your rotator cuff holds your shoulder joint in the right position and facilitates it to move. Overuse of the shoulder injury or even aging-related degeneration can cause a rise in inflammation and discomfort of tendons. The pain that accompanies it may make it difficult to do simple things like raising your arm above shoulder level, brushing your hair and putting on a shirt.
You’ll have intense pain as well as weakness in your shoulder and arm if you have torn a tendon or muscle. Doctor’s may prescribe painkillers or non-steroidal anti-inflammatory drugs (NSAIDs) to handle the pain as well as physical therapy to relieve rotator cuff pains. Rarely, surgery might be needed to treat rotator cuff injury. Mild and moderate issues of rotator cuff injury can be handled by some natural treatment and deserve no surgery.
The following solutions can help you deal with the pain and its symptoms:
Solutions For Rotator Cuff Pain
- Applying ice pack
- Resting the shoulder
- Get physical therapy
- Drink pineapple juice
- Consume turmeric
- Try Acupuncture
- Extracorporeal shock
Applying some ice pack on the affected area for about 10 to 30 minutes can be of help in bringing down the inflammation and pain. Note that you shouldn’t let the ice touch your skin directly as it could lead to a cold burn, rather, wrap the ice pack in a damp towel and then apply.
Rest Your Shoulder
Resting your shoulder protects it from extra stress which can help it heal quickly. Some of these tips can help you be cautious of your shoulder and ease some of your pain:
- Sleep on the side that’s not in pain or on your back. Place a couple of pillows beneath the painful shoulder.
- Adjust your sitting position, place your feet flat on the floor, make sure your head is raised above your shoulders and make use of a pillow or towel at your lower back for increased support.
- Try not to carry anything, not even your purse or backpack over the shoulder that hurts and stay away from activities that need you to raise your arms above your shoulders for a long time. Make use of a stool or ladder to reach things at a height.
- Keep the things that you frequently need handy, so that you don’t need to stress yourself reaching for them and strain your shoulder.
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Indulge in Physical Therapy Exercises
Exercises play an important role in stretching and strengthening of rotator cuff muscles to fight weakness, stiffness, and pain. Your doctor or physical therapist will check you to find out which muscles are too tight or weak. From the analyses, you may be advised to kick off with passive exercises which involve the arm and helps restore full movement to your shoulder. once that is done, you’ll be taught exercises that will improve your shoulder muscles.
Some the exercises that you may want to add in your program:
It’s a strengthening exercise and you require an elastic stretch band to perform this exercise. you are to tie the ends of the elastic band together to give you a three-foot-long loop. Hook the loop onto something that’s stable and stand holding it. Your elbow should be bent and at your side. With your arm close to your side, pull back the elbow, while squeezing the shoulder blades together. Slowly Return to the start position and repeat the cycle. You can perform this exercise 3 days per week.
Crossover Arm Stretch:
It’s also a stretching exercise. It is done by holding your upper arm and pulling the arm gently across the chest as far as possible. Stay in that position for 30 seconds and relax. Do same with your other arm. Try not to apply pressure on your elbow while doing the exercise. Repeat this cycle 4 times a day for 5 to 6 days per week.
Passive Internal Rotation:
You will require a light stick to do this stretching exercise. This exercise aims at stretching the front of your shoulders.
Without bending your arms, hold the stick behind your back with both hands. Pull the stick horizontally to one side, hold for 30 seconds, and then relax. You must pull the stick without twisting or lean over. If you get this right your shoulder will be passively stretched and you can pull without experiencing any pain. Repeat the step on the other side.
Drink Pineapple Juice
Pineapples contain bromelain, an enzyme which can ease swelling and pain in soft tissue injuries. Studies with Animals deduced that bromelain can enable the growth of cells in injured tendons and promote healing. Helping yourself to some pineapple juice can heal injured or torn rotator cuff muscles and tendons. Bromelain supplements can also be taken for this after consulting with your doctor.
Inflammation being a significant part of the pain and discomfort experienced due to rotator cuff injuries. Turmeric has a potential component known as curcumin which has potent anti-inflammatory quality. It suppresses the activation of nuclear factor-κB (NF-κB), a protein involved in regulating the inflammatory response of your body. You can treat yourself to a cup of turmeric tea to experience its healing effects. Most people add it to their cooking. Most Communities in Southeast Asia have turmeric milk used to enhance healing.
Recipe for preparing turmeric milk:
- ground turmeric
Add a teaspoon of ground turmeric and pepper to 175 ml of milk and bring it to a boil and allow it simmer for about 5 minutes. The addition of a pinch of pepper will help your body use the curcumin in turmeric better.
Acupuncture is a practice that has its bases on ancient Chinese theory that an imbalance in the vital force called qi can cause health issues. The Stimulation of certain places on your body may bring back the flow of qi and restore your health.
Practicing of acupuncture can help improve shoulder pain caused by inflammation of rotator cuff tendons. A study performed to see the effect of acupuncture, it looked at sportsmen who were experiencing shoulder pain due to inflammation of rotator cuff tendons and found that acupuncture using needles was effective at relieving their pain.
Explore Extracorporeal Shock Wave Therapy
Extracorporeal shock wave therapy is a therapy that passes sound waves through the skin to relieve pain and enhance the natural healing abilities of your body. Based on a study, when this therapy was applied to treat inflammation of rotator cuff tendons caused by the abnormal deposition of calcium, it enhanced not only shoulder ability and pain and as well reduced the size of calcium deposits.