A rotator cuff is defines as a group of muscles that remain attached to the bones of the shoulder and help it to move and remain stable. Torn rotator cuff occurs when there is a tear in one of the tendons either due to overuse or due to any kind of injury. Ultrasounds and cortisone injections are amongst the common treatment methods of this problem. However, practicing self-techniques like those mentioned below will help you recover soon and decrease the need of medicines.
- Take care of your shoulder and avoid placing excess stress, which will keep you away from injuries and re-injury too.
- Always adopt a good sitting posture by keeping your head on your shoulder and placing a towel behind your back.
- Avoid carrying a backpack or purse continuously over just one shoulder.
- Try not to work too long with your arms above your shoulder level. You can use a foot stool or a ladder instead.
- While lifting and carrying objects from one place to another try to hold them close to your body and avoid lifting heavy loads away from the body.
- Take a break between any activities that have to be performed repeatedly.
- While trying to hold something with the arm place the thumb in a way that it points upwards.
- Everyday use items required many times should be stored such that they can be reached for easily.
- Things that are used too much should be kept close to avoid reaching the shoulder and getting re-injured.
- Another self-treatment for torn rotator cuff is using therabands instead of dumbbells as the former are more effective in providing strength to the muscles without causing further stress or injuries.
- Ibuprofen is a very effective anti-inflammatory drug that helps to decrease the pain caused in the torn cuff problem. However, you should take only the prescribed amount of drug at proper timings as over use of the drug results in kidney damage.
- You can also get relief from the pain by applying ice packs three to four times a day for about 15-20 minutes. However do not ice your shoulder over this time since over icing may cause considerable nerve damage.
- Avoid getting engaged in any sport activity till you are completely relieved from the problem
Summary
With proper understanding of the problem, it is easy to deal with the torn rotator problem. Being careful and responsible can be of great help.
