Rotator cuff injuries can result in pain, weakness, and limited shoulder mobility, impacting everyday activities. Physiotherapy is instrumental in strengthening shoulder muscles, improving flexibility, and alleviating discomfort. Here are some effective exercises to support recovery from rotator cuff injuries, along with tips on when to see a physiotherapist and answers to common questions.
Understanding the Rotator Cuff
The rotator cuff consists of four muscles and tendons that stabilize and allow for shoulder rotation. Injuries may occur from repetitive movements, aging, or trauma, leading to pain, difficulty lifting the arm, and decreased strength.
Physiotherapy Exercises for Rotator Cuff Recovery
- Pendulum Swings
- How to Do It: Stand leaning forward slightly, letting your injured arm hang relaxed. Gently swing your arm in small circles.
- Benefit: Helps reduce stiffness with minimal strain on the shoulder.
- External Rotation with Resistance Band
- How to Do It: Secure a resistance band at waist level, hold it with the injured arm, elbow bent at 90 degrees, and rotate your forearm outward.
- Benefit: Strengthens key stabilizing muscles, enhancing shoulder stability.
- Internal Rotation with Resistance Band
- How to Do It: With the resistance band secured, pull it inward across your body, keeping your elbow bent.
- Benefit: Strengthens the subscapularis muscle, improving shoulder rotation and stability.
- Scapular Squeezes
- How to Do It: Sit or stand with good posture and gently squeeze your shoulder blades together, holding for a few seconds.
- Benefit: Improves shoulder alignment and stability by strengthening supportive muscles.
- Shoulder Flexion (Arm Raises)
- How to Do It: Use a light dumbbell or no weight. Slowly lift your arm to shoulder height, then lower.
- Benefit: Builds strength in the deltoid and rotator cuff muscles, enhancing control and reducing pain.
When to See a Physiotherapist
It’s advisable to see a physiotherapist if you experience prolonged shoulder pain, weakness, or restricted movement that limits daily activities. A physiotherapist can create a tailored exercise plan, offer guidance on proper techniques, and provide manual therapy to reduce pain and prevent further injury. Early intervention can accelerate recovery and improve outcomes.
Common FAQs About Physiotherapy
- How long does physiotherapy take to show results?
- Recovery varies based on the injury, treatment frequency, and adherence to the exercise plan. Many people see improvements within a few weeks, though more severe injuries may require longer.
- Can I perform physiotherapy exercises at home?
- Yes, most exercises can be done at home. However, it’s best to initially consult a physiotherapist to ensure you’re performing them correctly and safely.
- How often should I do my physiotherapy exercises?
- Frequency depends on your condition and therapist’s recommendations, but generally, exercises are performed 3–5 times a week for optimal results.
- Is physiotherapy painful?
- Some discomfort can be expected, but physiotherapy should not cause significant pain. Always communicate with your therapist if exercises are too painful.
- What if my symptoms don’t improve?
- If you’re not noticing improvement, it’s important to follow up with your physiotherapist. They may adjust your treatment plan to better suit your needs.
Here at Health Next Door, all our physiotherapists are qualified and highly trained. If you need a physiotherapist, speak to us today! We’re here to help!