Coping with Rotator Cuff Tendonitis

Rotator cuff tendonitis is inflammation of the tendons of the rotator cuff.  It can be caused by overuse, repeated impingement and shoulder joint instability where the muscles and tendons of the rotator cuff are called upon to stabilize the shoulder joint over and above the call of duty due to loose or weak ligaments. 

People who regularly participate in certain sports are more at risk of such injuries than others.  Swimmers, pitchers (or others who engage in sports involving a lot of throwing) and weight trainers/bodybuilders are particularly at risk.

Whatever the cause of rotator cuff tendonitis it can be a very unpleasant and restrictive injury giving pain with various everyday arm or shoulder movements (particularly overhead movements) and even while sleeping if you happen to sleep on the injured side.  It causes weakness in the affected shoulder and can take a long time to heal and at worst become chronic.

There are a number of treatments available from physiotherapy to anti-inflammatory medications and cortisone injections and in very extreme cases surgery.

As with most soft tissue injuries there is no “magic pill” to fix the injury and while there are a number of things that can help, unless the injury is extreme the best thing you can do is give your body every possible chance to utilize its amazing capacity to heal itself.  You can do this in a number of ways including, applying cold/warmth to reduce pain and speed healing, avoiding certain movements and activities until the injury is healed, exercising to strengthen the muscles, gentle stretching to keep the muscles flexible and the joint mobile. 

At the first sign of rotator cuff tendonitis, especially where the culprit is likely to be overuse or repetitive strain, the most important thing to do is stop doing the activity you suspect to be causing the problem.  Now this may seem like common sense but often athletes will try to “train through” pain or “train around” an injury by just going lighter on the weights or trying to train body-parts around the affected area.  

If you suspect tendonitis from overuse continuing to train regardless will just cause further aggravation and intensify the injury and further prolong healing.  This is the last thing you want to do because the low blood supply of tendons mean they already take a long time to heal.  Where a “strained” muscle can heal in a few days tendon injuries typically take 4 to 6 weeks to heal and often even longer depending on how long the injury has existed.  (However, I have found that using a specific combination of little known massage techniques combined with some other natural (and totally free) methods has, in my own experiences, brought relief usually within two weeks.)  

So the first and most important thing to do is stop whatever is causing the problem.  Applying ice packs can help numb the pain and may also help speed healing but be careful in the way you apply the ice so as not to cause “ice burn”.  Physiotherapy can also help speed up recovery as can gentle exercise and stretching (not in the acute phase of an injury) and also applying heat to the injured area.  If you regularly sleep on your side you may want to try sleeping on your back or at least avoid sleeping on the injured side.   

Everybody is different so it is important to listen to what your own body is telling you and adjust your actions accordingly.  As a general rule: if a movement hurts (especially if it causes sharp pain) - don’t do it.  Also remember that, as with all overuse injuries, by the time you start feeling the pain the problem has already existed for some time so the sooner you take remedial action to manage and treat the injury the better.

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