If you work out, you may be accustomed to pain. If you are new to exercise, you may be afraid that unusual pain means something is terribly wrong. Pain in your shoulder’s tendons and muscles is common, but rotator cuff soreness can be treated and prevented.
What To Do When A Rotator Cuff Becomes Sore
Unless you have sustained a severe injury, pain and soreness in your rotator cuff can be easily treated at home. The simplest home remedy is ice.
A small bag of crushed ice, or a ready-made ice pack will work. Apply the ice pack to your shoulder for 15 to 20 minutes. Repeat this process as often as needed.
Second, use an over the counter pain reliever. However, you should not use these products without your doctor’s approval if you have a serious medical condition or are taking any prescription medication. Call your doctor for advice before you take a pain reliever.
Third, your muscles and tendons need time to rest. Rest will relieve the soreness and help the rotator cuff’s healing. While you should avoid physical activity, you may also want to wear a sling as an extra precaution. Do not wear the sling for more than a few hours, or your shoulder may become stiff. Stiffness can make it difficult to move your shoulder, and the soreness can worsen.
Fourth, when the soreness starts to subside, do not continue to keep your shoulder immobile. It may seem counterproductive, but your shoulder needs movement so it does not become stiff. Use gentle movements to exercise your entire shoulder.
How To Prevent Rotator Cuff Pain
It is easier to prevent rotator cuff pain than to treat it after it occurs. Preventing pain will also make working out a better experience.
One step is to warm up before you begin your exercise routine. An effective example is to stretch your arms and shoulders before you work out.
Strengthening your shoulders can prevent soreness and injuries, too. You can try arm raises and other exercises to make the muscles in your shoulders stronger.
Another tip is to reduce your other activities that place stress on your shoulder.
When To Consult Your Physician For Rotator Cuff Soreness
If you follow these tips for treating and preventing rotator cuff issues, you will probably not need to see your physician. There are a couple of exceptions to keep in mind for the sake of your health.
If the pain is so severe that you can barely tolerate it, see your doctor. Soreness is common when working out, but unbearable pain is not. You should also consult with your physician if you use these home remedies and they are not effective. Either of these issues can mean you have an injury, such as a torn muscle, that must be treated by your doctor.
You should expect some degree of soreness when you work out. Following these tips can help you prevent unnecessary soreness, and if it does occur you can treat it at home.