Getting Active Again After a Rotator Cuff Tear

Rotator cuff problems affect about 2 million Americans yearly. Your rotator cuff is a group of tendons and muscles that keep your shoulder stable, allowing you to move your arm and lift objects. A torn tendon can develop from aging, overuse, or a sudden injury — making everyday tasks painful or nearly impossible. 

Rotator cuff tear treatment options range from physical therapy to surgery, depending on the tear’s severity. Proper recovery is vital. See Dr. O’Donnell at Revitalize Regenerative Orthopedics LLC, conveniently located in the Denver metropolitan area, for regenerative treatment before you resume physical activity.

Rotator cuff tear therapies

Treating a rotator cuff tear may be as simple as completing physical therapy, receiving joint injections, or undergoing surgery. Dr. O’Donnell offers radial shockwave therapy, focused shockwave therapy, platelet-rich plasma (PRP) injections, prolotherapy, stem cells, other injections, and much more.

Boosting exercise after a tear

Rotator cuff injury recovery times vary from person to person based on the type of tear you sustain and your individualized treatment plan. Keep the following tips in mind before rolling out the yoga mat. 

1. Talk with your specialist first

Talk with Dr. O’Donnell before beginning any type of exercise (including physical therapy) after a rotator cuff tear to ensure adequate healing. Your recovery time could be 4-6 weeks or 4-6 months, with full recoveries sometimes lasting up to 12-18 months.

2. Begin physical therapy

For any physical activity involving your shoulder joint, start by completing physical therapy sessions with a professional before trying at-home workouts. They let you know when it’s okay to exercise and which workouts are safe for injury prevention.

3. Gradually increase cardiovascular exercise

Light cardiovascular exercise, particularly walking and light cycling, are generally okay — even soon after shoulder surgery. Gradually increase the amount of cardiovascular exercise you complete and alter your workouts (cross-train) as directed by Dr. O’Donnell.

4. Add in light strength training

Follow your physical therapist’s instructions to gradually increase strength training exercises after the okay from Dr. O’Donnell. Begin with yoga, Pilates, light weights, body weight, or exercise bands — slowly increasing the amount of resistance to boost strength while avoiding re-injury. Stop anytime you feel pain. 

5. Warm up, cool down, and stretch

It’s always critical to warm up properly before exercise and cool down afterward. Stretching is important too, especially after an injury.

6. Listen to your body

To avoid overdoing it too soon after a rotator cuff injury, you need to listen to your body. If you feel any pain, stop what you’re doing and check in with Revitalize Regenerative Orthopedics LLC’s experts. Don't overexert, especially after an injury.

7. Ice is your friend

Ice your shoulder after surgery and any time it’s tender or swollen throughout treatment. Let your body be your guide to steer clear of high-intensity training too soon after a rotator cuff tear. Look for visible swelling, ice the area as needed, and be mindful of any discomfort.

8. Routinely follow up with your specialist

See Dr. O’Donnell for follow-up visits and regenerative treatments to ensure your recovery is on track. Ask him any exercise questions or address concerns to optimize healing, remain as healthy as possible, and minimize the risk of further problems. 

Be smart to prevent future tears

To prevent future joint injuries, take the following specific precautions:

• Warm and stretch properly before physical activity
• Avoid heavy lifting using improper form
• Routinely complete stretching and strengthening exercises
• Eat nutritious foods
• Get enough rest
• Avoid overtraining
• Use protective equipment when playing contact sports

Take advantage of the cutting-edge rotator cuff tear treatments available at Revitalize Regenerative Orthopedics LLC. Contact us today by calling our office or requesting an appointment online.