5 Natural Ways To Cure Rotator Cuff Pain

You stretch your arm to seize some thing and experience a stabbing ache for your shoulder. You additionally have hassle elevating the hand or experience it has turn out to be weak. If those sound familiar, rotator cuff accidents or irritation can be to blame. The rotator cuff is a group of muscle tissues and tendons the robust chords that connect your muscle tissues to bones that encircle your shoulder joint.

Your rotator cuff holds your shoulder joint withinside the right function and allows it to move. Overuse of the shoulder, injury, or maybe aging-associated degeneration can bring about irritation and inflammation of tendons. The ache that follows may also make it tough to do easy matters which contain elevating your arm above shoulder level like brushing your hair or placing on a t-shirt.

# Apply An Ice Pack

Applying an ice pack for about 10 to 30 minutes can help bring down the inflammation and pain. But remember, don’t let the ice touch your skin directly as it could cause a cold burn. Instead, use a damp towel to wrap the ice pack and then apply.

# Rest Your Shoulder

Resting your shoulder and protecting it from extra stress can help it heal. Here are some tips that’ll help you be mindful of your shoulder and ease some of that pain:

- Sleep on your back or on the side that’s not in pain. Placing a couple of pillows beneath the painful shoulder can also help.
- While sitting, make sure your head is raised above your shoulders, place your feet flat on the floor, and use a pillow or towel at your lower back for support.
- Don’t carry your purse or backpack over the shoulder that hurts and avoid activities that require you to raise your arms above your shoulders for long periods. Use a ladder or footstool to reach things at a height.
- Keep things that you need frequently, like your cell phone, close at hand so that you don’t need to reach for them and strain your shoulder.

# Try Physical Therapy Exercises

Exercises can help stretch and strengthen rotator cuff muscles to ease weakness, stiffness, and pain. Your physical therapist or doctor will evaluate you to figure out which muscles are too tight or weak. You may be advised to start off with passive exercises which involve the arm and help restore full movement to your shoulder. After that, you may be taught exercises that strengthen your shoulder muscles.

# Drink Pineapple Juice

Pineapples contain an enzyme known as bromelain which can ease swelling and pain in soft tissue injuries. Animal studies have also found that bromelain can help in the growth of cells in injured tendons and promote healing. So help yourself to some pineapple juice to heal injured rotator cuff muscles and tendons. You can also take bromelain supplements for this after checking with your doctor.

# Have Turmeric

Inflammation plays a significant part in the pain and discomfort experienced due to rotator cuff injuries. Curcumin, a component present in turmeric, has potent anti-inflammatory properties. It has been found to suppress the activation of nuclear factor-κB (NF-κB), which is a protein involved in the regulation of the inflammatory response of your body. You can add turmeric to your cooking or brew yourself a cup of turmeric tea to experience its healing effects. Communities in Southeast Asia also have turmeric milk to enhance healing.

To prepare turmeric milk, add a teaspoon of ground turmeric to 175 ml of milk and bring it to a boil and then let it simmer for about 5 minutes. Adding a pinch of pepper will help your body use the curcumin in turmeric better.