• Pain

Mending The Tear: Can a Torn Rotator Cuff Heal on its Own?

Medically reviewed and edited by Kathleen Tidwell, FNP-C

If you’ve torn your rotator cuff, you’re likely in a lot of pain. It could also be affecting your quality of life significantly due to weakness and loss of mobility in your shoulder.

Whether it’s the result of an acute injury or gradual wear and tear, a torn rotator cuff can be debilitating, making it impossible to even sleep comfortably.

You may be wondering if your rotator cuff can heal on its own, especially if you want to avoid surgery and lengthy rehabilitation.

In this article, we’ll explain why medical treatment is often crucial for a rotator cuff tear so that you can recover fully from your injury. We’ll also share some practical tips for aiding your recovery at home.

What is a Rotator Cuff Tear?

The rotator cuff is a small group of muscles and tendons in the shoulder that help you lift and move your arms. 

The rotator cuff keeps the ball of the upper arm bone into the socket of the shoulder blade. A rotator cuff tear happens when the tendons pull away from this bone.

When a tear occurs, you may experience some uncomfortable symptoms. Rotator cuff tear symptoms include:

• Pain and weakness when raising, lowering, or rotating the arm

• Clicking or popping sounds or sensations when the arm is in certain positions

• Shoulder pain that worsens at night

• Arm pain that worsens at rest

• Struggling to lift items due to arm weakness

Can Rotator Cuff Injuries Heal on Their Own?

A torn rotator cuff won’t heal on its own. You might not require surgery, but you will need to see a healthcare provider for proper diagnosis and treatment. We’ll discuss the different treatment options available for a rotator cuff injury later in this article.

A healthcare professional can provide you with specific advice on how to heal your rotator cuff, what to avoid, and how to reduce the pain you may be experiencing.

Strategies for Healing Rotator Cuff Tears at Home

While seeking medical attention is necessary, there are some self-care strategies that you can use to help a rotator cuff tear heal in the comfort of your own home. 

You can follow these steps while receiving treatment for your injury, or before you are able to consult a healthcare provider.

Limit painful movements

If you experience pain during certain movements that involve the affected shoulder or arm, ensure you stop these activities. They can aggravate pain and strain the rotator cuff.

You should also avoid activities that involve overhead movements, such as styling your hair. Try not to lift heavy objects, as this can interfere with how well your rotator cuff heals.

Try gentle stretching

Small stretching exercises can help you maintain a range of motion and prevent stiffness associated with your injury.

One exercise you can try is the cross-body stretch. This involves using your unaffected arm to gently pull your affected arm across your body at shoulder level. Hold this stretch for 15 to 30 seconds and repeat it 3 to 5 times.

When doing any stretches or exercises for your injury, ensure you move slowly and gently and avoid any sudden movements. A slight pull or mild discomfort is usual, but any sharp pain is a sign to stop stretching.

Use ice and heat therapy

Using ice and heat can help manage the pain and discomfort associated with a torn rotator cuff. Applying ice can reduce inflammation, and heat will help relax the muscles and improve blood flow.

Ice therapy

You can use a cold pack, a bag of frozen vegetables, or a towel-wrapped ice pack to safely apply cold therapy to your shoulder. 

You should apply this cold item for 15 to 20 minutes at a time. Repeat the application every two to three hours, especially during the first two to three days after the injury.

Ice therapy is also beneficial after any physical movements or stretching that you do to help heal your injury. 

Heat therapy

You can start using heat therapy once the initial swelling in your shoulder has decreased, which typically happens after 48 to 72 hours. 

Apply a heating pad, warm towel, or hot water bottle for 15 to 20 minutes at a time. You can do this two to three times a day, especially before stretching, as it can help to warm up your muscles.

Take over-the-counter (OTC) pain relievers

Nonsteroidal anti-inflammatory medications (NSAIDs), like ibuprofen that you can purchase at a pharmacy, may help to manage your pain and reduce inflammation.

Taking these medications can improve your quality of life while your injury heals, allowing you to sleep better and maintain a normal routine.

Make ergonomic adjustments

Making ergonomic changes in different areas of daily life can help reduce strain on your shoulder.

At work

Ensure your workstation is set up to keep your shoulders relaxed. Adjust the height of your chair so that your feet are flat on the floor and your knees are at a 90-degree angle.

Keep your keyboard and mouse close to your body and position your computer monitor at eye level to avoid looking up or down, which can strain your shoulders.

At home

Sleep on your back or the unaffected side with a pillow to support your arm. Try not to sleep on the affected arm. When lifting items, use both hands and keep the load close to your body.

Try an anti-inflammatory diet

Consuming a diet rich in anti-inflammatory foods can help reduce overall inflammation in the body. Fruits, vegetables, and omega-3 fatty acids are all good options. 

You may also want to take supplements to support your anti-inflammatory diet like glucosamine, chondroitin, and turmeric.

What Medical Treatments are Available for Rotator Cuff Tears?

While following self-care at home helps heal a torn rotator cuff, you will need medical attention. There are two ways healthcare professionals can help with this injury: surgical and nonsurgical treatments.

Nonsurgical treatment

Some of the nonsurgical treatments your healthcare provider may recommend include:

• An arm sling: A sling gives your shoulder time to heal and keeps it in a position that doesn’t put strain on the surrounding muscles.

• Prescription nonsteroidal anti-inflammatory drugs (NSAIDs): These can reduce pain and swelling in the affected area.

• Steroid injections: This treatment eases pain and decreases swelling in the shoulder and surrounding muscles.

• Physical therapy: As mentioned above, this will help you strengthen and stretch your muscles. 

These treatments are usually recommended when you only have a partial tear of the rotator cuff, which occurs when the tendon is still somewhat attached to the bone.

Surgical intervention

If you have a complete tear, where the tendon has fully detached from the bone, surgery may be necessary to repair your rotator cuff. 

This is also true if your job affects your shoulder. Four types of surgeries are available for rotator cuff injuries:

• Arthroscopic tendon repair: This is when a surgeon inserts a small camera through a minor incision in your shoulder to reattach the torn tendon to the bone.

• Open tendon repair: The surgeon makes a larger incision to reattach the tendon to the bone.

• Tendon transfer: If the torn tendon is too damaged to be reattached to the arm bone, a surgeon may use a nearby tendon as a replacement.

• Shoulder replacement: In severe cases, you may need shoulder replacement surgery. This is when the ball part of an artificial joint is installed onto the shoulder blade and the arm bone.

What is the Prognosis for Rotator Cuff Tears? 

Most patients with a rotator cuff tear will experience improvements with nonsurgical treatments. 

However, a full recovery can be lengthy as the body requires healing time. It can take between six to nine months after the tear before the tendon is completely healed to the bone.

Patients who undergo surgery for a rotator cuff tear regain full mobility and function after around six to eight weeks.

How LifeMD Can Help You Help with Rotator Cuff Tears

At LifeMD, we don’t offer surgery for rotator cuff tears, but we can help you on your road to recovery.

A team of board-certified physicians and nurse practitioners can provide advice and prescription medication to help you heal your injury with less pain and discomfort.

We care about your health and want your recovery to be as smooth and safe as possible. Book an online appointment today to get help healing your rotator cuff.

Kathleen Tidwell, FNP-C

Kathleen earned her Master’s of Science in Nursing from Austin Peay State University in Tennessee. Kathleen loves helping her patients explore sustainable health changes that can easily fit into their lifestyle. She has found that this approach empowers them and leads to greater health outcomes. Kathleen loves spending time with her family, her dog, and three cats. She’s also passionate about traveling. Her favorite destination so far has been Iceland.

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