How to Heal a Rotator Cuff Tear: A Step-by-Step Guide
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- Опубліковано 19 чер 2024
- 👉🏻👉🏻 In this video, we'll discuss what a supraspinatus rotator cuff tear is, how it happens, and what the symptoms are. We'll also teach you how to test yourself for this common shoulder injury using easy-to-follow self-tests. If you're experiencing shoulder pain or discomfort, it's important to get an accurate diagnosis and begin the proper treatment. Watch this video to learn more about supraspinatus rotator cuff tears and how to test yourself at home.
📘 VIDEO CHAPTERS
00:00 Introduction
00:11 What is rotator cuff injury
00:21 Get examined if you have pain during any type of shoulder movements
00:32 Zero-degree abduction test
00:42 Self test for supraspinatus tear/tendinopathy
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![3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery [UNIQUE EXERCISES]](http://i.ytimg.com/vi/o9fiTFfW4uU/mqdefault.jpg)
You lost me when you cut the video off at the end of the first test 😅😅
I am sorry about the format of this "shorts" video. Here is the link to the whole video. ua-cam.com/video/9p3HwD4ljC8/v-deo.html
@@Mc2.healthI can't copy and paste that
The link might not work if using a cellphone, but I just checked it via desktop and it works. Give that a try!
Hey, what type of wxcerise do I have to do for a shoulder problem that happens when I shoot a basketball, and part of my shoulder feels pain. I can do regular daily activities and even shoulder excerises without pain.
It is hard to say exactly without seeing you shoot, and knowing the specific location of pain. It is best to see an MSK specialist like myself in-person to get a full comprehensive evaluation and care-plan. I would love to help if I can, but it depends on your location.
I have a near full thickness tear of the supraspinatus in my left shoulder. I’ve had a steroid shot and have been doing physical therapy for two weeks, and my pain level is six between a 6 and 7. My shoulder doc recommends surgical repair, however, the surgeon he referred me to is who administered the shot and has me doing the PT. I have three weeks to go until my follow up appointment, and the shot should be working by now and it isnt. I’m not sure the PT is working either. My shoulders are 50 years old and there doesn’t seem to be any re,if in sight. What do you recommend?
Was the supraspinatus full thickness tear confirmed via imaging (MRI)? If so, it is possible surgery might be necessary. Ask you doc about additional shots, location is crucial, and an additional one might target the area better. If the tendon isn't completely detached, it is possible to slowly build up the tensile strength of what is left of the tendon to the point where it doesn't cause any issues. The caveat is that it will take a lot of time, its uncomfortable, and there are still risks of making it worse. Something one could do is to avoid any movements that cause pain, while simultaneously strengthening the shoulder joint and surrounding musculature. Again this is a long process, but if done correctly can sometimes fix the issue in the long run. If you can work with an expert that has treated the injury before, that would probably be very helpful as well.
How soon after a tear should I be moving my arm around to prevent frozen shoulder?
It depends on the severity of the tear, and what you can currently do without pain. A good place to start is to work on performing isometric contractions to rebuild neuromuscular control of the shoulder. I hope this helps!
That is possible, but make sure to see an expert in treating this, and make sure to get a proper diagnostic workup!
I love the part when you told us how to heal it
Hello, did ego lift one set yesterday of dumbbell shoulder press and heard a crunchy sound in my left shoulder. Now it hurts pulling back and lifting above head. Sharp pain, not super bad pain but it hurts enough that I would not train shoulder today for an example. Lateral raises are fine.
Hard to judge over internet do you think this pain will go away without any hospital treatment?
What should I avoid doing? Just started a bulk and would like to still gain muscle during rehab period.
I can add that doing push-ups works fine 1/10 pain scale but lifting above head 5/10 on pain scale
Hello, I am sorry that you are dealing with pain. It sounds like it could possibly be the infraspinatus that is causing you trouble based off the information provided. Here is a link to the full video, in which I demonstrate eccentric external rotation with a band. Give those a try, and if the pain persists, it is recommended to see a professional in your area that can perform a full work-up to see what is going on. It is hard to tell for sure without an actual examination. Hope this helps!
@@Mc2.health thanls for replying, will check it out
Very good! Let me know how it goes!@@SoftMusicFamily
@@SoftMusicFamilyhello i had literally the same experience today and im having similar pain to yours , did u heal from it? And how long did it take ? What exactly did u do? Please reply to me i need ur help
Yeah that's the pain I have, thnk you doc
You are welcome! Thanks for watching!
Hey. I did that move and at hurted. What should i do ?
I recommend if you have a MSK injury professional in your area, see if you can get an in-person examination. If that is not an option, check out the full video for movements that may help! ua-cam.com/video/9p3HwD4ljC8/v-deo.html
Yesterday i doing pullup and i littery heard a crazy crack and tear sound on my shoulder and i cant lift it anymore.. 😔😔
Oh no! I am sorry to hear that. If these movements are not possible/painful to do, it is recommended to see an expert in your area to get a full work up. You will most likely have to take some time off at the gym to allow the tissue to heal, but try to address this issue as soon as possible to avoid any long term problems. Hope this helps!
What would help an ice or heat therapy?
Btw i dont have swelling
It hurts only when i do full ROM.
Great question! Both modalities are helpful in managing pain. In general heat theoretically will help loosen up the tissue before performing any exercise or specific movements to strengthen the shoulder. Ice is great at managing the pain, but performing before exercise my cause the tissue to be cold and tight.
A good plan is heat before exercise, ice after exercise if there is persisting pain.
Heat therapy might be more beneficial for muscle relaxation and mobility. If heat doesn't help, try ice. Always protect your skin by wrapping the ice or heat pack in a cloth. If pain persists, consult a healthcare professional.
Hello sir I have pain in my left shoulder doing lateral raises and pain behind my shoulder but normal movements without the weights are just fine without pain , Can you suggest me some excercise and tell me the duration for the recovery to go back to normal please
Great question! It is hard to know exactly what is going on without a proper examination, but it sounds like it could be rotator cuff related. You might just need to take some time off of aggravating movements, and come back to them after 4-6 week or so. It is best to see a professional in your area to get a proper examination. Hope this helps!
Have had shoulder pain for months now, and the test you demonstrated in this video causes immediate pain for me. Can you clarify if the pain correlates to an impingement, or a rotator cuff injury? I know for a fact that I haven't torn anything in my shoulder, and would like to avoid doing that in anyway possible lol. If it is impingement, are there any movements or stretches you would recomend to alieviate the pain? I heard hanging from a bar for up to 3 minutes a day helps.. P.S. The pain I feel is deep in the shoulder, and towards the back of the shoulder (where you referenced in the video)
It's essential to start by acknowledging that without a physical examination and potentially imaging studies like an MRI, it's challenging to give a precise diagnosis over the internet. However, I can offer some general insights based on the description you've provided.
Pain deep in the shoulder and towards the back, especially with certain movements, can indeed suggest a few possibilities, including rotator cuff tendinopathy or impingement syndrome. Both conditions can cause pain without a full tear of the rotator cuff tendons.
As far as exercises/stretches that may help, I will link to the full video in which I cover a few, also check out my channel for other videos on shoulder rehab. In general, stop performing aggravating activities, and perform stretches and strengthening exercises for the rotator cuff that do not exacerbate symptoms. Hope this helps!
Sir im with gym workout, but my suprastenatus is paining wherever i lift lateral dumbels. How to get rid of this thru exercise?
If it is due to tendinitis, performing eccentrics has been shown to be very effective. Avoid painful movements, and maybe think about taking a bit of time off. I hope this helps!
i have a dull pain in my shoulder when i pull things from the ground, for example, when i pull my pants up, i have a dull pain in my shoulder, could you tell me what the problem is, thanks.
Great question! It sounds like the pain could be coming from the rotator cuff. When initiating movements such as pulling things from the ground, the rotator cuff stabilizes the joint to allow the larger muscle groups to lift the object. It sounds like for your issue in particular it might have to do with the supraspinatus' ability to stabilize the joint during the first 15 degrees of abduction. It is best to see an expert in your area, and get an actual exam, in order to properly diagnose and treat the underlying issue. Hope this info helps, and thanks for watching!
I tear my subscapularis. partial thickness tear from doing shoulder press. How can i heal it?
You will most likely need to take some time off of your typical routine in order for the tissue to heal. A beneficial exercise to improve the healing process would be eccentric contraction of the subscapularis muscle. A good way to perform this is with bands, performing internal rotation, focusing on resisting in a very slow and controlled manner for the eccentric portion of the movement.
Bro i am having shoulder pain of rotator cuff as soon as i start to bowl
I am sorry that you are experiencing pain. What part of the swing do you experience pain (backswing, release, follow through)?
This is going to sound silly but I injured my shoulder trying to cover myself with a blanket. I didn’t realize I was laying on the blanket and I pulled it really hard, I yelled because it hurt so much. It’s been months but ever since then my shoulder has been hurting. Sometimes, depending on how I’m lying in bed, it gets stiff and I can’t move it at all. It hurts moving it behind my back and when I lift it, either straight up or sideways
That doesn't sound silly at all! It sounds like you may have done something to your rotator cuff. It would be hard to know for sure without performing a history and examination. It would be a good idea to see someone in person to get a proper work-up. Hope this helps!
@@Mc2.health I appreciate you responding, thank you! I have an appointment this month, I should’ve made it sooner, but better late than never. I just hope I won’t need surgery
@@ya.ghostie No problem! I hope everything goes well! If surgery is recommended, try a round of conservative therapy with a chiropractor or physical therapist. Be sure to ask a lot of questions, and stay positive! Best of luck!
How can I heal it
Here is a link to the full video that contains exercises that will help fix rotator cuff dysfunction.
ua-cam.com/users/shortsiqe8mxC36CA
I have realy bad shoulder problem .no body can fix .they say surgery now but I am doubtful this is going to wrk
The best resolution to your shoulder problem depends on the extent of your injury. If you have any labral, or grade 3 rotator cuff tears, surgery might be the only option...
None of dem hurt it’s the front thts killing me
There are a lot of muscle attachment sites in the front of the shoulder. Are there any specific movements that cause pain? It is always the best and safest option to get examined by a trained musculoskeletal specialist before beginning any exercise protocol.
How to heal ???
This is just a short version of a longer video. Here is a link to the full video ua-cam.com/video/9p3HwD4ljC8/v-deo.html
As long as it is not a complete tear you can improve the healing process with these movements. Discomfort is expected with some of these, but you should not perform if it causes significant pain.
Hope this helps!
what about snapping?
Depends on what is causing the "snap" sound. I recommend getting a comprehensive examination, with possible diagnostic imaging, to discover which tissue is causing the symptom(s) of concern.
@@Mc2.health anytime i pic up something or stretch my arm out
I’m sorry you are dealing with these unfortunate symptoms. Seeing a nearby expert that is trained in treating shoulder injuries would be the best thing you could do. I am not able to give you any other specific recommendations unless you were my patient. I hope this information helps!
@@Mc2.health 😢
I already had somthing like this I had to go to the hospital cause I couldn’t lift both of my arms and they just said it’s like a sickness that goes to a joint and I have it again and I’m trying so hard to put up my hair or change😢 I need help I don’t know what’s wrong with me
I am sorry to hear you are dealing with this. It is hard to say exactly what is going on, and how to interpret what was told to you at the hospital when this happened previously. I recommend you see a MSK expert in your area to evaluate exactly what's going on. Here is a link to the full video which may help. I hope this information helps! ua-cam.com/video/9p3HwD4ljC8/v-deo.htmlsi=MmoMQpSc0kFIcelF
@@Mc2.health thank you so much!!
@@Thug_had No problem! I hope you make a full and swift recovery!
I think the title of this vid is wrong, this vid is not about how to "heal" but to "test" if you have the problem
I apologize for any confusion. Here is a link to the full video that shows testing plus tips/strategies for recovery. ua-cam.com/video/9p3HwD4ljC8/v-deo.html
Been in gyms over 50 years. NOBODY means muscle soreness BEHIND the shoulder, when they complain about a shoulder injury. They mean JOINT PAIN, inside the shoulder. Usually, turns out, they've injured, or even destroyed, the labrium.
Thank you for your comment, and congratulations on your experience. Unfortunately your statements are not true.... The shoulder joint can have a variety of different injuries and pathologies that cause pain. Labral tear/injury is not the only pathology seen at this joint. Thank you for your engagement though!
Why they cut video
I apologize for the edit of this "short." Here is a link to the whole video. ua-cam.com/video/9p3HwD4ljC8/v-deo.html
Bro I got a weird situation in my shoulder I need to talk abt it
Bro, I am sorry to hear that. Tell me about it?
I feel pain but I feel it in my tricep area not the shoulder
The tricep is a part of the shoulder complex, but this video is primarily for rotator cuff problems.
i have shoulder cuff in front when i sleep
Have you tried different sleeping positions, than ones that cause you pain?
So where’s the part to heal it
Here is a link to the full video ua-cam.com/video/9p3HwD4ljC8/v-deo.html
Aside from seeing a doctor, is there any way to relieve the pain from home?
I highly recommend seeing a musculoskeletal healthcare professional in order to get an official diagnosis of what is causing your specific pain. With that said, it is possible to rehab the rotator cuff at home! By starting with some simple regressions of rotator cuff training, such as stretching and isometrics, then progressing to more dynamic and compound movements as your symptoms/function improves you may restore function and eliminate rotator cuff pain! I hope this information helps!
So there is certain exercises you can do but your best bet as someone who's been dealing with you know surgeries and have had these issues for years go to a really good orthopedic surgeon in your area get him to kind of diagnose and figure out what the issue is and do some physical therapy and if you have good insurance there's always you know PRP injections or stem cell therapy which is pricey but if you have insurance it could definitely heal you know a slap to her or a rotator cuff tear but you have to go to the doctor to figure out what the issue is
@@MichaelGonzalez213 Thank you for your comment. The effectiveness of treatment for shoulder injuries depends on the specific tissue that is damaged and the severity of the injury. Therefore, it is crucial to seek a proper diagnosis from a healthcare professional to receive the most suitable treatment plan for your condition. Whether surgery is necessary or not, an accurate diagnosis is the first step towards recovery!
Your video ended abruptly.
Here is a link to the full video ua-cam.com/video/9p3HwD4ljC8/v-deo.htmlsi=VxQNgrrJIRjHjIxL
When I lay down on my back and try to take my arms overhead and straighten then behind my left shoulder hurts while I am able to straighten my right arms all the way. It’s been a year 😢 what could it be?
It could be a few different things. It is hard for me to know for sure without a proper history and examination. It would be a good idea to see someone in person that can perform a full workup. Hope this helps!
So much for hearing how to fix it wtf
Here is the link to the whole video. ua-cam.com/video/9p3HwD4ljC8/v-deo.html
Been having both shoulders cuff issues pain been having s3x with a s3x doll torso u buy on a amazon for 5 years laying down using doll it's 10lb up and down motions could this be a tear or tendinitis
Thank you for watching, and great question! It is difficult to answer this question based off of the description. I recommend seeing a shoulder expert in your area to get a full work-up!
@@Mc2.health my shoulder started getting better after sleeping on a softer mattress
@@NomesSomes That is great to hear!
When I press down with my right arm, the shoulder hurts, the middle part of the shoulder
It is hard to understand exactly what you mean based off of your description. If you can reproduce your symptoms, and perform the exercises that correspond to the tests shown in the video, then you might get some relief. I hope this helps!