I enjoy traveling, preferably in the Caribbean, and scuba diving somewhere new at every opportunity.
I Can Hardly Raise My Arm, and It Hurts!
When you have a rotator cuff injury, it can seem like you can't do anything anymore. The simplest tasks cause intense pain, and you may not even be able to lift your arm at all.
For most of your life, you have taken for granted that you can move your arm in any direction. When that capacity is lost, you feel the difference intensely. Mostly you feel the pain associated with trying to do much of anything. Reaching up or holding something is likely impossible, and it hurts to do even simple things like putting on a coat.
Sometimes when you are going through an ordeal or a serious injury it seems you will never make it to the other side. It doesn't look like it's ever going to get better, and you wonder how you can live with it in the long term.
What Is a Rotator Cuff Injury?
Shoulders are one of the most complex parts of the body, providing a greater range of motion than any other joint. The amazing piece of workmanship known as the rotator cuff is the group of muscles and tendons that keep the ball of your upper arm bone firmly in place within the shoulder socket. The shoulder socket is shallow, to allow full rotation of the arm in almost every direction.
But along with incredible possibilities for movement comes the chance for undue stresses to the tendons that hold this assemblage together.
Muscles of the Rotator Cuff
Four Muscles and Their Tendons Make Up The Rotator Cuff
The four muscles of the rotator cuff are attached to the ball-shaped end of the armbone (humerus) by long tough tendons, and on the other end to the scapula, the triangular bone of the shoulder. These muscles are:
- the supraspinatus muscle, going over the top of the humerus, which raises the arm;
- the infraspinatus and teres minor muscles, which swing the arm away from the body;
- and the subscapularis muscle, which swings the arm toward the body.
Of these, the supraspinatus tendon, especially, is vulnerable to injury or inflammation where it passes under a bony projection on the scapula (the acromion).
Causes of Rotator Cuff Injury
Injury can come suddenly from tearing one of the tendons, for example in a fall or when lifting or trying to reach something. If a tendon actually tears, as opposed to just being inflamed and irritated, one may hear a popping sound or feel immediate pain, plus weakness and pain when one tries to raise or rotate the arm.
Generally, though, the cause of the injury is something that has been going on for years. Repeated movements of the arm, especially movements that raise the arm or swing it around, can cause the tendon to deteriorate. It rubs against bone, becomes irritated, becomes filled with scar tissue which is weaker and less flexible than the original material, and can eventually tear.
Rotator cuff injuries are common among: pitchers, quarterbacks, cheerleaders, weightlifters, volleyball players, house painters, carpenters, swimmers, archers, boxers, tennis players, and anyone whose lifestyle or profession requires making the same arm movement over and over, especially an arm movement that involves raising the arms over the head.
Aging is also an increased risk for this type of injury, and sometimes a simple movement can finally cause it to appear: in particular, lifting something over your head, or catching a falling object. Smoking is also a risk factor.
A mild injury may cause pain only when doing activities with the injured arm. A moderate injury may cause pain during and after the activity, plus pain at night, which can be enough to wake you up if you sleep on the side that is injured. A severe injury can cause constant pain. An injury can make it difficult or impossible to do many common activities such as tucking in a shirt, let alone reaching over one’s head.
Read More From Youmemindbody
Treatment: Non-Surgical Options
If you're suffering now, you likely want to know how fast it can be fixed. The answer depends on the type of injury, which may range from inflammation of the tendon, to a complete or partial tear that might require surgery.
Most often, treatment involves self-care measures and exercise therapy. Initial self-care1 allows the injury to stabilize by resting the joint for a couple days to a couple weeks—not totally immobilizing the joint with a sling, but carefully moving it through its range of motion several times a day (says Kaiser). Treating it with cold (for the first few days) and then heat, and using anti-inflammatory and pain medications like ibuprofen and naproxen, reduces inflammation. Don’t go back to activities that hurt.
Once the injury heals, and some range of motion has returned, the correct exercises2 will recondition and strengthen the muscles that support the joint, to reduce the stress on the vulnerable tendon. As with some other chronic joint conditions, keeping the surrounding muscles strong protects the joint, and fights the effects of age to some degree.
Foremost is to deal with the injury promptly. Just pampering it for many days on end with no improvement is not the answer. Nor is it the answer to just keep on doing activities that cause pain. Knowing when to see a doctor is critical as is understanding the proper way to care for yourself. If a rotator cuff injury is not acute, recovery is most often possible with proper exercise therapy.
Treatment: Surgical Options
It is possible to stitch a torn tendon back together; in fact, in extreme cases it is possible to replace the whole shoulder joint, as with a hip replacement.
Although it’s important to get medical help promptly, and not wait for a joint injury to get better by itself, the authoritative American Academy of Orthopedic Surgeons3 says there is no evidence that delaying surgery causes worse outcomes.
There are less drastic surgical options than stitching a tendon. Removing debris around the tendon, or planning down bone spurs that impinge in it (“subacromial smoothing”), can reduce irritation of the tendon and let it heal. Such surgery can be done arthroscopically (through small openings).
1. Healthwise Staff. "Rotator Cuff Disorders: Home Treatment." May 23, 2016. Kaiser Permanente. Accessed April 13, 2017.
2. "Rotator Cuff and Shoulder Conditioning Program." American Academy of Orthopaedic Surgeons. Accessed April 13, 2017.
3. "Rotator Cuff Tears." American Academy of Orthopaedic Surgeons. Accessed April 13, 2017.
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
Susan Ferry on September 09, 2018:
Can my arm be hurting from composting, digging in the sand, rolling logs and games like tug of war???
anneperiou on February 12, 2018:
Debbie could be broken ribs
Karenpat on May 07, 2017:
I was recently diagnosed with Osteoporosis and have started 6 monthly injections to rectify this condition, however, the 1st injection seems to have restarted shoulder pain from rotator cuff injuries and bursitis incurred when working as a mail sorter for 15 years. I am finding it difficult to sleep as my pain is in both shoulders and I am hoping that the cure is not worse than the disease.
debbie on December 02, 2014:
I was involved in a RTA back in September and I was a passenger in a stationary car - after a few drs visits I and being advised that it's soft tissue damage I am in more pain than ever before... I can't do anything with my left arm, put clothes on, etc... also if I jolt my body suddenly for example I got an electric shock when I touched a handrail and jumped, and the pain I had was the worse I have ever felt and I was almost in tears.. then I went to catch a falling vase (don't ask), again reflexes raised my left arm to catch it and once again the pain was sickening... This doesent seem normal for soft tissue damage - I cant raise my arm over my head, round the back after a shower, to put a coat/cardigan on etc.. My GP has now referred me for physio, but am pretty scared of the pain (I know, drama queen).. sounds like the cuff could be my problem too after reading through....
spiderspun from Utopia, Ontario Canada on December 19, 2009:
Just had rotator cuff surgery 3 days ago. I was recovering from a shoulder surgery in 2008 and 3 mons post opt I fell and tore my other shoulder up real bad.The surgeon at the time ignored my complains and said he was only treating my already operated on shoulder. The new surgeon found three major tears and said it was very serious/ I'd like to advise people to get a good surgeon and be persistant when you feel something is not right. It is hard going through all this because I miss my karate training as a blackbelt in kempo and having to suspend my animal road show
Philippe on July 20, 2009:
I had an accident on the 11th of july and the pain is on my shoulder.but doctors say it hit the muscle not the bone! what exercises should i do to recover?
AdinusMaximus from Asia on May 26, 2009:
For almost a year I suffered from chronic shoulder pain. I took all kinds of painkillers and drugs with steroids for the pain and to help in the healing process. But it didn't work. Just recently, my wife gave me a titanium bracelet as a birthday gift. I was surprised to see immediate results. Now, I'm 100% pain free, I have complete mobility of both arms, and I can now sleep better at nights.
Tonja Niemi from Eagan, MN USA on March 15, 2009:
I will be having surgery soon for a partially torn rotator cuff and bone spur. Originally, the symptoms indicated a sprained tricept. If you have muscular pain across your shoulders and down your arm in conjunction with decreased strength, you may want to consult an orthopedic specialist sooner than later. Apparently minor tears may be better managed with proper physical therapy. After 5 months of chronic pain, I am looking forward to the post-recovery life when I may once again function normally, without constant pain.
elizabethradisson on August 24, 2008:
I've noticed that I sometimes have shoulder issues after a particularly tough run. I wonder if this is something that could be remedied with rotator cuff treatments.
Kitchenaid Baker on August 23, 2008:
You aren't kidding that shoulder injuries can take a long time to heal. My friend had a rotator cuff injury and it hampered his training for many months. Thanks for an excellent resource.
BlueSkyBright on August 22, 2008:
Always be aware of your shoulders and discomfort. That is why I always do shoulder exercises in the gym to strengthen them.
April Chudej on August 20, 2008:
I do this shoulder exercise to strengthen my rotator cuffs.
Lying down on the side with hand on top of your leg. Use a lightweight dumbbell and lift it up until the dumbbell is above your head, with arm straight.
The arm that is close to the ground is use to support your head.
Do this 10 reps, then switched side. Do a total of 3-4 sets. That should do it.
lesleyk1 from Australia on August 18, 2008:
As a violinist, i'm always very aware of my shoulders and the possibility of injury. This is really great info