How to Tell If You Have a Rotator Cuff Injury and What to Do About It

The rotator cuff is a group of muscles and tendons that stabilise the shoulder, allowing it to move smoothly through a wide range of motions. Whether you're lifting your arm overhead, throwing a ball, or even reaching for something on a high shelf, your rotator cuff plays a vital role. When it’s injured, the pain can be debilitating and can affect daily activities. Understanding the signs of a rotator cuff injury and knowing what to do about it is crucial for a proper diagnosis and effective recovery.

At Peak Physiotherapy, we treat many patients with rotator cuff injuries, helping them recover and restore function through targeted treatments. In this blog post, we'll explain how to recognise if you have a rotator cuff injury and provide insights on what to do next.

What is a Rotator Cuff Injury?

A rotator cuff injury occurs when one or more of the muscles or tendons in the shoulder become damaged. It can be caused by acute trauma or, more commonly, by repetitive strain over time. There are several types of rotator cuff injuries, including:

• Tendinitis: Inflammation of the rotator cuff tendons.

• Tendon tears: Partial or complete tears in the tendons of the rotator cuff.

• Bursitis: Inflammation of the bursa, a fluid-filled sac that reduces friction between tissues, located near the rotator cuff.

These injuries often develop gradually and can lead to pain, stiffness, and weakness in the shoulder.

Signs and Symptoms of a Rotator Cuff Injury

If you suspect a rotator cuff injury, there are several key signs and symptoms to look out for:

1. Pain When Lifting Your Arm

One of the hallmark symptoms of a rotator cuff injury is pain when lifting your arm, particularly when reaching overhead. You may experience sharp or dull pain, and this discomfort can increase with activities like throwing, swimming, or lifting heavy objects.

2. Weakness in the Shoulder

A rotator cuff injury often leads to weakness in the shoulder. You may find it difficult to perform tasks that require arm strength, such as lifting a bag or pushing a door open. The weakness can also make it harder to raise your arm fully.

3. Shoulder Stiffness

Stiffness in the shoulder joint is another common sign of a rotator cuff injury. You might notice that you have limited range of motion, and it may become painful to perform everyday tasks like combing your hair or reaching behind your back.

4. Pain at Night

Rotator cuff injuries often cause increased pain at night, especially when lying on the affected shoulder. This is due to pressure on the injured area, leading to discomfort and difficulty sleeping.

5. Clicking or Popping Sensation

In some cases, you might hear or feel a clicking or popping sensation in the shoulder when you move it. This can be caused by the tendon rubbing against the bone due to damage or inflammation.

6. Swelling or Tenderness

If you have sustained an acute injury, such as a fall or a sudden jerk to the arm, you may notice swelling or tenderness around the shoulder area. This is usually accompanied by bruising in some cases.

What to Do About a Rotator Cuff Injury

If you are experiencing symptoms of a rotator cuff injury, it’s important to take the right steps to manage it and prevent further damage. Here’s what you can do:

1. Rest and Avoid Aggravating Movements

In the early stages of injury, it’s essential to rest the shoulder and avoid activities that aggravate the pain. Repetitive movements or overhead activities can worsen the injury, so giving the shoulder time to heal is key.

2. Apply Ice

Applying ice to the injured area can help reduce inflammation and alleviate pain. Apply an ice pack to the shoulder for 15–20 minutes several times a day, especially within the first 48 hours after injury.

3. Seek Physiotherapy Treatment

Physiotherapy is one of the most effective treatments for a rotator cuff injury. A physiotherapist will assess your shoulder and design a treatment plan tailored to your specific needs. The treatment may include:

• Manual therapy: Hands-on techniques to relieve pain, improve mobility, and reduce muscle tension.

• Exercise therapy: A personalised exercise programme to strengthen the rotator cuff muscles, improve shoulder stability, and increase flexibility.

• Stretching: Specific stretches can help increase the shoulder’s range of motion and alleviate stiffness.

• Posture correction: A physiotherapist will identify any posture issues that may be contributing to your injury and provide advice on improving posture.

4. Avoid Using the Shoulder Too Soon

Returning to activity too soon can make your injury worse. While it’s important to stay active and strengthen the muscles around the shoulder, be sure to follow your physiotherapist’s guidelines to avoid putting too much stress on the rotator cuff too early in the recovery process.

5. In Severe Cases, Consider Surgery

In cases where the injury is more severe, such as a complete tear of the tendon, surgery may be necessary. Surgical options can help repair the torn tendon and restore function to the shoulder. After surgery, physiotherapy is crucial to ensure a full recovery.

Prevention Tips for Rotator Cuff Injuries

Preventing rotator cuff injuries is always better than having to treat them. Here are some tips to reduce the risk of shoulder pain and injuries:

• Strengthen your shoulder muscles: Regular exercises targeting the rotator cuff and surrounding muscles can help prevent injuries.

• Warm up properly: Always warm up before engaging in physical activity, especially activities that involve overhead motions.

• Avoid repetitive strain: Take breaks if your work or sports activities involve repetitive arm movements.

• Maintain good posture: Proper posture reduces strain on the shoulder muscles and can prevent injury.

Conclusion

A rotator cuff injury can be painful and disruptive, but with the right care, you can recover and restore function to your shoulder. Physiotherapy is a highly effective way to treat and manage rotator cuff injuries, allowing you to get back to your activities without long-term pain or weakness. If you're experiencing shoulder pain or suspect a rotator cuff injury, contact us at Peak Physiotherapy today. Our team of experts can assess your condition and help you develop a plan for recovery.