Home // Natural Healing Methods to Help Your Rotator Cuff Heal Faster
When you’re dealing with an injury to your rotator cuff, the frustration of daily pain and limited mobility are compounded by the knowledge that it can take months for you to heal. Even in situations where you have been reassured that conservative care will be enough to help you recover, it’s agonizing to be forced into inactivity to facilitate healing or to rely on medications to feel better.
In fact, there are natural techniques that can help accelerate your healing and reduce inflammation. Whether used in conjunction with traditional conservative care, these can help reduce the need for pharmaceuticals or invasive procedures. Moreover, many of these techniques can help promote your overall health as well, making them a positive addition that may protect you from future illness or injury.
Conservative care for rotator cuff injuries is intended to prevent further aggravation, strengthen the joint through targeted exercises, reduce swelling and inflammation, and reduce pain through rest, physical therapy, over-the-counter (or prescription) medications, and/or cortisone shots. While natural healing techniques share similar goals, they are targeted at supporting the body’s underlying healing mechanisms. Treatments that can benefit shoulder recovery include:
Targeted nutrition to speed up tendon repair: Tendon healing can be slowed down if the diet lacks the proper nutrients for collagen production, as tendons are primarily made up of this protein. Nutrients and natural compounds that supply the raw materials to form collagen and that support tendon repair include:
| Nutrient | Effect | Found In |
| Vitamin C | Regulates the function of enzymes that synthesize collagen and reduce oxidative stress | Citrus fruits, tomatoes, broccoli, strawberries, kiwi fruit, kale, etc.; can also be taken as an oral supplement |
| Protein | Needed to stimulate tendon growth; deficiencies can slow down the healing of muscles and tendons | Lean meats, poultry, fish, beans, etc.; whey protein is also a high-quality, easily digestible form of protein good for tendon repair |
| Glucosamine and chondroitin sulfate | Assist with tendon and ligament repair through collagen synthesis | Supplements |
| Minerals such as manganese, zinc, and copper | Promote the synthesis of collagen; deficiencies can impede this process | Nuts, seeds, legumes, and shellfish; can also be found in multivitamins or other supplements |
| Amino acids such as leucine, glutamine, and arginine | Serve as the building blocks for collagen protein | Supplements, as well as in protein-rich foods such as dairy products and meat |
| Bromelain (enzyme) | Facilitates the breakdown of protein to produce amino acids, which are then used to synthesize new proteins such as collagen | Pineapple; also available as supplements |
Targeted nutrition can also help reduce inflammation, through supplements such as fish oil (omega-3 fatty acids) and turmeric (curcumin). Supplements such as Standard Process Ligaplex I or Ligaplex II can support ligaments. At the Natural Healing Center, we use Nutrition Response Testing, a noninvasive process for determining an individual’s precise nutritional needs, to create a personalized plan to supply missing nutrients and ensure the body has exactly what it requires for optimal healing.
Photobiomodulation (NovoTHOR): NovoTHOR is a light therapy that uses red and near-infrared light. It helps to increase blood circulation, reduce inflammation, relax muscles, and relieve pain, which in turn help to speed up recovery from a rotator cuff injury and improve your range of motion. This can be delivered as both a whole-body treatment and a localized treatment; certain rotator cuff injuries may benefit most from a conjunction of the two.
Bemer therapy (or BEMER PEMF) is used for well-being, improved cardiac functions, and physical fitness. Only good, functional circulation ensures proper supply of nutrients and oxygen as well as proper waste removal within the body. This is fundamental for all metabolic processes.
Bemer technology is easy to apply and anyone can use it. In sports, it is used to enhance athletic training and to accelerate the recovery process.
Heat therapy for improved circulation: Applying heat therapy before bedtime or first thing in the morning can help improve blood flow to the muscles and tendons. Simple ways to apply heat include having a warm shower, using a heating pad, or applying a heated wrap to the shoulder. Heat can help the muscles relax, aid in healing, and reduce pain.
Cold therapy for pain relief: Cold therapy relieves pain by reducing inflammation and is most helpful in the 72 hours following an injury. It can help when you experience a flare-up of rotator cuff pain or at the end of a day when you’ve been moving that shoulder more than usual. Icing should be limited to no more than 10 to 15 minutes per session, however, to avoid damage to the soft tissues and skin.
Rest is truly an important component of helping your rotator cuff heal, but that does not mean immobility. Modifying your daily activities to reduce strain on your rotator cuff can be an extremely helpful way to avoid discomfort and flareups without feeling like you’ve been completely sidelined. For example, adjusting your wardrobe to include button-down shirts rather than pullovers means less reaching overhead, while an electric toothbrush can cut down on back-and-forth arm movements as you brush your teeth. It is best to avoid weightlifting, and you should take frequent breaks during any activity that involves repetitive shoulder movements (vacuuming, mopping, etc.).
If you experience worsening shoulder pain at night, you should take care to sleep in a position that does not pinch or put pressure on the affected shoulder. The ideal position is to sleep on your back with your arms at your sides. An ergonomic pillow that provides the right neck support and alignment, as well as a supportive mattress, can help you maintain the correct position.
If you feel like it is taking forever for your rotator cuff to improve, despite the hours you’ve spent on physical therapy, it may be because your body doesn’t have everything it needs to function the way it should. The Natural Healing Center is dedicated to helping you take control of your health through natural healing modalities that enlist the body’s innate ability to heal itself. We create individualized plans for each client that chart their path to a sustainable, healthier future. To schedule your free initial consultation, contact us here today.
