Rotator cuff pain is a common issue that can significantly affect your daily life, from reaching for items on a high shelf to sleeping comfortably at night. Understanding what this pain feels like and recognizing the warning signs can help you take action before the injury worsens. These injuries are more common with age, especially for those who engage in repetitive overhead movements or have experienced trauma to the shoulder area.
What Does Rotator Cuff Pain Feel Like?
Rotator cuff pain is often described as a deep, dull ache in the shoulder that may radiate down the upper arm. Many people notice that the pain worsens at night, especially when lying on the affected side. Activities such as lifting your arm overhead, combing your hair, or reaching behind your back can become difficult and painful.
According to Theresa Marko, PT, DPT, a physical therapist in New York City and spokesperson for the American Physical Therapy Association, notes, “Conservative treatments like stretching and strengthening exercises are often the first line of defense for rotator cuff pain. Many people find relief with simple home routines, but it’s crucial to listen to your body and seek professional advice if symptoms persist”.
Some individuals also experience weakness in the shoulder, making it hard to lift or rotate the arm as usual. In more severe cases, a crackling or popping sensation (crepitus) may occur when moving the shoulder in certain positions.
These Injuries Are More Common with Age
As we age, the tendons in the rotator cuff naturally degenerate, making them more susceptible to tears and injuries. Over 2 million Americans face rotator cuff problems each year, with the risk increasing after age 40. Repetitive overhead activities, poor posture, and previous shoulder injuries can also contribute to the development of rotator cuff tears. However, not all tears cause noticeable symptoms; some older adults may have a tear without experiencing any pain.
When to See a Doctor About Rotator Cuff Pain
It’s important to consult a healthcare professional if your shoulder pain persists, especially if it’s accompanied by weakness or limited movement. Immediate medical attention is needed if you experience sudden weakness in your arm after an injury, as this could indicate a significant tear. Early diagnosis and treatment can prevent further damage and improve recovery outcomes.
Stretches to Ease Rotator Cuff Pain at Home
Gentle stretching can help relieve rotator cuff pain and improve mobility. Two effective stretches include:
Cross-body stretch: Stand or sit and gently pull your affected arm across your chest, using your other hand to hold it in place. Hold for 15-30 seconds and repeat several times a day.
Shoulder blade squeeze: Sit or stand with your arms at your sides. Squeeze your shoulder blades together as if trying to hold a pencil between them. Hold for 5 seconds and repeat 10-15 times.
Brian Lee, MD, board-certified orthopedic surgeon and shoulder specialist at Cedars-Sinai Orthopaedics in Los Angeles, emphasizes, “Not all rotator cuff tears require surgery. Many can be managed with physical therapy and lifestyle modifications, but persistent pain or weakness should prompt a visit to a specialist”.
By recognizing the symptoms and taking proactive steps, you can manage rotator cuff pain effectively and maintain shoulder health as you age.
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