Disclaimer: This program is designed for mild to moderate rotator cuff injuries (e.g., strains or partial tears). Severe injuries (e.g., complete tears) may require surgical intervention and a more specialized recovery plan. Always consult a healthcare provider before starting any rehabilitation program.
Week 1-2: Acute Phase (Pain Reduction and Protection)
Goals: Manage pain and inflammation, protect the injured shoulder, and maintain mobility in surrounding joints.
Rest and Protection:
Avoid overhead or heavy lifting activities.
Limit activities that exacerbate symptoms.
Pain and Inflammation Management:
Ice the shoulder for 15-20 minutes every 2-3 hours.
Utilize modalities such as PEMF or laser therapy for additional pain relief.
Passive Range of Motion (PROM):
Pendulum Exercises: Let the arm dangle and gently swing in small circles. Perform for 20-30 seconds in each direction, 3 sets.
Assisted Shoulder Flexion and Abduction: Use the opposite arm or a dowel to assist. Perform 10-15 reps, 2-3 sets.
Scapular Stability and Core Activation:
Scapular Retractions: Squeeze shoulder blades together, hold for 5 seconds. Perform 10-15 reps, 2-3 sets.
Core Activation Exercises: Engage core muscles to maintain posture and reduce compensatory strain.
Week 3-4: Subacute Phase (Restore Mobility and Build Stability)
Goals: Gradually restore active range of motion (AROM), improve shoulder stability, and begin strengthening.
Stretching (Hold each stretch for 15-30 seconds, 2-3 sets):
Cross-Body Shoulder Stretch.
Doorway Pec Stretch.
Posterior Shoulder Stretch.
Active Range of Motion (AROM):
Wall Walks: Use fingers to “walk” up the wall to increase shoulder mobility.
Towel-Assisted Internal/External Rotation: Gently work on rotational range. Perform 10-15 reps, 2-3 sets.
Isometric Strengthening:
Isometric External Rotation: Press the back of your hand against a wall without moving the arm. Hold for 5-10 seconds, 10 reps.
Isometric Internal Rotation: Press the palm of your hand against a wall. Hold for 5-10 seconds, 10 reps.
Light Strengthening:
Resistance Band Rows: 10-15 reps, 2-3 sets.
Scapular Depression (Pull Shoulders Down): Hold for 5 seconds, 10-12 reps, 2-3 sets.
Week 5-6: Strength and Functional Recovery Phase
Goals: Build rotator cuff strength, improve dynamic stability, and restore functional movement.
Progressive Strengthening:
External/Internal Rotations with Resistance Band: Perform at 90 degrees and neutral positions. 10-15 reps, 2-3 sets.
Lateral Raises (Light Weight): 8-10 reps, 2-3 sets.
Front Raises (Light Weight): 8-10 reps, 2-3 sets.
Scapular Stabilization:
Push-Up Plus: Perform a push-up with an added scapular protraction at the top. 8-10 reps, 2-3 sets.
Prone Y's, T's, and W's: Focus on scapular retraction and depression. 10-12 reps, 2-3 sets.
Dynamic Stability and Functional Movements:
Plank Shoulder Taps: In a plank position, alternate tapping shoulders. 8-10 reps, 2-3 sets.
Light Ball Toss or Wall Ball Drills: Start with slow, controlled motions. 10-12 reps, 2-3 sets.
Sport-Specific or Activity-Specific Movements:
Gradually reintroduce movements such as throwing or lifting as tolerated.
Chiropractic Care and Shockwave Therapy
Chiropractic Care: Routine spinal and shoulder adjustments can improve biomechanics, correct compensatory patterns, and reduce strain on the rotator cuff. This promotes optimal healing and prevents future injuries.
Shockwave Therapy: Shockwave therapy is highly effective for rotator cuff injuries. It enhances blood flow, stimulates collagen production, reduces pain, and accelerates tissue repair. Adding shockwave treatments can significantly shorten recovery time and improve shoulder function.
Conclusion: By following this structured rehab program, you can effectively recover from a rotator cuff injury. Incorporating chiropractic care and shockwave therapy supports a comprehensive healing approach, improving recovery outcomes and preventing reinjury.