Why Rest WON'T Help Heal Your Rotator Cuff Tear (or Tendinosis)

One of the most common questions I hear from people with shoulder pain and rotator cuff issues is how to heal tears in the rotator cuff.
Often times, these people have had shoulder pain for months (if not years), and at some point they've been told to rest to let the rotator cuff heal.
Unfortunately, resting the shoulder rarely helps improve healing and shoulder pain, and it often makes the pain worse.
In this video, I'll explain WHY resting tends to make shoulder pain worse, and why resting won't typically help you heal rotator cuff tears or rotator cuff tendinosis.
I'll also explain the 4 things you should do instead of resting to help heal tears in your rotator cuff muscles.
This same advice will apply to healing tendinosis issues (such as supraspinatus and infraspinatus tendinosis).
I hope this video helps you heal your rotator cuff and make a full recovery!
Please leave me a comment if you have any questions or if you found the video helpful!
- Luke Gordon, DPT
Doctor of Physical Therapy/Owner of Gordon Physical Therapy
www.gordonphysicaltherapy.com/

[@jflsdknf]

So many physical therapists and doctors don't know this, or maybe they just don't care, they just threw me into band exercises when I was in excruciating pain like they thought it would help the pain. I left and never went back

[@GordonPhysicalTherapy]

I'm sorry to hear that. Exercising through pain rarely (if ever) works. Try to find a better PT :-)

[@hsyadav5550]

It happnned to me.. I have a rotator cuff tear... Physio therapy increased the pain to an extent of unbearable pain... So After 3months of physio therapy I stopped it...I m exercising at home with massage and rock salt heat therapy... Pain has reduced a lot

[@caroldawson3193]

I been I therapy almost 5 mths my physio said it will be a slow painful recovery if I don't do the exercises wrk he will his offered other methods but having low pain threshold I declined I stick with exercises he has given me. I'M now able to use a weight n a band 4 beginners.slow gentle exercises winter is horrible atm.

[@markwalshaw241]

Great video :) I had a 10mm tear in my suprasprinatus, doctors said to rest it and after 8 months still no improvement, still limited mobility and extreme pain. Doctors wanting to inject cortisol but I wanted to try everything else first. After watching your video I knew what I had to do; Irritate it to wake my body up to repair it. I also cross referenced my daily protein intake and It was super loooow ..and why I think I tore it in the first place. Controlled agrivation by doing a few press ups twice per week, drastically upping my protein and in 5 months its healed to the point that I can now do 30 press ups, bench press, press dumbells above my head and also hold my arm out to the side and rotate my fist both directions back and fourth with zero pain. I'm 50 years old and the injury was making me feel 80 years old.. Thanks for giving me back 30 years :)

[@desifit127]

Sir can you please help with this pain. I have rotator cuff for last 6 months

[@plsniper]

Wow! I'm 51 and in pain. Now after reading your post, I'm seeing the light at the end of the tunnel!

[@arunarunarunify]

​@@desifit127what happened ? Me 2 months suffering 😢

[@GordonPhysicalTherapy]

This is awesome to hear! I'm so glad you were able to heal your supraspinatus tendon and didn't need an injection! Thank you for sharing your story!

[@GaganDeepsingh-fx1fx]

@markwalshaw have you weared the arm sling in your recovery time ?

[@UTAH100]

Good, clear info., thanks!

[@jessesmith3581]

Very thorough and helpful. Thankyou Dr. Gordon

[@mgchandrakanth]

Great video clarifying the meaning of rest

[@lukeallison88]

Fantastic channel. I've learned a lot.

[@ginny177]

An excellent explanation! thank you!

[@GordonPhysicalTherapy]

Glad it was helpful! Thanks for watching!

[@darrencolton7718]

Awesome video & super informative. Advice thanks so much!

[@GordonPhysicalTherapy]

You are so welcome! Thank you for your kinds words!

[@Matt-qu3pg]

Loved this vid. Thank you

[@GordonPhysicalTherapy]

Glad you enjoyed it! You're welcome!

[@DamnYouDamnMe]

Valuable advice, thanks a lot man.

[@GordonPhysicalTherapy]

You're quite welcome!

[@michaelyoung4190]

super helpful, thanks man!

[@GordonPhysicalTherapy]

You're quite welcome! Glad it helped!

[@iamthatiam4760]

thank U for your insight & knowledge

[@GordonPhysicalTherapy]

You're welcome!

[@glorytogod1750]

Thank you for the EXCELLENT video (as always)!! God bless you, your family and your PT work. May your business continue to prosper mightily 🙏🏽

[@GordonPhysicalTherapy]

Thank you very much! I appreciate your kind words and positive thoughts :-)

[@springteen3743]

Very well explained, 🙏

[@GordonPhysicalTherapy]

Thank you! Glad it helped :)

[@brendensteltz8803]

This makes a lot of sense.

[@GordonPhysicalTherapy]

Thanks!

[@anaszamel7912]

thanks for your great explanation you are the only guy on youtube that discusses the Tendinosis issues to great degree

[@GordonPhysicalTherapy]

You're quite welcome! Thank you for your kind words :-) If you have any ideas or suggestions for future videos, please let me know!

[@amitsharma-ms7hw]

@@GordonPhysicalTherapy Sir plzzz reply my comments how can I contact you. How can i share my MRI to you. I've lots of question to ask plzz reply

[@raven1960s]

Very informative video

[@GordonPhysicalTherapy]

Thank you!

[@demarius71]

Thank you!

[@GordonPhysicalTherapy]

You're welcome!

[@sangeetatojo8433]

Thank you Gorden sir

[@GordonPhysicalTherapy]

You're quite welcome!

[@Sky-zi3yb]

Help me alot, thank you 👍god bless you ❤🙏

[@GordonPhysicalTherapy]

You're quite welcome! Thank you :-)

[@itstrue7550]

Namaste brother Dhanyvad for this information Radhe Radhe 🙏

[@GordonPhysicalTherapy]

Thank you very much :-)

[@nunaubzness3266]

Thank you. I was told I need surgery straight away. That made no sense to me. What you talk about with rest making it worse is what I’ve experienced. I’m going to spend some time with PT and see if that works short of surgery.

[@GordonPhysicalTherapy]

That sounds like a good plan. Your PT should help you determine if you do actually need surgery. Good luck!

[@sicariomma5996]

Good stuff

[@GordonPhysicalTherapy]

Thank you!

[@Tlaloc1602]

I injured my left shoulder bench pressing about 15 weeks ago. I felt a pull on the side of my arm followed by pain. I completed my workout with pain but I knew that was it for a while. The pain has remained constant. I have good rotation but pain with some movements. Mostly external rotation. Sleeping can be troublesome at times. I can do all shoulder movements and activities with pain. Bringing the bed covers over from left to right when in bed is my goto check for pain improvement. The pain has not improved one bit for this movement. Dr. recommended rest followed by physical therapy. Rest and PT did not improve my level of pain. I do my prescribed PT exercises regularly and ice daily with no noticeable improvement. They tell you in PT to only do the movement if you feel no pain. If I followed that advice I would do no external rotation movements. I try not to take meds because I want to feel for improvement but I do on bad days. I was finally referred to the orthopedist who believes I have a partial tear because I have some strength. An MRI is scheduled later this week. I want to get back to weight lifting as I see my gains diminishing. Anyhoot, I hope this helps inform fellow sufferers. I will post the MRI outcome when I get the results.

[@GordonPhysicalTherapy]

Thank you for sharing your journey so far. Yes, please do share your MRI results when you get them back. Thanks!

[@donadfull8887]

How was your MRI and how is your shoulder now?

[@trillmind-3577]

I literally had the same thing happen to my left shoulder I believe do to overuse from bench pressing. After going through PT which didn’t seem to help for about a month, I had an x-ray and mri done which both proved to be non-conclusive for any tears or breaks, but I guess showed some inflammation ?? Overall since the injury I have returned to the gym and my range of movement is not so bad, I’m able to crank out pullups and other exercises with little to no issue, but some movements especially involving any external rotation are pretty painful like the pushups, dips, and especially bench with a barbell for example. At this point I met with another doctor recently because I didn’t know where else to point to and he informed me I should be fine as long as I continue stretching and basically performing my own therapy and the inflammation should calm down which gave me some relief. Gonna try some methods with a lacrosse ball and just continue my stretching to hopefully lose this pain with certain movements. This has been ongoing since December, hopefully anyone elses situation is going much better than mine and just try to look at the bright side of things.

[@cleito001]

It’s hard to find trustworthy videos like this one. The moment I hear to ice it and do nothing I move into the next video. Thank you for caring about helping people’s recovery. Subbed

[@GordonPhysicalTherapy]

Happy to help! Good luck with your recovery!

[@raygsbrelcik5578]

​@@GordonPhysicalTherapy I'm way past the initial stage of rehab, and am doing quite well. However, I still have trouble doing Push-ups. It's really puzzling, because I can punch, and do Shoulder raises. How do I overcome that "angle' issue?

[@davidfuller851]

Thanks

[@willk7184]

Really well-explained. Thanks for the good info on this. I couldn't understand why resting helped initially after my injury, but then soon after the healing stopped altogether. Makes much more sense now.

[@desifit127]

How are you now

[@willk7184]

@@desifit127 Hello friend - I'm in P/T now and doing better. Good range of motion and less pain. I will continue with the exercises and am hopeful I can avoid surgery. Thanks again for the video.

[@desifit127]

@@willk7184 Hi brother, it’s good to know that you are recovering through PT. I wish that you start with your daily routine very soon without any pain around shoulder area.

[@GordonPhysicalTherapy]

Glad this helped!

[@judyhenley3852]

Thank U !! Partial tear. Rt.

[@GordonPhysicalTherapy]

You're welcome!

[@amitsharma-ms7hw]

sir do it quickly, plzz make a video about the exercises you've talked about, Isometric to concentric and to eccentric. It'll be very helpful to many folks.

[@GordonPhysicalTherapy]

Hi, Amit. Please see my reply on the other video. I'll make that other video soon. Thanks! - Luke

[@TinaMarie0413]

Your videos have been very informative. I have had steady shoulder pain and limited range of motion, (can't reach overhead and behind ) for a few months and the night pain is def a sleep interrupter. I had an MRI this week, which revealed: supraspinatus tendinosis with partial thickness tear of anterior tendon, lateral slanting acromion (II), fluid in glenohumeral joint with ext into subscapularis recess & biceps sheath. What specific exercises would you recommend? (PS: I'm appreciative of the tip on the heat, it is relieving)

[@GordonPhysicalTherapy]

Thank you for your kind words, Tina. I'd start with the exercises in this video first: kzbin.info/www/bejne/kGPboKCco5aMfdE After that, this video will help you progress the exercises: kzbin.info/www/bejne/rpOvgXuXo9OUpck I hope that helps!

[@brianveliz5734]

Thank you very much for such a usefull information. It would be of great help a video with TENS electro device and where tu place the electrods. I broke my elbow few years ago and i cant rotate my hand normally because it was to severe, so I have titanium everywhere and the movement to pick up things must be compensate with the shoulder and it brought the pain problem up.

[@magsteel9891]

I have a full thickness partial width tear of the Supraspinatus. I find that if I daily do hanging, stretching, light weights, and stretch band work the range of motion and discomfort is very good.

[@GordonPhysicalTherapy]

Thanks for sharing!! Keep up the great work!

[@davidcowan4705]

I tore my right side rotator cuff last weekend. Since then I make motions that identify the tendon/muscle groups that create pain on a level of 1 to 10. Once I find the painful moves, I SLOWLY make those moves to the point to where it feels like a pain level of 10. Then I take my opposite hand and I "spot" my injured arm/shoulder to reduce the pain level to a 5. I even use a broom and handle with my left hand to provide support of my right arm as it is extended. I do 15 reps every hour if possible. I also take 200 mg of MANGANESE every day. Hope this helps. So far, each day, my motions get better about 5% each day. This might take 2 months to a year to get 90% recovery. I'm 60. If there is not significant improvement within 3 weeks, I will go to the doctor for an MRI.

[@GordonPhysicalTherapy]

Thank you for sharing your advice, David! Are you able to do any type of light strengthening as well? It sounds like you're really targeting your range of motion (ROM), which is great, and it would be nice to maintain or improve your strength if you're able to.

[@amitsharma-ms7hw]

hello Gordon sir, I love the way you're explaining tendinosis, and the difference between tendinitis and tendinosis ...I'm suffering from supraspinatus tendinosis from last 1.5 years. I think you're the only one who can heal this completely. Sir in the previous videos you've talked about eccentric strengthening and here you're saying start from isometric and level up to concentric and then to eccentric. plzz elaborate. waiting for your reply

[@GordonPhysicalTherapy]

Hi, Amit. Please see my reply on the other video. Thanks! - Luke

[@desifit127]

Amit hi thik hua kya apka

[@ThePublisher_]

thank youuuuuuuuuuuuuuuuuuu

[@GordonPhysicalTherapy]

You're welcome!

[@sbaillie631]

I feel like digging my fingers really hard into the spot where my infraspinatous is irritated it drives blood flow and alleviates the pain. I even have throbbing down at my elbow. It was about 6 months ago I reached back to slip my arm into a jacket sleeve and felt a sharp nerve pain down the right tricep. It became numb right down a strip of skin on my tricep. Since then the nerve pain has decreased but the pain at the insertion site for the InS has persisted. I cannot bench or lateral raise it’s painful still so I’m here on the tube searching for help. Been to PT to see what they know and received some internal external rotation exercises. Feels like this will be hanging around for a while, unfortunately. I believe I got too strong, too fast for my tendon.

[@boomsticksmith5136]

I thought I was really screwed when I severely hurt both my rotator cuffs weight lifting. I couldn't put my right arm behind my back at all and had pain and popping in both shoulders. I learned some lifts are known to hurt the rotator cuffs and some lifts avoid hurting the rotator cuffs. I didn't want to lose all my hard earned muscle. So, I rested my arms until I could lift light weights again and just cut out all lifts that were known rotator cuff killers. My diet has always been super high protein and now I take more joint supplements. After a year I still get a popping sound now and again; but no pain and no hinderance to working out hard. I would say I'm about 90% and hopefully still get better with time.

[@GordonPhysicalTherapy]

Thank you for sharing this information! Which lifts did you identify as the most harmful to the rotator cuff muscles? I have several that come to mind, but I'd appreciate your input :-)

[@farood5]

​@@GordonPhysicalTherapypls do say which lifts to avoid ?

[@lhorbrum1818]

@@farood5 Yes, please do.

[@farood5]

@@lhorbrum1818 I think you mena to tag the video creator so he responds

[@lhorbrum1818]

@@farood5 You are correct :) Turns out anything over the head is a no go; Shoulder press, incline press are all out.

[@Salford66]

I am 57 and have been doing higher weights with lower repetitions. My rotator cuff is sore and uncomfortable rather than painful. I have done no gym work for the last month but have done exercises with resistance band. Things are improving but my shoulder isn't 100% yet. I had thought about going back to the gym and doing lower weights with more repetitions. What are your thoughts on this?

[@TUONOv4]

Thank you so much. I’m possibly going in for a 3rd surgery. 3 torn ligaments repaired. A year later a reverse replacement and now a possible tear. Exhausting and very painful.

[@GordonPhysicalTherapy]

Geez, that's a lot of surgery! Good luck :-)

[@TUONOv4]

Thank you. I’m old and brittle lol.

[@themcdermottway6912]

What if the exercises make the pain worse? I tore my supraspinatus 3 years ago. I did short stint of PT with minimal results. Decided to leave it alone for years and rarely felt pain eventually. Recently, decided to start isometrics and after 4 sessions in a matter of a week time I was back in pain like I felt 3 years ago. It has taken 2 months to limit the pain and now I am terrified to do even the easiest exercises in fear of aggravating it again. What do you suggest?

[@ArunV32]

Hi Gordon kindly help me this issue what stated is MRI Supraspinatous tendon is mildly bulky with patchy intrasubstance T2 hyperintensities beyond myotendinous junction prominent at insertion with tiny subtendinous degenerative cysts in the greater tuberosity of Humerus - Partial intrasubstance tear with Tendinosis.

[@johnpaulmahilum8404]

Hi Gordon, Geat video, what's the best exercise for me to recover from Supraspinatus tendinosis with marrow edema along the humeral attachment?

[@GordonPhysicalTherapy]

Thank you! I would work your way up to rotator cuff eccentric strengthening if you can. I have a video on how the strength progression works...

[@henrynonnenmacher970]

Thank you for the explanation. I am a college baseball player suffering from infra/supra tendinosis and internal impingement. I found that rest from exercising and lifting made my symptoms worse. Would you recommend electric stimulation to promote more blood flow to the area?

[@GordonPhysicalTherapy]

Hi, Henry. Electric stimulation can help improve blood flow to some extent, but I mainly use it for pain relief. It works well with moist heat, as the heat is good for increased blood flow to the area. Are you able to work with a PT, Henry? If so, they should be able to help you with soft tissue massage, as well as taping and exercise techniques. Let me know if you have additional questions :-) - Luke

[@tinahamilton1259]

Had surgery after years of pain wish I had done it earlier.

[@GordonPhysicalTherapy]

Better late than never I suppose :-)

[@ppa1983]

Good information. So would running help the should lee heal faster since blood is pumping more through the body?

[@GordonPhysicalTherapy]

Thank you! Running can actually be aggravating for some people with shoulder pain, especially if the shoulder hurts when you swing it. If you don't experience pain while running, I'd say go for it (just make sure it doesn't hurt after too). I wouldn't say running is good for shoulder pain, but if it doesn't worsen your pain, it's certainly good for the rest of your body (and mind!).

[@Executor416]

@4:55 do you have links for eccentric exercises? To confirm, is this the precedence of exercises? - Massage/(red light therapy too?) for increased blood flow - Band exercises - Weights (at full ROM for stretch+strengthening?)

[@GaganDeepsingh-fx1fx]

Hi sir, I have a Supraspinatus tear 5.7mm in my left shoulder ,, pls suggest if i need to wear arm sling or not ?

[@CynaraGilreath]

What about stretching? And yoga?

[@aasdiqbal3117]

Hi. Your video has given me hope but at the same time, it conflicts with various doctor's opinions who told me to rest or go for a surgery. I will be very thankful if you can share your expert opinion. My MRI report states. "No joint ef usion. Evidence of supraspinatus tendinopathy. Focal area of full thickness incomplete tear involving the anterior fibers of supraspinatus tendon adjacent to the humeral attachment site. The tear measures around 9.0 mm in antero superior length and thickness of around 4.5 mm. Rest of the rotator cuf tendons and muscles are unremarkable. No rotator cuf muscle atrophy. Bone marrow edema involving the underlying bone. No significant subacromial / subdeltoid bursitis. Normal appearance of the long head of the bicep tendon. Anterior and posterior labrum are unremarkable. Mild subarticular marrow edema involving the acromioclavicular joint" Should I resume bicep and tricep exercises to increase blood flow or I should try prp treatment ? (Note: I have a an issue for 4 years but it got worse in last 3 months and i haven't been exercising since then.) Thanks. Looking forward to hearing from you soon.

[@Green-talk]

Do you recommend any herbal salve that can help like arnica, red pepper, or ginger to move blood to the area?

[@GordonPhysicalTherapy]

I do like the arnica blends, but other than that, I don't have anything specific that I use.

[@c.518]

Hi gordon. Is tendonosis an actual TEAR? Why would a ortho doc say its a "frozen shoulder, nothing torn" im thinking he didnt even look at the mri. Btw, more info, its tendonosis involving both supraspinatus and infraspinatus. Small anterior labram. Can you please tell me if he made a mistake. Was even sent to PT, which was painful

[@StrideX21]

I was throwing baseball and next day the back side of my shoulder was suuuuuper sore. I'm not gonna be throwing and I'm gonna do some light exercises every day until I don't feel the pain anymore. It's only like a 3/10 in pain now. Hopefully it only takes 3-4 weeks

[@maureenhuey8472]

I have bilateral impingement and tendonosis. I was doing Theraband work and lifting 4 pound weights , 30 reps daily. My physical therapist told me this was too much, that I needed to rest a day or two between work outs. Your thoughts?

[@homerdadon6363]

I'll answer for him....

[@sonnychung2315]

What kind of heat pad do you recommend to buy for the blood circulation in the shoulders?

[@GordonPhysicalTherapy]

I like moist heat, like a homemade rice/corn bag that you put in the microwave.

[@rodbarrett1581]

You know what else doesn't heal your shoulder tears? PRP treatment, stem cell treatment, physical therapy. It's been 13 months now and after stem cell treatment my mobility is worse then its ever been. Every week it gets worse. So now I cant even do physical therapy. The only thing left to try is surgery. But unfortunately after all these treatments and visits to sports professionals I am now broke. Spent thousands and thousands.

[@GordonPhysicalTherapy]

I'm really sorry to hear that! If you need surgery, will your insurance help cover it?

[@rodbarrett1581]

@@GordonPhysicalTherapy Barely. I have kaiser.

[@rodbarrett1581]

@GordonPhysicalTherapy Have you ever had a case where the patients small tears never healed? I have degenerative tendinosis in shoulder and bicep tendon. Nothing crucial or that extreme. It keeps getting worse . Meanwhile I see others who have far worse injuries and they heal and are back to enjoying life in 3 to 4 months. It's so bizarre. I've never been out of shape a day of my life. My genetics are good. I really don't know what to do at this point. My life is work then waiting around to sleep and repeat. Not one sports medicine professional, not one orthopedic, or any alternative treatment has an answer. I've seen several of each.

[@ErinM-2024]

I’m hoping you can help me. Back in 1999 I hurt my shoulder. I learned that I had tendinitis. Then, in 2015-2016 it started bothering me again. They said that I have chronic tendinitis and I went to physical therapy. It helped. It is bothering me again but this time I have pain in the bicep area. I’m going to physical therapy but it doesn’t seem to be helping. My bicep area feels really tight

[@GordonPhysicalTherapy]

Are you seeing the same PT you saw before that was able to help you? And are they doing hands-on therapy? If "no", you might consider switching that up first.

[@bindhupaul6105]

I have supraspinous and infraspinatus tendonosis also byseps tendonosis. When I do band exercise it is agravating on the arm where is the bycep. Should I still continue. Is it tear or degeneration

[@GordonPhysicalTherapy]

If the exercises are aggravating your biceps, I would stop them and find exercises that don't cause pain. The rotational exercises can certainly aggravate an inflamed biceps, so look for others.

[@vivekchauhan8045]

Hey... I've had been diagnosed with partial tear or tendinosis that was shown with minimal fluid activity. I've been working out with and now on strengthening process. It is okay if I observe some popping sound, there is no pain as of now it's already been 7 weeks now.

[@GordonPhysicalTherapy]

Yes, it's okay to have some popping, as long as it's not causing pain. Just don't exercise through pain.

[@vivekchauhan8045]

@@GordonPhysicalTherapy thank you sir... How much time it should take to me be back on my dynamic routine/sports. Do I need to vary of anything else except pain movements.

[@ozzydo2314]

After just minutes of resting on the couch I can hardly use my arm. I have constant popping and grinding and my SC join is grinding on top of that.

[@GordonPhysicalTherapy]

I'm sorry to hear that! Have you had any luck with treatment of some type?

[@myla6135]

Hmm. Tears in both subscap and supraspinatus. They work in opposite ways so if you strengthen one you stretch the other and tendons hate being stretched. So 3 months of not resting has created terrible terrible pain. People on YT just deal with one tendon. That's easy. But try dealing with both subscap and supraspin. I'm all ears. Which exercises do you recommend that won't kill me? Thank you.

[@iamforthewin6825]

I've had a partially torn rotator cuff for months so far and I haven't felt pain in a long time. How do I know if my rotator cuff is fully healed because I want to do push ups again and work out.

[@GordonPhysicalTherapy]

That's great! It's hard to tell when it's fully healed, but having full, pain-free strength is a good indicator. From there, gradually ease into more strenuous exercises and listen to your body as you go.

[@fatihaben8953]

My son have it to, can it heal without surgery. And does it 100%

[@marvanbee]

Is tingling doen the arm and down into the fingers a symptom of rotator cuff injury?

[@GordonPhysicalTherapy]

Not typically, no. That's more common with neck issues and sometimes thoracic outlet syndrome (TOS).

[@tedneanderthal7373]

Might acupuncture help increase blood flow to the rotator cuff area? I don't have pain just occasional twinges. Looks like I will have to stop playing tennis. Sometimes I have no strength in my right arm. Is playing pickleball safe?

[@GordonPhysicalTherapy]

Acupuncture is always a good option. If strength is an issue, I'd recommend trying to build that up before playing pickleball, although it really depends on the intensity you play at. I love pickleball and play aggressively, so my dominate shoulder can get sore at times.

[@tedneanderthal7373]

@@GordonPhysicalTherapy Thanks!

[@SupERsNipAa327]

Hey luke! I have mild supra/infra tendinosis with interstitial fraying plus some fluid in the subacromial subdeltoid bursa. What kind of work do you recommend for me to fully recover, as somebody who is a fiend for exercising and lifting. Just got the mri results today and have been dealing with this since October. Appreciate your word of advice, thank you thank you thank you for these videos!!!

[@SupERsNipAa327]

Where are these links for healing? Is a lacrosse ball efficient for myofascial release?

[@GordonPhysicalTherapy]

Hi, Patricc. Check out this video I just made last week, where I talk about not resting and what to do instead for RC healing and a return to lifting and exercising: kzbin.info/www/bejne/qZDQimOmhNySi5o This video about how to heal and recover should also help: kzbin.info/www/bejne/emSUq4h8arikppI Let me know if that helps!

[@jeffmckinley4810]

Hi Patricc, how is your recovery going? My MRI just came back with all these symptoms as well. Did you drop upper body weight lifting all together?

[@SupERsNipAa327]

@@jeffmckinley4810 Hey man, glad to be able to share my testimony with you today. Rest assured, your condition will get better, but it takes time, patience, and some work. I found that stretching and extending my muscles everyday had done a lot to improve my condition. The best stretch for me personally is to reach your arms out in the sky as far as you can forming a Y. I want to emphasize you stretching out the pecs and more importantly your lat muslces, those are big culprits that lead to shoulder pain and internal rotation. I also have been doing weekly, sometimes multiple times a week, external rotations with resistance bands. Definitely want to strengthen those rotator muscles but it doesn’t end there. I have integrated bent-over upper back rows and face-pulls to strengthen all of the upper back muscle fibers and everything else supporting the posterior scapular complex. You want to stimulate and grow your rear delts, mid traps, and lower trap muscles. The cross cable exercise for low traps is good as well as doing pull-ups. Pull-ups are solid, but integrating dead-hangs also strengthens those smaller muscle fibers in your shoulders and arms. To answer your question, no I did not give up upper body training, I actually found that pushing through the snapping/ and pain and growing a pair while exercising and even doing over head presses actually helped me out in the long run. Don’t give up on your weight journey man, just the other day I benched 275, and I’m doing well. Maybe here and there I’ll feel some shoulder pain but it isn’t debilitating like it used to be. Just make sure you lift with solid technique, properly loading your muscles, and know what you can handle. I wish you a solid recovery brother

[@jeffmckinley4810]

@@SupERsNipAa327 Really appreciate the response. I've been suffering for 3 years with knife like pain when doing bench press, and have had just been going through the motions of trying not to aggravate anything. I finally got the MRI and and now understand the issue(s). Going to incorporate the things you've suggested and continued physio/massage! Can't wait to be benching again.. it's like the dessert of training!

[@L0ND0NMAN]

My physiotherapist told me to exercise with some mild pain but it has significantly aggravated my shoulder, which was irritable before and now is highly irritable. How long would it's take to go back to the previous stage? 😢

[@GordonPhysicalTherapy]

This is why I almost always recommend pain-free strengthening, especially in the early stages where the muscles are weak and you're more likely to inflame them. It's hard to say how long it will take you to get back to where you were, but when you start strengthening again, make sure it's pain-free!

[@L0ND0NMAN]

@GordonPhysicalTherapy thank you! Definitely, your strategy is better. I think my shoulder is really inflammed now, like you, I am not in favour of the steroid injections and can't take the meds either. Can the inflamation go down on its own or is it a nessary evil now, thanks to my physiotherapist?

[@aj33pk28]

Hi, Seems like you really reply. I had a minor pain during Gym in shoulder, Front part. I gave it rest, and pain almost went away but My shoulder pops everytime I lift it above my head level and I can feel scar tissue in my Tendons of front muscle of shoulder. I have tried to do exercises I got from internet, Like All of them but popping won't go away. I sleep on my shoulders, When I wake up It is strained a little bit everyday. Any helps? Its been 4 months now

[@GordonPhysicalTherapy]

I'm thinking you might have a biceps tendon issue... I don't have any videos on treating biceps issues yet, but you should be able to find some online. If you're familiar with how to stretch your biceps, you can start there, as long as it's pain-free. Ice usually helps biceps issues as well. I hope that helps!

[@aj33pk28]

@@GordonPhysicalTherapy Thankyou very much for the reply, One more question. I sit alot, One month ago I got pain in my butt which went to inside like inwards legs and above the butt (Glue muslces), Its been 2 months now I feel pain in my waist bone and glute muslces whereas inward pain has gone.

[@amitsharma-ms7hw]

And can we do at the same time healing and strengthening. I am from India, how can I consult you throgh video call and where i send yoy my MRI. plzz reply soon

[@GordonPhysicalTherapy]

Hi, Amit. Please see my reply on the other video. Thanks! - Luke

[@L0ND0NMAN]

Thank you ! Won't hit increase inflamation?

[@GordonPhysicalTherapy]

If your shoulder is really inflamed, heat can increase the inflammation. However, for most people with shoulder pain, they need the increased blood flow, and heat really helps with that. Also, keep this in mind: you can use both heat and ice on the same day. Heat earlier in the day to get the shoulder loosened up and increase blood flow, and ice later in the day to reduce inflammation. I hope that helps!

[@_Say_My_Name_]

What about prp?

[@GordonPhysicalTherapy]

I'm no expert on PRP, but I've always thought it was a positive treatment for tissue healing in general. It's just not my expertise.

[@Legnerps]

What about therapeutic massage and rest ?

[@GordonPhysicalTherapy]

Massage definitely helps, and avoiding activities that cause pain is vital as well. Just avoid not using the arm at all. Focus on pain-free use.

[@Legnerps]

@@GordonPhysicalTherapy thanks. Any luck with acupuncture? Heat wraps?

[@evelinayounan8090]

I did foulishly external and internal rotations abductions on my good shoulder cause was scared that it might freeze like other arm now...3 days later i have shoulder joint night pains , rom is intact....i will do pt daily cause last time i didnt do it and after 3 months frozen shoulder.....do you know how i should monitor those night pains ....how long its too much and possible agravation😢

[@GordonPhysicalTherapy]

I think it’s a good idea to stretch your shoulder daily, but if you were doing rotator cuff exercises daily, that would likely explain your pain. With rotator cuff strengthening, every other day is best, and make sure to keep it pain-free 👍. Did that answer your question?

[@dfcvda]

is my injury the same as wear and tear injury? I fell down the stairs

[@GordonPhysicalTherapy]

No, if you injured your shoulder during a fall, it's a different type of injury than gradual wear and tear.

[@arunarunarunify]

Do injury happened due to an accident will heal by taking rest ?

[@GordonPhysicalTherapy]

No, not likely. Rest rarely helps in the long run. Focus on pain-free use of the arm.

[@ZookeeperJim]

Just spent ten minutes trying to figure out why I was only getting one ear audio haha

[@GordonPhysicalTherapy]

I'm sorry about that! I'm not very tech savvy and have since figured out the problem with my microphone connection ;-)

[@GauraRader]

There is a product called rotator reliever and part of it is a device that pulls the arm slightly down at night and they claim it increases circulation. Have you heard of this product or do you think it would help?

[@GordonPhysicalTherapy]

No, I haven't heard of that product... have you tried it?

[@GauraRader]

@@GordonPhysicalTherapy I have not. Wondering whether I should spend the money haha.

[@aflaz171]

Everything hurts it. Heat is my only saviour or an anti inflammitory!

[@GordonPhysicalTherapy]

Heat does work really well most of the time.

[@Frog_king11]

Would electric pulse machines work. Like dr ho.

[@GordonPhysicalTherapy]

Yes, certain types of electrical stimulation and laser treatments can help improve blood flow and healing.

[@Frog_king11]

@@GordonPhysicalTherapy thank you kindly

[@sheenukapoor8694]

What’s with the quote marks!

[@GordonPhysicalTherapy]

Not sure...

[@bombverse]

thanks for wasting 8 minutes of my last life.👍🙏

[@GordonPhysicalTherapy]

Okay...

[@JohnnyRebel1776]

Yeah well when it first happens the pain won't allow you to do much, buddy.

[@GordonPhysicalTherapy]

True. But still focus on pain-free stretches and activities to keep the shoulder from tightening up.

[@robertIvan-dev]

Surgery. Just get the surgery already

[@GordonPhysicalTherapy]

Sometimes surgery is the best route... it's not always avoidable.

[@user-my6fc4iq1z]

The rotator cuff is a tendon, not a muscle. Your video describing the rotator cuff is confusing. Tendons don't heal.

[@GordonPhysicalTherapy]

That's not accurate. The "rotator cuff" refers to a group of 4 muscles, and each muscle has a tendon where it attaches to the bone.

[@denisefuentes7905]

It’s “those”. Not “those ones”. English please.

[@GordonPhysicalTherapy]

I'll do my best, Denise...

[@rebeccakiser2443]

Seriously, Denise? It is not your place to correct him for the way he speaks. No one is perfect. Be kind! At least he is trying to empower us with knowledge regarding shoulder pain. He never claimed he was an English Professor. If you cannot say something nice, then say nothing at all. Ugh! Perfect people are exhausting!