How to Heal a Torn Rotator Cuff Naturally

How to Heal a Torn Rotator Cuff Naturally

A torn rotator cuff can be a painful and debilitating injury, especially if left untreated. While seeking medical intervention may be necessary for severe cases, there are several natural remedies that can aid in the healing process. In this article, we will discuss exercises, heat and cold therapy, aromatherapy, anti-inflammatory foods and supplements, acupuncture, and lifestyle changes that can naturally assist in healing a torn rotator cuff.

Stretching Exercises

Stretching is essential for the recovery of shoulder muscles and tendons after an injury. Without proper stretching, the affected area can become stiff and further restrict movement. Here are several stretching exercises that can provide relief and promote healing for a torn rotator cuff:

  • Wall crawl: Stand facing a wall with your fingertips resting on the wall above your head. Slowly walk your fingers down the wall in a crawling motion. Stop when you feel a stretch in your shoulder and hold for 15 seconds. Then walk your fingers back up and repeat for 10 reps.
  • Door frame stretch: Stand with your injured arm next to the door frame with your elbow bent at a 90-degree angle. Place your palm against the door frame and lean forward until you feel a stretch in your shoulder. Hold for 15 seconds and repeat for 10 reps.
  • Internal and external rotation: Hold a light hand weight in your injured arm and position your elbow at a 90-degree angle. Slowly rotate your arm outwards and back inwards for 10 reps. Then switch to rotating your arm inwards and back outwards for 10 reps.

Start with three sets of 10 reps for each exercise every day, then gradually increase as your shoulder strength improves.

Heat and Cold Therapy

Both heat and cold therapy can assist in reducing inflammation, relieving pain, and promoting healing for a torn rotator cuff. Cold therapy, which can be achieved through ice packs or gel pads, can help numb the pain and reduce swelling. On the other hand, heat therapy, which can be from a warm towel or a heating pad, can help relax muscles and increase blood flow.

To apply cold therapy, wrap an ice pack or gel pad in a towel and apply over the affected area for 15-20 minutes, several times a day. Apply heat therapy for about 20-30 minutes at a time, several times a week.


Aromatherapy involves the use of essential oils to treat and relieve pain. Some essential oils are effective in reducing inflammation and tension in muscles. Here are some popular essential oils that can aid in healing a torn rotator cuff:

  • Lavender: A natural pain reliever that can help reduce inflammation and promote relaxation.
  • Peppermint: Helps to alleviate soreness and aids in reducing inflammation while providing a cooling sensation.
  • Eucalyptus: Has anti-inflammatory and natural analgesic properties and can help to ease pain and reduce inflammation.

To use these essential oils, dilute them with a carrier oil such as almond or coconut oil and massage the affected area. Alternatively, add a few drops of the essential oils to a warm bath or use in a diffuser.

Anti-inflammatory Foods and Supplements

Eating a diet rich in anti-inflammatory foods and supplements can aid in reducing inflammation and promote faster healing. Here are some foods and supplements that can help naturally heal a torn rotator cuff:

  • Turmeric: Contains curcumin, known to have anti-inflammatory properties and can help with pain relief.
  • Fatty fish: High in omega-3 fatty acids, known to have anti-inflammatory properties that aid in reducing inflammation and aiding in healing.
  • Nuts: Rich in vitamin E, which can help protect muscles from further damage.

Maintain a healthy, balanced diet that includes these foods and supplements to aid in faster healing.


Acupuncture is a traditional Chinese medicine therapy and can aid in healing a torn rotator cuff. The treatment involves inserting needles into specific points on the body, which helps to increase blood flow, release tension, and reduce inflammation and pain.

The process for acupuncture on a torn rotator cuff involves placing needles around the affected area and stimulating them to promote healing. The duration and frequency of the therapy depend on the severity of the injury, but it usually takes 6-12 sessions to see results.

Lifestyle Changes

Lifestyle factors such as alcohol, smoking, and sleep can have a significant effect on a torn rotator cuff. Alcohol and tobacco use can inhibit the healing process, while adequate sleep provides the body with the energy and time to heal.

Some suggested lifestyle changes for natural healing of a torn rotator cuff include avoiding alcohol and tobacco use, getting enough sleep, maintaining a healthy diet, and engaging in regular exercise.


Healing a torn rotator cuff naturally is possible with consistent effort and discipline. Stretching exercises, heat and cold therapy, aromatherapy, anti-inflammatory foods and supplements, acupuncture, and lifestyle changes can all aid in healing and relieving pain. Before seeking medical intervention, try these natural remedies, as they can promote the healing process if done consistently and correctly.

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