Rotator cuff tendonitis is inflammation of one or more of the tendons of the rotator cuff muscles. You have four rotator cuff muscles that attach from the scapula (shoulder blade) to the upper arm bone (humerus). These four muscles are important in moving (rotating) the arm:
* The supraspinatus is at the top part of the shoulder blade and helps abduct (move out to the side) your arm.
* The infraspinatus is on the lower part of the shoulder blade and helps laterally rotate (turn inward) your arm.
* The teres minor is located next to the infraspinatus and also helps laterally rotate the arm.
* The subscapularis is on the underside of the shoulder blade and helps adduct (move inward) and medially rotate (turn outward) the arm.
The symptoms of rotator cuff tendonitis are pain when you move your arm, shoulder pain at night, and weakness or pain when you lift your arm above your head.
The standard medical treatment for tendonitis is rest, avoiding activities that cause pain, ice, anti-inflammatory drugs, and physical therapy. In more severe cases, a doctor may recommend a cortisone injection, but be aware of potential side effects.
If your doctor tells you that you have tendonitis in your rotator cuff, it could be any of the four muscles. A good sports medicine doctor can tell you specifically which muscle, which lets you target treatment to the specific muscle. For a complete overview and treatment of tendonitis of rotator cuff muscles, I highly recommend these three articles in a Shoulder Series: Infraspinatus Tendinitis, Supraspinatus Tendinitis, and Subscapularis Tendinitis. They are aimed at massage therapists working with people who have rotator cuff tendonitis, but you can get a lot of good information to help you situation.
Here I am going to give some general rotator cuff rehab exercises, but it's a good idea to get your doctor's OK before doing any exercises.
Do these exercises EVERYDAY for six to eight weeks. Start with a weight of 1/2 to one pound and work up to four to six pounds. Do not use a heavier weight, even if you are a weightlifter or bodybuilder. Building muscle is not the goal.
Do three sets of 10 repetitions of each exercise. You should feel some tiredness or stress only on the third set. If you feel stress before the third set, you are using too much weight. Stop, and on the next day use less weight. If you feel no stress in the third set, you are not using enough weight. The next day, add a little weight.
Warm Up
Before using any weight go through each exercise without weight for 10 repetitions. If moving without weight is painful, do not add weight yet. Just do the exercises without weight each day until the discomfort subsides enough to add a half pound.
Supraspinatus Exercise
Lie on your side with the injured arm toward the ceiling, arm lying straight on the side of your body. Holding the appropriate weight, lift the arm slowly toward the ceiling to about a 20 to 30 degree angle, then bring it back down to your side without resting it on your hip.
Infraspinatus and Teres Minor Exercise
Lie on your side with the injured arm toward the ceiling, keeping the upper arm on the side of your body, bend your elbow and let the forearm hang in front of you. Holding the appropriate weight, lift the hand, rotating it toward the ceiling until the arm is at a 180-degree angle to the body. Return slowly to the starting position.
Subscapularis Exercise
Lie on you back, upper arm on the floor/table with your forearm held in a vertical position, holding the appropriate weight. Keeping the upper arm on the floor, lower the arm toward the floor, going only as far as you can with discomfort. Return to the starting position.
Icing after these exercises is usually a good idea. Stop the exercises if pain worsens and seek professional advice.