Get it checked at Bodyline Health, Lower Plenty
We see patients from across the Diamond Valley, including Eltham, Greensborough, Montmorency, Rosanna and Heidelberg. No referral needed, free parking, onsite X-ray when clinically indicated and HICAPS claiming on the spot.
Written by Dr Phillip Mifsud, Chiropractor & Exercise Physiologist and founder of Bodyline Health, Lower Plenty. Based on Dr Phil’s own video and clinical experience.
Watch the video
Shoulder Pain and Rotator Cuff
Dr Phil explains this in under two minutes.
What is the rotator cuff?
The rotator cuff is a group of four muscles that start on your shoulder blade (scapula) and attach to the top of your arm bone (humerus). They hold the shoulder together and control its rotation:
- Supraspinatus, above the spine of the shoulder blade
- Infraspinatus and teres minor, below it
- Subscapularis, underneath the shoulder blade, the largest of the four
Together they keep the ball centred in the socket as you move your arm and rotate it in and out.
The first priority after any shoulder injury
Whatever the injury, rotator cuff or not, the single most important thing to keep is the ability to lift your hands above your head. If you can maintain that, the shoulder generally recovers far better.
The towel exercise
This is one of the simplest things Dr Phil has found to help people with rotator cuff injuries get through it quickest:
- Do it once a day, after a warm shower when the muscles are relaxed.
- Hold a towel with both hands.
- Slowly lift the towel up above your head and then all the way back down.
- Focus on the shoulder rotating smoothly in its socket, without letting the arm bone hitch up or slide around.
Move within discomfort, not sharp pain. Controlled, smooth repetitions are more important than how high you get on day one.
Other treatment
Most rotator cuff problems also need work on the muscles around the shoulder, neck and shoulder blade, and a progressive strengthening program. Getting a proper diagnosis helps: a strain, tendinopathy and a significant tear are managed differently, and some need imaging or a specialist opinion.
Who at Bodyline Health can help with rotator cuff injury?
Because Bodyline Health has several disciplines under one roof at 17 Main Road, Lower Plenty, your care can be shared between practitioners who talk to each other.
- Dr Phillip Mifsud (Chiropractor): shoulder assessment, soft tissue treatment and home exercises.
- Mary Fleming (Physiotherapist): progressive rotator cuff strengthening.
- Keryn Arrowsmith (Myotherapist): trigger point and soft tissue work around the shoulder blade.
- Catherine Farchione (Acupuncture): acupuncture as part of pain relief.
When to seek urgent medical help
Seek urgent care if shoulder pain comes with chest pain, shortness of breath or sweating (call 000), if you cannot lift your arm at all after a fall, or if the shoulder looks deformed.
Further reading on rotator cuff injury: Rotator cuff injury (Healthdirect Australia).
Common questions
What are the four rotator cuff muscles?
Supraspinatus, infraspinatus, teres minor and subscapularis. They hold the shoulder in its socket and control rotation.
What is the best exercise for a rotator cuff injury?
A simple daily towel exercise after a warm shower, lifting a towel above your head and back down while keeping the shoulder moving smoothly, is a good starting point.
What should I do first after hurting my shoulder?
Focus on keeping the ability to lift your hands above your head, within tolerable discomfort, and get it assessed.
Do rotator cuff injuries need surgery?
Many improve with treatment and exercise. Some larger tears may need specialist review, which is why a proper diagnosis matters.
How long does a rotator cuff injury take to recover?
It varies with the type and severity of the injury, from a few weeks for a mild strain to several months for more significant problems.
This article is general information, not a diagnosis or a substitute for individual medical advice. If you are unsure, see your GP or book an assessment.
