If you're a swimmer who has suffered a rotator cuff injury, you know how frustrating it can be. As an athlete, you want to get back in the saddle as soon as possible. However, you need to take the time to properly rehabilitate your injury to avoid further damage and speed up recovery time. Here are some tips to help you on the road to recovery.
Start with Rest and Ice
The first step in any injury recovery process is rest. Our bodies need time to heal, and pushing too hard too soon can cause more harm than good. Applying cold therapy to the injured shoulder can also help reduce inflammation and pain. Rest and ice your shoulder regularly for the first few days after the injury.
Strengthen Our Shoulder Muscles
Once you've allowed your shoulder to rest and heal for a few days, it's time to start strengthening the muscles in the affected area. Your rehab therapist will likely recommend exercises to help rebuild strength, such as shoulder presses, rows, and lateral raises. Make sure to perform these exercises regularly, but don't overdo it. Listen to your body, and don't try to do too much too soon.
Shoulder Stretching
In addition to strengthening exercises, stretching your shoulder is also important. Stretching can help improve flexibility and range of motion. An experienced PT pro may recommend specific stretches for your rotator cuff injury, such as the doorway stretch or the cross-body stretch. Make sure to incorporate these stretches into your daily routine.
Consider Physical Therapy
Working with a qualified physical therapist can be incredibly beneficial when recovering from a rotator cuff injury. They can help you develop a customized treatment plan tailored to your specific injury and needs. Additionally, they can monitor your progress and adjust your plan as needed. Make sure to work closely with your physician and follow their recommendations.
Use Heat Therapy
In addition to ice therapy, heat therapy can also be helpful when recovering from a rotator cuff injury. Applying heat to the affected area can help improve blood flow and promote healing. Consider using a heating pad or taking a warm bath to help soothe your shoulder.
Invest in Supportive Gear
As you work to recover from your injury, investing in supportive gear can also be helpful. This can include items such as shoulder braces or slings. These items can help provide additional support to your shoulder and prevent further injury while you recover.
Take Your Time
Remember to take plenty of time while recovering from a rotator cuff injury. Don't rush the process, and don't push yourself too hard. Listen to your body and give it the time it needs to heal properly. With patience and perseverance, you'll be back in the pool before you know it.
Recovering from a rotator cuff injury can be a frustrating and challenging experience, but it's important to take the time to properly rehabilitate your injury. Make sure to rest and ice your shoulder regularly, perform strengthening and stretching exercises, consider working with a physical therapy professional, use heat therapy, invest in supportive gear, and most importantly, take your time. By following these tips, you can speed up your recovery time and get back to doing what you love.