Author: Mr Oliver Eaton BSc (Hons), PG.Cert – Orthopaedic Specialist
Reviewed by: Mr William Sharples BSc (Hons) – Pain Management Expert
Last Updated: September 2025
In this article, you will find out everything you need to know about damaged rotator cuffs and the most effective ways to treat them, including an advanced treatment called Prolotherapy.
Key Takeaways
- Rotator cuff injuries can result from falls, repetitive motions, or aging, causing pain, weakness, and limited mobility.
- Gentle, targeted exercises—performed under professional guidance—are essential for safe recovery and prevention of further injury.
- Consistent rehabilitation, good posture, proper warm-up, and rest are key to effective healing and future injury prevention.
Understanding Rotator Cuff Injuries
The rotator cuff stabilizes the upper arm bone and enables shoulder movement. Injuries can result from trauma, repetitive strain, or age-related wear. Symptoms include:
- Persistent pain with movement
- Discomfort when lying on the affected side
- Popping or scraping sensations
- Restricted range of motion
- Muscle weakness
Diagnosis is confirmed with imaging (X-ray, MRI). Athletes and those with repetitive overhead activity are at higher risk.[1]
Precautions Before Starting Exercises
Always consult a physical therapist before starting rotator cuff exercises. If you experience pain during exercise, stop and seek professional advice. Proper technique and gradual progression are essential for safe recovery.
Gentle Exercises for Damaged Rotator Cuff
Gentle Pendulum Swing
Let your arm dangle and gently swing it side to side or in circles. As you progress, add a light weight. This passive movement relieves tension and improves joint mobility.
Seated External Rotation
Sit upright with your arm bent at 90 degrees. Rotate your arm outward, then return to the starting position. Do not push into pain. This strengthens the rotator cuff and improves range of motion.
Shoulder Blade Squeeze
- Stand or sit upright with arms at your sides.
- Imagine squeezing a pencil between your shoulder blades.
- Hold for a few seconds, then release.
This exercise strengthens the muscles around the shoulder blades, improving stability.
Arm Slides
Stand near a wall, place your hand on a towel, and slide your arm up and down. Use your uninjured arm to assist if needed. This improves shoulder mobility.
Supine Internal Rotation
- Lie on your back with a towel under your arm, elbow bent at 90 degrees, palm up.
- Slowly lower your forearm toward the floor, then return to start.
- Keep your elbow close to your side and core engaged.
Perform 10 reps, 3 sets daily. This builds strength and flexibility.
Wall Push-Up
Stand facing a wall, hands at shoulder height. Lean in and push away, keeping elbows close for triceps or wider for chest. Do 3 sets of 10 reps.
Resistance Band Row
- Anchor a resistance band at chest height.
- Stand with feet hip-width apart.
- Pull handles toward your ribcage, squeezing shoulder blades together.
- Return arms to start.
Do 10–15 reps, 1–2 times daily. This strengthens the rhomboids and middle trapezius for shoulder stability.
Tips for Continued Recovery
- Maintain good posture to prevent further injury.
- Sleep on the uninjured side with pillow support.
- Warm up before activity and avoid overexertion.
- Gradually increase activity and listen to your body.
- Incorporate mobility, soft tissue release, and heat/cold therapy as needed.
Prolotherapy
In recent years, Prolotherapy has built its reputation within the medical community for its clinically proven ability to treat damaged rotator cuff injuries.
Published research has proven its pain-relieving, anti-inflammatory and regenerative benefits.
Prolotherapy involves injecting a natural regenerative solution with tiny needles. This has been shown to stimulate the production of collagen cells, the small cells needed to help with damaged rotator cuff injuries.
As prolotherapy is helping to treat the root cause of damaged rotator cuff injuries, it is deemed to be a permanent fix, preventing the symptoms from returning.
Disclaimer: The information provided in this section is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Prolotherapy may not be suitable for everyone, and outcomes can vary. Always seek the guidance of a qualified healthcare professional regarding your specific medical condition or treatment options. Never disregard professional medical advice or delay seeking it because of information you have read here.
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Don’t let damaged rotator cuff injuries control your life any longer. Join the thousands of patients who have found lasting relief through prolotherapy at ProHealth Clinic.
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Author Bio
Having performed over 10,000 procedures, Mr Oliver Eaton is one of the UK’s leading practitioners in the field of treating damaged rotator cuff injuries, with patients travelling to see him from across the UK, Europe, and the Middle East.
With over 12 years of clinical experience, Oliver is dedicated to helping patients understand their symptoms associated with damaged rotator cuff injuries and providing effective treatment options to alleviate them.
He qualified in Prolozone Therapy and Prolotherapy in America with the American Academy of Ozonotherapy. He continued on to complete further qualifications at the Royal Society of Medicine, Charing Cross Hospital in London, Keele University’s Anatomy & Surgical Training Centre, and the medical department of Heidelberg University in Germany.
Mr Eaton’s expertise has been featured in many national news and media publications, including The Telegraph, The Daily Mail, The Daily Express, Women’s Health Magazine, and The Scotsman.
Over the years he has had the privilege of treating many elite-level athletes, including both Olympic and Commonwealth medallists.
LinkedIn profile
Frequently Asked Questions
What is the fastest way to heal a torn rotator cuff?
Rest, activity modification, anti-inflammatory medications, physical therapy, and injection treatments can speed recovery. Always consult a specialist for a tailored plan.[2]
What are two warning signs of a rotator cuff tear?
Pain with overhead activities and discomfort at rest or at night, especially when lying on the affected shoulder. Weakness and crepitus are also common signs.
How can I rehab my rotator cuff at home?
Start with gentle arm swings and progress to the exercises listed above, always under professional guidance.
Can you heal a torn rotator cuff with exercise?
Exercise can improve function and reduce pain, but full-thickness tears may require additional interventions.
What are the symptoms of a rotator cuff injury?
Persistent pain, trouble sleeping on the injured side, grating or cracking noises, restricted movement, and muscle weakness. Seek medical advice if these occur.
References
- Yamamoto, A., Takagishi, K., Osawa, T., et al. (2010). Prevalence and risk factors of a rotator cuff tear in the general population. J Shoulder Elbow Surg, 19(1), 116-120.
- Hauser, R. A., et al. (2011). Prolotherapy for musculoskeletal pain and injury. Curr Sports Med Rep, 10(5), 255-259.
- ProHealth Clinic. Effective Exercises for Damaged Rotator Cuff: A Gentle Recovery Guide. prohealthclinic.co.uk
- Case studies and further reading available upon request.
Disclaimer: This article is for informational purposes only and does not substitute for professional medical advice. Always consult your healthcare provider before making treatment decisions.