How To Heal A Rotator Cuff Tear Without Surgery
HTML-код
- Опубликовано: 24 июл 2024
- A rotator cuff tear can cause a lot of pain and aggravation! BUT it doesn't mean you will have to have surgery! Try these exercises and techniques to help heal your shoulder on your own.
To sign up for my newsletter:
www.drkristieennis.com
To support me and join a community to build relationships and conversation:
drkristieennis.locals.com/
Order your Derma Edge here:
www.pt-nh.com/derma-edge
![Young Nudy - John Wayne (feat. Metro Boomin) [Official Video]](http://i.ytimg.com/vi/NY8HnYYo2fo/mqdefault.jpg)
Whoever is watching this video please pay attention. I had a rotator cuff injury a year ago, I couldn't raise my arm any higher than maybe shoulder-height that was it couldn't go any higher. I followed all these directions and 8 months later I have full range of motion and no pain whatsoever.
Thanks. How long did it take for pain to go away?
That’s good to hear, I just injured my shoulder yesterday. Hoping that it’s not a ligament, but if it is, I’m hoping it isn’t severely torn and can heal on its own.
@@emberjaxx585 lol dude, welcome to hell
@@baiihai1531 I’m actually pleasantly surprised it’s been about 6 days now, and I have almost full ROM with some pain at different points. My shoulder is still weak, but it more feels muscle sore then it does just painful at this stage.
Lots of ice, then as soon as I take the ice off I warm it up by stretching and massage which also helps to break down the scare tissue. I’m at the stage now where I stretch it towards my back stretching out the peck and the top portion of the Enron’s on y shoulder, then I stretch it across the front of my torso and feel the stretch on the top as well (near my traps).
@@emberjaxx585 My advice to you are don't carry heavy things or sleep on your injured shoulder, the rotato cuff tear is one of the most easily re-injured wounds and yet easy to heal. and i understand how you feel right now that was me 1 week ago, now i'm feeling like shit.
Don't ignore your body, i pushed myself for years and result in more serious injury. but I'm making great progress right now. Just let it heal.
I had a badly torn rotator cuff and was told by a specialist that surgery was my only option. However, recovery from the surgery was supposed to be just about the same length of time as letting it heal on its own. So I opted against surgery. For the next year, I continued to exercise, but avoided all motions that caused shoulder pain. I also followed videos such as this one on how to work on the issue. The result is that my shoulder feels as good as new, and I am back to doing pushups and resistance training with no problems. Today, I am just VERY careful to thoroughly warm up the shoulders before working out, and I am more picky about what exercises I do. Oh, btw... the injury occurred when I was 55. Today, I am 66.
So u didn't go to work?
Well, I work as a university professor, so not exactly strenuous physically. I was able to continue working.@@jamesklinski3890
That’s awesome!
Hi, you give me hope. How did you do it? How long does it take you to feel as good as new? I have partial tear on Superani.. I chose not to have surgery. Thanks!
Thank you Tim for actually reading about your condition and how you went about repairing your shoulder I think this is exactly what I'm going to follow I'm in my 4th month and have severe pain when I raise my right arm. I've been watching Doctor Christy and I believe that her approach is the best one for me I was about to get the surgery but it is so evasive and from what I understand it takes 6 to 9 months before you heal. Great video and a great comment from you Timothy thank you very much and God bless and good luck to you.... ohh and by the way, I'm 67 years old
This is what RUclips should be for. I’ve benefited so much from this. Thank you!
yes, and no tats, wonderful.
"No tats?" your comment screams incel. 😂
Studied muscle functions for decades and your video is the best one that I've ever seen which covers so many angles of my current injury. New sub here!
She’s a BLESSING! EVERYTHING she said gives relief! Thank you!
You’re welcome! I’m glad I can help bring relief:)
I agree and she looks great x
@@deerheart87 1000%
Great information!!! I have injuries on both shoulders. And as I did some of this with you in the video, and not only did it feel really good. But I also noticed that my range of motion was immediately affected! I will definitely keep working on my shoulders this way. Thank you!!
You’re welcome! I’m glad things are starting to feel better:)
Thank you, Kristie. I am a recently retired family NP. Saw a lot of SITS issues, most commonly the supraspinatus (abduction pain most evident between 30-60 degrees, and painful external rotation. Associated deep palpation often provoked pain. I recently developed a non traumatic SITS issue myself as described and began self treatment which is improving symptoms. I found your video to be extremely helpful and I thank you for your expert presentation. 😊
You are welcome! I’m glad you are feeling better and happy retirement:)
After a sports injury to my dominant shoulder, I was sent for an MRI and diagnosed by a "surgeon" as having a FULL TEAR rotator cuff injury that would definitely require surgery. Yadda yadda yadda, 5 months later I was back on the tennis court, serving with that same arm, CAREFULLY for a while, and one year later have fully recovered. No limitations, pain and am back to full strength. Even the surgeon himself said there was an 80% chance of a good outcome with surgery. I'm glad I didn't take his "professional & trained" advice!
I have a full tear also and did 3 therapies now and it doesn’t hurt that much. Can you do push up , pull up etc without pain?
I rehabbed my left shoulder last year that I hurt from bicycle accident. I regret not doing the exercises on my right shoulder also. It could have prevented the tear. Are you doing the rotator cuff exercises too?
Last time I was hitting ground strokes 2 weeks ago, I was feeling pain in the back of the shoulder. You don’t get any impingement?
@@laverdadesmejor I saw total gym, I should have bought that one. I bought a water tank rowing machine and it’s too hard and I don’t use it.
@@laverdadesmejor have you heard of stem cell therapy? I found some orthopedic doctor’s office doing that so I’m going for a consultation. My pain is not so bad so I don’t wanna do a surgery.
Thanks for this! I’m 2 years out from a proximal humerus fracture and still dealing with limited ROM. I’m 65 and otherwise in excellent health; on no meds. I opted out of having cortisone injections and any other aggressive surgical procedures. The bone has healed perfectly but the soft tissue damage was/is very prevalent. I had 3 rotator cuff tears and nerve damage, partial bicep tear… such a mess! I had been vigilant with PT, even though I think it may have been too much in the early days! I’m sure I have a LOT of scar tissue at this point. Feeling sad that I may never have full ROM again. Anyway, I appreciate your videos ... they are so helpful!
You’re welcome and best of luck on your recovery!
Funny story.... i started doing some of these stretches and sleeping techniques on my own by experimentation and they do work. I don't have a foam roller so I just put my hands on the ground while kneeling and slowly slid forward until my face was at the ground or until it got sore. Then i worked my way back up slowly. It gets a lot of blood flowing and helps with irritation.
Just to help give some people hope, I injured my shoulder exactly 2 weeks ago. Initially I couldn’t move it and had it in a sling. Soon after I made sure to warm up the muscles by doing stretches. Eventually I was able to do rotator cuff rotations with my shoulder, then a little bit of weight.
Everyday I made sure to stretch out the sore muscles and tendons along with massaging them. 2 weeks later I have about 90-95% functionality with some limitations weighted across my body. Stick in there guys! Make sure to break down scare tissue, and get blood flow to the area!
3 months of severe pain in both shoulders...and your letting the arm hang and swing was heaven. Thank you for the advice.
You’re welcome! I’m glad that helped! That was one of the biggest helpers for me:)
What's your status now?
This is helping me! Thank you!
@@cxc001 Great Post!
@@drkristieennis how did you do it to yourself. And was before or after U were a dr and know how to fix it..
LOVE this! Your no-nonsense on-camera persona is fabulous! No vanity or posing, fixing hair. WHY can't everyone be this REAL??????
Thank you:) I truly just don’t have time in my day to do hair and makeup!
I agree, so tired of you tubers trying to be glamorous, cute, funny and full of themselves while viewers are there to learn from them, not be entertained. There is nothing as sweet as people being natural and caring.
@@drkristieennis You don't need makeup.😁
Nice video I just got a major rotator cuff and adjacent ligaments tear and as MRI and
Radiologist and orthopedic
Advice surgery was recommended I had my surgery
Done been adviced by this profesionals that it wasnt going to heal by itself maybe minor tear can be fixed by your recommended therapy and most of this exercises you recommend Iam sure they be included in my upcoming therapy sessions. MRI reading
Are very important to determine
Plan of action. In my lifetime ive had 2 shoulders surgeries on my right shoulder and this recent one in my left shoulders mostly due to sports. On my first injury I listen to many say dont operate that will heal with time and therapy and the tear got so bad I had to get a ligament implant because I waited to long to undergo the required surgical procedure
And the ligament separated to much
@@Chris-fq4xz No one needs makeup.
I’m recovering from a rotator cuff surgery 5 months ago, will be using your tips for comfort. Thank you
You’re welcome! Hope your recovery is going well 😊
I was massively overweight and caused a lot of problems in the rotator cuff of my right shoulder. I have on and off pain and trouble with it. I am 80 kg lighter now and still have weight lifting trouble. I had been resting it for the last 2 weeks when I came across your video. The pendulum was a big game changer and really helps loosen my shoulder up in the morning. I do it a few times a day now and am using it to ease into weights again. Thanks so much. 😀
You are so welcome! I’m glad the shoulder is doing better and that I can help out:)
Thank You Dr Kristie, have been struggling with shoulder pain for about five weeks, no sleep, your video have giving me hope of so sleep and clearing this awful pain Thanks 😘
What I do is to do a forced stretch when I go to bed. Sleeping on my left side, I put my arm underneath the pillow towards the headboard with my head on the pillow above my arm and fall asleep like that. In the beginning it started to get a bit painful after a while then I would turn around, but after about 2 or 3 months I did not experience any more pain. I still do it for only about 20 minutes or so. Now, after a few years I still do that routine and I have no pain, not while sleeping and not during the day. I have full rotational use of my arm and do normal things I could not do before.
Want to try this but not sure how
Both of mine were torn several years ago...simple stretching exercises over time and fully recovered.
What kind of stretches ?
The most real and genuine presentation I have seem on utube.
AND fantastically useful simple do-able things to help heal
ROTATER CUFF.
easy to do yourself, most excellent, truly useful.
Thanks so much!
Thank you so much for showing me that pendulum swing within the first couple sets my shoulder let out a huge crack and I can actually move my shoulder in a shrug movement 1st time in 3 months. thank you once again and I'm going to continue watching and you have a new fan.
You’re welcome! I’m glad it helped so much 😊
Awesome! I'm also grateful for the knowledge of the pendulum swing. Lifesaver! ☺️
Thank you for the reminders. All really good stuff. I had operations on both shoulders (keyhole) years ago but now the right one is painful again. One thing to underline is that 'gently' is a key (as you point out) and 'not gently' swells the tendons and causes more friction and more pain and more swelling. Never ending cycle. Will be following you now, thanks again.
You’re welcome! I hope the right shoulder feels much better soon!
Just started dealing with a Rotator cuff injury 4 days ago & came across your video! This was a Godsend! Been icing and resting but now I’ve already started soft tissue work & a few of these exercises Rom ect (which I lost 85% of) Thanks Dr! I’m definitely a new subscriber! 🏆
You’re welcome! I hope your shoulder gets better quickly 🤗
No the diamond system specification measures can see it but without sleep that's why I'm 🦵🤫🎊
That is a bit early to begin soft tissue work or any ROM work... That will only irritate the injury slowing the healing process. You should be resting it till the NEW INJURY PAIN is completely gone then begin that work. Until then you're only exacerbating the issue.
@@lifeintheliliesfishing9840 I’m actually a Rehab Specialist & even though I knew how to treat my injury I always like to seek other methods & this video was the only 1 I watched. FYI it wasn’t too early & everybody’s body is different! I’m athletic, a sports performance trainer, and specialist so for you to make a comment about something, understand everyone FMS is not created equal! All about pain tolerance & FMS! And it healed up quite nicely too.
@@jamesredding9410 Completely disagree and I believe any medical professional involved with orthopedics would most definitely disagree. 4 days is far too soon to begin soft tissue work or any kind when it comes to tears and you again can ask any orthopedic surgeon they'll 100% agree you're only going to create a longer term injury and the possibility of worsening the tears. But hey your body, mess it up as you wish.
This is awesome! Thank you so much! Just the few exercises you showed gave me some relief. I am a behavior consultant who works with children with autism and I am also very active. I need my shoulder strength. I will continue to look for more of your videos!
Great clarifications, well explained, very very nice - my wife has been instructed by her PT of very similar exercises and recommendations and cautions and pain control etc. - thank you, great video!
Great advice, particularly the pillow position in bed as my injury was keeping me awake at night. Thanks !
I was scrolling and found your video, perfect timing or me. I tore my rotator cuff about two years ago. My doctor said give it two years and it will heal itself and it did seem to do just that, now it is back again and I sleep on the side that is torn. Long story to say thank you, I am going to try all of your hints. Suzie
I didn’t think it could heal itself on its own, unless you do some kind of exercises to strengthen the surrounding muscles, etc. etc.
Liar....no doctor says this...
Wow!! A big help! Just started doing these and was like WOW! I'm feeling some relief in both my rotator cuffs ... thank you! And a new subscriber.
Dear Dr Kristie, thanks for you videos. After discovering you as I was recovering from an AC displacement, you’ve become my online go to person for physical imparements and at 65 the only thing still working the way God intended is my hair (albeit a different shade of black these days) so there is plenty of opportunity to tune in. Anyway, I recently fell off my motorbike (trying to keep up with the 25 y.o’s) and hurt my shoulder. I’ve had the collarbone scans and all clear. Dr ordered some rotacuff ultrasounds and just waiting for those results. That referral was enough to get me to check into your library. When you say in your video that a problem rotacuff sufferers have is sleeping I cried out BINGO! Spot on! Thanks for your tips and advice. I tucked in last night with some extra pillows and following your tips I slept like a baby. Thanks for taking the time to make these videos.
You are welcome and I am glad I have been able to help and that you got some sleep 🤗
Loved your excercises. Each of them were very useful and clear. Like the directions for sleeping on the back and on side. Thanks.
You’re welcome:)
This is good advice. I did these exercises at the very early stage of revalidation after I fractured my left trochiter (+ dislocation). There were many more exercises in my routines. That helped with pain relief and recovering mobility. Still took about one year to recover 99% mobility. 2 years later, some movements are still painful and I need to be careful due to shoulder instability.
This is typically the beginning program. I have people advance as tolerated:)
Your exercises are fantastic! I have what they call supraspinatus tendinopathy and have just started seeing my physiotherapist. In fact she showed me 2 of the exercises that I was following on channel before, to give me relief. Thank you!
You’re welcome! Hope you continue to make good progress 😊
Thank you so much. I've been suffering for months..these helped me immediately. Very dramatic relief. Talented teacher/healer.
You are welcome! I’m glad you are feeling better:)
I tore my rotator cuff back in June. Responded well to PT (got about 95%) strength back. Then towards the beginning of December the acute pain returned while sleeping (disturbed sleep). It's a 20% tear so I am trying to avoid surgery in a couple months. Thanks for this video!
You’re welcome! I hope it helps:)
Both of my shoulders are particularly torn. I am 31 been working out for about 5 years, now i have been having pain for over year, but being so stubborn I didn't want to stop working out because I didn't want to lose my gains but I am in absolute agony especially my right shoulder. I will try these excercises so frustrating when you don't want to lose your gains thank you for the video.
How is it going ?
A lot of these moves were part of my total shoulder replacement PT exercises, excellent presentation
Thank you!
great video especially the emphasis on the gentle excercises, love you
I injured my Rotator Cuff from a nasty cycling fall ~5 weeks ago. I started to work in the movements from this video (+ another one from your channel) over the last 4 weeks. I'm not quite 100% but I'm almost there! Thank you so very much Dr. K. Love your work.
I love cycling but certainly hate falling! I'm glad you are almost there! Keep going:)
@@drkristieennis b
@@drkristieennis I am doing the exercises and have noticed some relief. What are the soft tissue treatments? The tear I have is very small. The doctor said 8mm. How long of a tear is that?
Extremely informative feels much better after a few reps thank you doc.
You’re welcome!
I'm a little late in finding this video. I was diganosed with a full tear and partial tear in my RC six years ago. I decided against surgery and worked with a PT instead. My PT taught me some of the things from this video but not all. I recovered decent range of motion and no pain. But after watching this video I now have additional tools to help further my RC rehab, even years after the injury. This is good information. Thank you.
Great tips. I tore my left rotor and dislodged clavical from white water canoeing 7 years ago. Doctor said 2 surguerys estimate 11/2 - 2 years recoverery with lots of pain at 1st and a nice scar. I stuck with PT and many of your tips I discovered on my own accidently. A couple months ago I tore my right shoulder rotor. You guessed it from white water canoeing. It has been comming along slowly I have lost a lot of strength. I do alot of water PT. I think this has helped the most... I just wish I wouldnt wake up every time I move while sleeping.
I tore my rotator cuff ten years ago and found this video to be soothing my hips and pelvis
Same I tore mine 8 years ago and still have it torn. Definitely not getting surgery, as the risk is too dangerous.
@@MD-xl3lj what's the risk besides standard anesthesia / infection risks? I tore mine in feb and didn't learn about it til sept since mine came with no pain. Unfortunately it has caused profound weakness on my left side when it comes to overhead pressing, i.e., a dumbbell for instance. My right and left side difference on this movement (and stability) is way off and hasn't gotten better in two months of therapy. I don't mind doing two or four more months of PT but I fear it ain't gonna work. I'm 59 and retired but live alone so unique issues with this shoulder surgery make it problematic for me since you aren't supposed to drive, etc.
how can you live for 10 yrs without surgery
You are a adorable and awesome individual ,thank you for posting this ,I'm a plumber and I hurt my rotater cuff today at work ,it's gonna be a long month or so doing Plumbing with this pain but your video definitely helped give me confidence and some tips ,I'm 6'3 and 36 and my job is hard on the body at times and I've never dealt with this type of injury so it had me worried,thank you for taking the time out your day to post this ,you are a appreciated ❤️
You are so welcome! I truly hope you are back to work pain free soon!
How is your height an issue.
Dr. Ennis, I’m so glad I found you! Thank you thank you thank you for giving me hope & making me feel loads of better! ❤
You are so welcome!
Thank you sooo much! Your video and one other helped me out so much! After months of being in pain I found you and did the exercises and tips over the course of a few weeks (some exercises more than others a few days per week) and my pain is 100% gone.
Excellent, in two minutes you've covered so much regarding rotator cuff injuries. Well explained, and on point.😊
Thank you!
@@drkristieennis You're welcome colleague 😊
Thanks for the tips doctor! These are some good stretches for me. Should I be doing these everyday? If so, how many times? I just have a small tear that doesn’t cause I a lot of pain.
Thank you much, these exercises are helping me get thru a very serious shoulder "crash & crush".
you have helped all of my family, thanks for all YOU do.....
You are welcome! I’m so glad that I can help you guys:)
Thank you Doctor, fell on the ice 8 months ago and sleeping is very difficult.
You’re welcome! Hope it’s going better!
After surgery for necessary injury, this has helped me strengthen and move faster in my rehab. So warmth before I start and ice packs after, this is really making a difference!
Thank you!
You’re welcome! That’s great!
Some of these feel really good, especially the isometric pressure. I have had rotator cuff problems before, but this has been going on since I hurt it at work in fall of 2021. I didn't take proper care of it at the time, unlike previous times, and this year it got a lot worse when the weather turned cold. Right now, it's as bad as it's ever been, and it feels slightly out of joint. No money, so I will do some of these exercises! A friend told me that the exercises are what healed her rotator cuffs, so I'm enthusiastic! Thank you so much!
You’re welcome! I hope they help and keep me posted:)
You speak to the exact point where I am in life with that kind of pain thank you
Thank you so much for these exercises. I started doing them tonight & pray they help. I’ve been waking up to some numbness in my hand/fingers on my right hand. It feels pretty good otherwise throughout the day. I’m going to try the pillow underneath my arm tonight too. Appreciate you so much. 🙏😊
Numbness in your hands I think is a pinched nerve from the neck area you will find some good exercises you can do from home on you tube..it worked for me..good luck
@@blu4758 I thought possibly my neck with a pinched nerve too, but not sure as I have some issues with my right shoulder too ( rotator cuff ). I only get the numbness/tingling in my right hand/fingers & only when I lay down. Sleeping with the pillow underneath my right arm got rid of most of it last night. I also did all the exercises from this video & they felt good. I will also look up exercises for pinched nerves too. Thank you so much.
I find the best way to sleep with such an injury is to sleep while hanging my arm off the side of the bed. Doing pull-ups, starting with just hanging from the pull-up bar, is the best way to get long term repair. I know that pull-ups may sound counterintuitive, but it really does work.
Thanks for sharing:)
Dr. Kristie l just hurt my rotator cuff, l live in Finland and was so scared that l couldnt move my arm. I followed your exercises and l now can move my arm. Still unbelievable when you know how much pain it feels to just move. Thank you a million, l dont know how to repay you for this help...angles are human like you. Thank you sooo much, am now typing with that hand 🥰 and dont need the sling anymore 🥰
I can now move side ways but forward movement is still slow and weak arm, more advice Dr
I’m so glad you are feeling better! I find that side ways movement tends to be the last movement to come back. It’s tough to advise over the internet as everyone is different so if anyone is questioning anything, I advise they have it looked at in person.
Thank you. Very helpful. It's great to see the exercises done properly. Great examples.
Thank you for this...I have been struggling with shoulder pain for the past week. I think I messed it up by sleeping on it wrong. Going to give these methods a try..I like being active and this injury is stressing me out. Thanks again
You’re welcome! Hope it gets better!
Great Information here. Used to think I was "Indestructible" in my 20's & 30's ? These body parts don't come with a lifetime warranty. Thanks - this helps increase my range-of-motion and alleviate some pain.
I’m glad I can help! Strength is definitely important, but so is mobility:)
Thanks Dr. Kristie. Pray, fast and hope my rotator cuff tear (from too advanced workout too soon) will be healed soon.
God bless.
Thank you for sharing Dr. I had that injury at 26 and with 4 month lifted 405 easily when I could only lift 45.
You’re welcome! Hope this helps:)
watched this and subscribed, my right arm rotator cuff has been aching for literally years now. It my mouse arm and i used to be a bowler for cricket. The pendulum gave me instant relief, thanks a million Dr. I just subscribed.
You’re welcome! Thank you for subscribing:)
Great tip about the pillows! Sleeping is a nightmare. I’ve had surgery on both shoulders which could have been avoided I think. Even years later I get rotator cuff flare ups but now I go to you and work my way back rather than going into panic mode. Thanks!
You’re welcome! I hope things keep getting better and better for you! 🤗
I hurt both my shoulders , getting up or down was torture and forget sleeping so I rented a ( lift recliner )from Aarons best thing I ever did. I recline all the way back to sleep. I am a side sleeper but in my recliner I sleep just fine on my back I put soft pillow on each side of me to protect my shoulders to get up the recliner lifts me to my feet, it has been a life saver.
Thank you very much! My shoulder already feels a bit better. Will keep doing this.. The most useful out of all for me is the sleeping position as sadly I'm sleeping on the side where I had the injury, been awful few nights. I'm soo glad I watched this. Thanks a million ❤️🌻🌺🌹🌷
You’re welcome ☺️
Thankyou, ,I was very close to surgery for the same but perservered and after 6 months of doing these light movements am happy to say "No Surgery needed"! Please listen to this great physio!!
That’s wonderful! I’m so glad you don’t need surgery!
Great suggestions! I had a total tear with full retraction of the right supraspinatus along with 50% tears of infr and teres five years ago at age 55. Saw the best shoulder only surgeon in the state along with my sister (PT), upon their advice decided not to do the surgery as it has a less than 50% success rate now once you're over 40. With surgery, healing takes 1.5 years. Without surgery, it takes 2 years. I went to a manual therapy PT for recovery, went back to square one with my yoga (power/Ashtanga), did my PT at home every day, only cat/cow, no chaturangas for 10 months. Used my yoga as therapy also, using all my Iyengar training to use modifications, listened to my body. Big shift around the 1.5 year point, at 2 years was fully healed with no surgery, no supraspinatus connection, can lift my arm fully in front, have full and normal use, retrained my scaps and delts to do the work. It can be done, but it takes a lot of PT, exercise, and proper use/retraining of the body. Friends that had the surgery are having issues. Rotator cuff surgery is difficult, painful, and not always successful. I use my right shoulder for my work (musician) and have no issues 5 years later.
Wow! That’s a great story! Thank you for sharing:)
Thank you for sharing- what am amazing story, very helpful!
@SMTFITNESS Good luck on your surgery! The ortho surgeons that specialize in shoulders told me the stats and I have a lot of musician friends who went thru it, it's a common injury. The general ortho surgeons will push the surgery as that's how they're trained and along with knee surgeries are their main objectives.. I do need my shoulder to be strong and fully functional, and it is without the surgery or a connected supraspinatus tendon. In fact, it's now stronger than my left shoulder which is having issues. Being a conductor who has to use my right shoulder up to 6 hours at a time in opera, it's my bread and butter. And I'm a big power yogi, so I've now regained all my chaturangas, jumpbacks, and handstands with ease. Like you, as an athletic and active person the healing is faster. Use it or lose it. You'll do great...whether or not to do the surgery is a personal choice. PRP can work, and I honestly thought about doing that, but never ended up needing it as the manual therapy PT during healing, plus having to go back to work and conduct 3 operas in a row basically healed me in your timeline of about 6-8 months. Without surgery. I did see another top ortho who wanted to try the cadaver graft on my shoulder and I said no thank you, it's working fine now.
2 years ago, my MRI report was i had, high grade partial thickness intrasubstance posterior supraspinatous tears are slightly away from footplate in my right shoulder, surgeon advised to do repair rotator cuff surgery, due to covid 19,and until now , i am still cannot make decidion if do surgery, i am not pain now, but doctor said my tear never heal and it will torn after few years. should i do operation
@@rosang7868 You should get several opinions, see different orthopedic surgeons, especially ones that do primarily shoulders and elbows. Some believe there is a window of time after the injury for the surgery, others will do it after that time. It's a very personal decision, ask about success rates and PT/exercise. If you're a very active person and willing to put in the work and learn how to be careful with the shoulder for the rest of your life you may be able to not do the surgery. But re-tears, even with surgery, are common, and some people have to do the surgery several times over their lifetimes. You can see how there are many variables involved.
Thank you. I’ve never seen the pendulum exercise. I had an injury over 2 years ago and was refused a scan as I’m in my late 50s so I’m working blind on what is wrong but this definitely felt good. Thank you
You’re welcome and I hope you get better soon!
I'm just curious. Why would you be refused a scan because of your age? I'm 61 and in the last few years have had a cat scan and a MRI for other things. I've had shoulder pain for 6 months now and just realised it's a rotary cuff problem and waiting to see my doctor. I expect they will do some sort of scan. Is it because you live in the U.S and the insurance won't cover it because they regard you as finished anyway? That's pretty damn cold if it's something like that.
Nope in the UK. NHS physio referral said that everyone my age has tears so they wouldn’t scan me! I suspect healthcare rationing by postcode
@@sparky7689 wow that's disgusting, I suspect you are right. I don't know for sure but I would have thought recent, painful tears would be distinguishable from old mended ones. You have my sympathys. I would press this if I were you and ask what I just wrote. Unfortunately l've found that sometimes one has to kick up a fuss and cause a scene to get what you should anyway. I guess your doctor or physio is quite young. Young people are often quite callous about older people. Sort of "you've had your time, now shut up and die".
That's what happened to me. I was in a bad car accident 3 years ago and I never got a scan or even got to see a PT for help. Just had to deal with my shoulder, knee, and foot injuries on my own. Found Bob and Brad here on YT and their exercises helped me to at least lift my arm and move my rib cage at the time.
Thank you . I am going to do the exercise. I damaged my shoulder by pulling a tree and since them still hurts . Back then I couldn’t lift it my left shoulder . The doctor office gave an injection for the pain . The MRI showed it was swollen .That was 5 years ago . I am still with pain but I want to heal naturally. About the pillow wow . It is amazing idea to help me better to sleep . Thank you .
Thank you so much!
This video is great. I started watching and I did the exercises with you and I could feel my shoulder feeling a little bit better!
Thank you!
You’re welcome! I’m glad you feel a little better:)
I injured my shoulder and did these basic exercises for a year, the pushes worked the best for me, when I first injured I could not lift my arm and it was extremely painful. Now I have full rotation and believe me I have made sure not to irritate my shoulder in the future. Great video here.
That’s great!
Great tips. You suggested icing in the beginning. I’ve had my rotator cuff injury for 7 weeks now. Should I still be icing after 7 weeks or using heat?
If ice feels good you certainly can, but it’s more important when the injury is acute.
Great ideas thank you. I have had surgery for it before. And now 2 years later I'm pushing myself with light weights. So having some shoulder pain so I'm backing off. The pain came later. not while working out. I forgot about the pendulum. I remember all those isometrics from recovery. Thanks for memory jogging.
Madame Kristi I wish you all the best for 2023 mentally and your body but that looks already SUPER
Thank you!
Oh, wow, these exercises gave me instant relief! I'm so glad I found your video! I can see using your exercises will probably heal my injury! 🙂 Thank you so much!
You are so welcome!
Did it heal completely?
Thank you,just what I was looking for.
You're welcome!
You are awesome Dr. Kristie! Thanks for all these life savers :) God bless you!
Thank you so much and you are welcome:)
Thank you. I've been having pain since March 2020. I put off dealing with the pain due to major surgeries on my right foot. I will be doing these exercises everyday.
You’re welcome! I hope they help!
So great! I'm a trainer and am struggling with this and love your tips!
Thanks so much!
I have had a torn rotator cuff for 40 years now that I got in a nasty motorcycle racing crash. Really cool crash but ouch. I have done okay by just continuing with life which included virtually everything shown in this video. Another thing that helps, on those bad days, is a shoulder brace. Just don't wear it too long, only a few hours at a time maximum.
I had x-rays about two years back and, yeah, it's still well over 50% torn. I also have scar tissue that, if I raise my arm above my head then it sometimes gets stuck there. I have to do weird contortions to get it down and people laugh but are sympathetic. It also makes a nasty crunching that makes my wife want to throw up. How cool is that? I have had enough muscle to keep my shoulder in place, only had it pop out once recently because I am old, and my muscles are atrophying. I just don't carry heavy loads on my shoulder anymore, I make my wife do it. Problem solved!
What is described helps, but doctors say I should have surgery. Nah, it occasionally hurts bad but there are no guarantees the surgery, at this point, would fix it any better. Just buck up, buttercup, and deal with life's pain. I am now old and not worth the investment!
Thank You Dr. Ennis For Sharing Your Knowledge.
OMG THANKS BEEN BODYBUILING FOR YEARS SAME INJURY EVERY MONTH THESE WORK GREAT THANKS SO MUCH
You are so welcome!
The negative comments indicate that some people don't understand what a muscle tear is.
If a muscle is torn into two pieces, of course surgery is needed, but usually only part of the muscle is torn. If you could magically stop the pain and stretch the muscle it would heal by itself. I have healed at least two tears over my long life by massage, gentle stretching and then gradually working the muscle to improve blood flow. The most important thing in my opinion is working the muscle with many gentle movements. But as the doctor points out, you have to start slowly.
If you think the rotator cuff is a muscle you may be right with your thinking. However the cuff is a tendon, and completely torn rotator cuff will never heal itself. Partial tears are most common and can settle down over time. Most of us are walking around with a tear that needs no treatment whatsoever. I hope this is an educational video regarding the partial tears that settle down over time. This video is very basic information that will not cause harm but will not cure a chronic shoulder problem
Thank you Dr. Ennis, I have been dealing with my right shoulder for about four months now. Had an MRI that showed a SLAP tear and a second tear on the outer top half. Also, a bone spur and arthritis throughout. The Ortho Dr. gave me muscle relaxers, scheduled an injection into the joint and 12 sessions of physical therapy. I have been in alot of pain. My general Dr. gave me a steroid pack in the beginning while scheduling the others. That has helped the most but that was only 5 days of relief. I am 10 days into my injection and completed 4 PT's so far. No improvement. I also have my pinky and ring finger that are numb. Most of the time when I do any movement or exercises pain shoots down from my neck to my fingers. also, very tender in my elbow and bicep/tricep. I have been icing daily like you suggested and taking Aleve and Tylenol. I have trouble sleeping and will try your pillow advice. Is it common to have that nerve pinching? Also, feeling anxious and depressed because i am unable to do much physical activity. I am using my left arm for everything and now it has become very stiff and painful. How long should I continue if I do not see any improvement. I'm at my wits end.
Oh I’m so sorry:( I typically send my patients back to their physician if they haven’t seen any improvement in 4-6 sessions. Hoping you have a follow up?
I know how you are feeling. I get a shot in my right shoulder every 4-5 months due to arthritis and bone spurs and one of my tendon is so injured it is so thick the doc has a hard time getting a needle through it. And now, about 2 weeks ago I felt a pop and found out today I do have a torn rotator cuff, which I was pretty sure it was. My shoulder is so messed up the doctor says if the shots stop working it needs to be replaced. Ugh!! I just found this video and most of these exercises make the tear feel better. My doc wanted me to come back the 16th after 3 weeks of pt but heck they can't get me in until the 20th. I don't think that will help me much Lol!! That is why I was searching for help that I can do. I will do what I can do because I will not wait forever to get these problem fixed and neither should you. If you don't think your doc is doing the right thing find another!! I am very picky about my body. It they take to long or keep pushing me off they go bye bye. After all it is my body in pain not theirs.
I know when my shot is wearing off because my hand will get itchy and my thumb will get numb, tingle, burn and hurt. You need to fine a doc who will help you with that pain because these shoulder problems are no joke. There are times when I have to take my Norco 10 every 4 hours instead of 6 hours. One thing is for sure do not be afraid to ask for something stronger for pain. Muscle relaxers do nothing for arthritis or bone spurs. I take them too and the only thing they help is getting a good night's sleep. I pray for you to get better soon. 🙏. Oh, my name is Crystal. I am on my husband's phone. Lol
@@crissbishop6171 thank you so much for responding in such a caring manner. I hope the best for you. I've stopped taking my pain meds and been exercising it.
Thank you! Thank you! Thank you! Been trying to resume my pushup regimen for years after a torn rotator cuff. Tried the pendulums before each set. Success! Can not thank you enough.
You are welcome! Glad you are able to continue doing push-ups:)
@@drkristieennisHi I tear off my supraspinatus 3,5 cm and I m waiting for surgery 16 months now because of delays NHS and my doctor said maybe it's too late now and said do I still wanna do it ? What should I do ??
This video is spot on.....I dislocated my shoulder atleast 100 times.....sleep was hell....couldn't throw anything.....started training my shoulder lightly....then more...and more....now I haven't dislocated in 5 years....still have some pain....but I'm 95% better
Oh my goodness! That’s a lot on your poor shoulder! Glad things feel better:)
I was working out at home a few years ago (about two) and doing shoulder raises. The weight was too heavy and my right arm did some funky move when trying to stop the weight from dropping. It’s never been the same 😖
Same. About 6 months ago I was liking the way my shoulders were rounding from different shoulder raises and evidently got carried away and over did it. I hurt my right shoulder and can barely reach out to pick up a piece of paper with my right arm without severe pain. Forgetting and using my right arm to move blankets when I'm in bed is murder. 😁 I can't wait to try the things in this video. I've used a ball rolling out my shoulder and sometimes it helps for awhile but nothing long term.
@@kctechie I hear ya. Same boat
@@annetter466 did your arm get better?
@@RedditLeafy420 it’s still the same ☹️
@@ErikPehrsson yeah i still feel that my arm is messed up when i do my shoulder workouts but it is what it is we gotta stick w it i havent even gotten to a doctor to check it and its been half a year
Can you please recommend exercises for suprapinatus shoulder tendinopathy? Thank you
Some of the exercises in the video should help. Also, really try to work the scapular stabilizers.
Thank you for the information. You hold the cure for what ails me.
I'm glad she mentions that this doesn't apply to everyone's situation. I did physical therapy, and my shoulder did get better, but I still didn't have full use of my shoulder. Got an MRI done to find out I had not one but 3 different tears. Even with these exercises, I would still get the opinion of an orthopedic Dr. and an MRI to be 100% sure. I thought I was recovering, but I wasn't. I ended up having the surgery done.
,thanks for sharing when exercises don't finish the job. Always get a professional opinion. Know your body's limits.
Thanks a ton! Haven't slept in days🙁 I'll give this a try
You’re welcome and I hope you get some sleep!
Me too, l did most of her exercises, lost pain same day and next day my arm was working
When I was maybe 10 years old I slipped on the ice and tried to break my fall by putting my hands out. I ended up dislocating my shoulder. As I grew, I had multiple shoulder injuries and frequent subluxations and now I am 56 and almost never reach above my head. I trained myself to sleep with my arms at my side and the last time I hurt my shoulder was maybe 4 years ago when I again slipped on the ice and tried to grab onto my car to avoid falling and pulled it out of the socket. It took months for the pain to go away. Now if I am going to fall, I just let myself fall. The hell with it. I am very strong, but limited in rage of motion.
None of that is a rotator cuff issue. Get checked out for a tear in your labrum. You likely have a significant anterior labrum tear. Either avoid that movement or get it fixed. However recovery is a very lengthy process. Good luck.
I’m loving all your great advice!!! I’m already seeing results!!!
That’s awesome!
I hurt my left rotator cuff about 20+ years ago playing volleyball. Didn't know about all the exercises. Ended getting massage therapy. OMG! That worked wonders!
I tore my rotator cuff 2 years ago and 3 weeks ago I ignored the pain; I pushed some heavy weight and it turned into an unbearable pain but this helped so much. Thank you!
I had relief for these 3 weeks and today I was confident enough to do a light weight chest workout and boy was that a mistake, back to square 1.
Oh no! I hope that it improves again! Check out these videos on exercises to avoid with the shoulder and one on alternatives:
ruclips.net/video/8Nyv5PGj8m0/видео.html
ruclips.net/video/wGmpbBZxP8M/видео.html
Oh no! Has it gotten better? I typically have my patients avoid chest flys and do chest press on the floor.
@@drkristieennis it has gotten better and yes that makes sense, hitting chest was my favorite thing to do and being out of it for so long sucks. Thank you by the way!
Retroactivity J hope you can do these without pain! You are welcome:)
@@drkristieennis for how long ? Lifelong ? Im a bodybuilder so will i never be able to lift weight?
1. Ice 20min 4 x day
2. Swing arm/shoulder like pendulum: bend over near counter/railing/chair -dangle arm & swing in circles or back & forth
3. Pillows at night as prop
4. Gua sha/ scrape front, back and top of shoulder
5. Maintain range of motions using foam roller on dining table/counter to very slowly work/maintain range of motion (forward/back & at slight angle); stop rolling just before reaching point of pain
6. Use ballet bar or level staircase railing. Hold with one hand and place other hand on top, pressing down while doing squat-like position. Hold 2 sec and repeat 10x.
7. Isometric contraction: tuck elbow into side, place opposite hand on outside of arm just above wrist. Push elbow arm out while pulling holding hand in. Hold 5 sec. Repeat 10x
8. Minimize hunching or keeping shoulders rolled forward. Press/squeeze ‘rear’ shoulder blades together to take pressure off rotator cuff & prevent other injury.
Not all heroes wear capes
Thanks Kristie, I tried some of your suggested moves and it eased my pain. Thanks you for your insight!
You’re welcome! I’m glad your pain is doing better:)
Thanks for those exercises. I did my damage 10 years ago but the isometric exercise really helped
You’re welcome!
Thank you so much! I was placing the pillow under my entire shoulder and found it to be still painful. Placing it under my arm definitely feels far less painful.
You’re welcome! I’m glad the pillow trick helps:)
Has it healed yet?
I did that too and I slept better of course I have insomnia, but it is feeling better now.
@@andrewbrumagen3479 is that not common sense, she is a quack!
@@andrewray9200 I've been to p.t. plenty times and I don't remember saying that to me. Don't be a dick okay? She's a nice person.
Great exercises!!! Thank you! Immediately felt a pop on the pendulum and the roll!😆
You’re welcome! Hope you feel better!
This video was so timely for me. I shall be implementing this into my daily routine. Thank you for doing these videos and yes I subscribed 💗 💕.
You are welcome and thank you for subscribing!
Thank you so much. I was given a set of exercises which do cause pain. I totally prefer your methods, so I am certainly going to try yours first. God bless you and happy new years to you.
Happy New Year to you and I hope these help:)