Managing Rotator Cuff Pain
When you feel pain during lateral raises, stop the exercise, assess your form, and make any adjustments. Then, reduce the weight you’re lifting and decrease the number of repetitions and sets.
When you’re done working out, follow the RICE protocol of rest, ice, compression, and elevation.
- Rest immediately and continue until pain stops.
- Ice the area for 10 to 20 minutes, three times a day.
- Compress or wrap the area with kinesiology tape or bandage for extra support.
- Elevate your arm so your shoulder is in a comfortable position. Use the arm of a couch or stack towels and blankets to rest your arm on while icing the area.
You can also take an over-the-counter anti-inflammatory medication such as ibuprofen to help reduce pain and swelling.
If you still have rotator cuff pain with lateral raise or the front lateral raise exercise, consider talking with an orthopedic sports medicine surgeon or a physical therapist to find out what is causing the pain.
More severe shoulder impingement may require physical therapy, prescription corticosteroids to reduce inflammation, and surgery may be an option if other therapies don’t relieve your symptoms.
According to the American Academy of Orthopaedic Surgeons, the goal of treatment is to reduce pain and restore function — which means, in addition to assessing and diagnosing the problem, the treatment team will also teach you exercises you can do on your own to overcome the discomfort and return to exercise pain-free.
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