4 Things To Do TODAY to Get Back To Your Life Without Shoulder Pain

Rotator cuff injuries are common in people who have to repeatedly perform overhead activities as part of their daily routine.  This type of injury is common with painters, construction workers, and those who play recreational golf and tennis to name a few. It is something we see often at our clinic – and one of the biggest questions we get is “What can I do TODAY to help begin to repair my shoulder injury?”

There are 4 main things you can consider if you are going to Do-It-Yourself (DIY) for recovering from Shoulder Pain.

1. Use ICE not HEAT

Most people love the feeling of heat on their body and tend to shy away from the cold ice, which is a huge mistake! With shoulder pain typically comes inflamed nerves. Ice calms and reduces the inflammation, while heat will aggravate it. You should ice for 15-20 minutes every hour up to 8 times a day.

2. Remain Active – but Avoid New Activities

Avoid resting your shoulder too much, as inactivity will make the shoulder worse- and the weaker your muscles get, the harder it can be to recover. You should not go out and try new training and exercises that are dramatically different from your normal routine. This can cause unnecessary pain as those unused muscles in your shoulder work in overtime. Keep activities at or below a pain level of 3-4 on a scale of 10.

3. Review your Sleeping Arrangement

If you notice you are extra sore when you wake up, your bed may be hurting your healing process! If you are use to sleeping with two pillows, or an extra thick pillow, you want to reconsider using one medium size, softer pillow. This may seem unusual but this will create less tension in your neck and shoulders as they are not being stretched as far.

4. Seek Help and Advice from a Specialist

Although there is a lot of good information on Google, it can be misleading, untrue, or not pertain to you at all! Each shoulder injury is unique and studies show that healing is best done with hands on care and a specialized exercise program from an expert Physical Therapist. Doing these two things jointly allows the muscles to progress and get stronger. (PS – You do NOT need get a prescription from your GP! Which means you can visit without having to go to the doctors!)


Notice how we did not put Surgery as an option for your Shoulder Injury or Rotator Cuff tear? That’s because many people do not realize that there is a good chance they can rehabilitate without needing to do an invasive, expensive, risky surgery! The first 3 tips are great to get started, but will not completely heal your injury. These will, however, help you jump start your recovery with an expert. Even with severe injuries, a physical therapist is the specialist who can help return normal range of motion, strength, and return to function, NATURALLY.

Do you need more tips and information for your sore shoulder?  Click HERE to obtain our FREE “12 Best Kept Secrets for Healing Your Shoulder and Rotator Cuff Naturally… WITHOUT Medications, Injections, or Surgery” report.

About the Author

Eric Koehler

Eric Koehler - PT, DPT, OCS, FAAOMPT, Certified Dry Needling

Dr. Eric Koehler has been working as a Physical Therapist for over 25 years in the Oshkosh, Wisconsin and Fox Valley area. He has a Doctor of Physical Therapy degree and has completed his Fellowship in Orthopedic Manual Therapy in 2017. This level of clinic training is only attained by 1% of all Physical Therapists. Eric's mission is to provide non-surgical, non-drug approaches to help individuals overcome pain and weakness to help them get back to enjoying their life.