If you’ve suffered a rotator cuff injury, you’re undoubtedly hoping to avoid surgery. Fortunately, if you don’t have a complete tear, there’s a good chance you’ll be able to rehab with nonsurgical options, including steroid injections and physical therapy.

Each year, about 2 million Americans suffer some sort of rotator cuff problem. Surgery is the only option to completely repair the damage. However, it’s estimated that 80 percent of people with partial tears can regain function and reduce pain without needing surgery.

How Do Rotator Cuff Injuries Occur? You can think of the rotator cuff as an array of muscles and tendons, whose job is to keep the head of your upper arm bone firmly seated within the shallow shoulder socket. They also help lift your arms away from your body. In cases where there is a complete tear, it is almost impossible to move the arm.

Rotator cuff injuries are generally the result of one of two things. The first is through abrupt overextension caused by a traumatic injury. This could happen, for example, during a fall that might also cause a broken collarbone or dislocated shoulder.

The second is a more gradual condition, caused by a combination of aging and general wear. These are particularly common with people who have jobs that require repetitive shoulder motions. These include:

One of the first objectives in physical therapy is improving your posture, which can be a significant contributor to these injuries.

Rotator Cuff Exercises Rehab exercise plans vary from person to person, depending on risk factors and the severity of the injury. In some cases, you may start with isometric exercises that strengthen the damaged area without movement. A next step would be isotonic exercises, using resistance bands.

A physical therapist can help develop an exercise plan that’s best for you, but among the exercises that might be recommended:

You will generally want to start off slow and easy, avoiding anything that causes significant pain. You’ll also want to be wary of non-exercise activities that can cause further damage. One example of this is sitting in the front seat of a car. Avoid reaching behind you to grab something from the back seat. Also avoid overhead lifting and activities (painting a room, for example) that require repetitive motions with your shoulder.

It’s also good to keep in mind that recovering from a rotator cuff tear is not quick. Mild tears might take only a month of rehab. But more serious injuries can take six months to a year.

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