Experiencing rotator cuff pain is a common issue that can disrupt everyday activities, from reaching for items on a high shelf to enjoying a restful night’s sleep. By understanding the nature of this pain and recognizing early warning signs, you can take proactive steps to prevent further injury. Such conditions become more prevalent with age, especially for individuals engaged in repetitive overhead tasks or those who have suffered shoulder trauma.

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What Does Rotator Cuff Pain Feel Like?

Typically, rotator cuff pain manifests as a deep, dull ache in the shoulder, sometimes extending down the upper arm. Many sufferers report that the discomfort intensifies at night, particularly when lying on the affected side. Activities such as lifting your arm above your head, brushing your hair, or reaching behind your back can become challenging and painful.

Theresa Marko, PT, DPT, a physical therapist based in New York City and a representative for the American Physical Therapy Association, suggests, “Conservative treatments, including stretching and strengthening exercises, are often the initial approach for managing rotator cuff pain. Many individuals find relief through simple home routines, but it’s essential to pay attention to your body’s signals and consult a professional if symptoms persist.”

Some people also experience shoulder weakness, making it difficult to lift or rotate their arm normally. In more severe cases, a crackling or popping sensation, known as crepitus, may occur when moving the shoulder in certain ways.

These Injuries Are More Common with Age

As we age, the tendons in the rotator cuff naturally wear down, increasing the likelihood of tears and injuries. Each year, over two million Americans face rotator cuff issues, with the risk climbing after age 40. Factors such as repetitive overhead motions, poor posture, and previous shoulder injuries can contribute to the development of rotator cuff tears. However, not all tears lead to noticeable symptoms; some older adults may have a tear without experiencing any pain.

When to See a Doctor About Rotator Cuff Pain

It’s important to consult a healthcare professional if your shoulder pain persists, especially if it’s accompanied by weakness or limited movement. Immediate medical attention is needed if you experience sudden weakness in your arm after an injury, as this could indicate a significant tear. Early diagnosis and treatment can prevent further damage and improve recovery outcomes.​

Stretches to Ease Rotator Cuff Pain at Home

Gentle stretching can help relieve rotator cuff pain and improve mobility. Two effective stretches include:

• Cross-body stretch: Stand or sit and gently pull your affected arm across your chest, using your other hand to hold it in place. Hold for 15-30 seconds and repeat several times a day.

• Shoulder blade squeeze: Sit or stand with your arms at your sides. Squeeze your shoulder blades together as if trying to hold a pencil between them. Hold for 5 seconds and repeat 10-15 times.​

Brian Lee, MD, board-certified orthopedic surgeon and shoulder specialist at Cedars-Sinai Orthopaedics in Los Angeles, emphasizes, “Not all rotator cuff tears require surgery. Many can be managed with physical therapy and lifestyle modifications, but persistent pain or weakness should prompt a visit to a specialist”.​

By recognizing the symptoms and taking proactive steps, you can manage rotator cuff pain effectively and maintain shoulder health as you age.

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