Patient Information Handout: Rotator Cuff Tendonitis
Diagnosis: Rotator Cuff Tendonitis
Rotator cuff tendonitis is inflammation of the tendons in the shoulder, usually caused by repetitive overhead movements, overuse, or strain. This condition can lead to shoulder pain, weakness, and difficulty moving the arm, especially when reaching overhead or behind your back.

Specific Work Modifications
If you work in a job that involves heavy lifting, repetitive arm movements, or prolonged overhead tasks, consider these modifications:

✅ Recommended Adjustments:

Use a step stool to avoid overreaching.
Take frequent breaks to rest your shoulder.
Keep workstations at a height that minimizes overhead reaching.
Use assistive devices or tools to reduce strain.

🚫 Avoid:

Heavy lifting, especially above shoulder level.
Repetitive overhead tasks or forceful pushing/pulling.
Sleeping on the affected shoulder during rest breaks.
Specific Activity Modifications
If you participate in sports or hobbies like tennis, swimming, or weightlifting, adjust activities to prevent worsening symptoms.

✅ Recommended Adjustments:

Modify workouts to reduce strain (e.g., lower resistance, avoid overhead lifts).
Focus on proper warm-up and stretching before activities.
Use ice after activities to reduce inflammation.

🚫 Avoid:

Throwing, overhead sports, or sudden arm movements.
Sleeping with the arm positioned above your head.
Heavy pushing, pulling, or lifting until symptoms improve.
Recommended Supplements
To support tendon healing and reduce inflammation, consider:

1. Omega-3 Fatty Acids (Fish Oil): 1,000–2,000 mg daily to reduce inflammation.
2. Vitamin C: 500 mg daily to support collagen production.
3. Turmeric (Curcumin): 500 mg twice daily for anti-inflammatory benefits.
4. Collagen Peptides: 10 g daily for tendon repair.
5. Recommended Nutrition and Hydration
6. Anti-Inflammatory Diet: Eat foods rich in omega-3s (salmon, flaxseeds), antioxidants (berries, spinach), and lean protein (chicken, beans) to support tissue healing.
7. Hydration: Drink at least 2–3 liters of water daily to maintain tissue health and reduce muscle tightness.

Home Exercise Prescription
Perform the following 3–5 times per week to improve shoulder function and reduce pain:

1. Pendulum Stretch (Daily, 30 sec x 3 reps)
   Lean forward, let your arm hang, and gently swing in small circles.
2. Cross-Body Stretch (Hold 30 sec x 3 reps)
   Use your opposite arm to pull the affected arm across your body.
3. External Rotation with Resistance Band (3 sets of 10 reps)
   Keep elbow at 90 degrees, rotate forearm outward against a resistance band.
4. Scapular Squeeze (3 sets of 10 reps)
   Squeeze shoulder blades together for 5 seconds, then relax.
   🚫 Avoid painful movements or pushing through sharp pain.

Helpful Books
📖 “Shoulder Pain? The Solution & Prevention” – Dr. John Kirsch
📖 “The 7 Minute Rotator Cuff Solution” – Jerry Robinson & Joseph Horrigan

Contact our clinic or return and ask for Dr. Jason if you have any questions.