A rotator cuff tear doesn’t mean you’re broken— physio in Panania can help you rebuild strength, reduce pain, and get back to doing what you love, often without needing surgery.
Quick summary – here’s what you’ll learn:
What Is a Rotator Cuff Tear?
Your shoulder is one of the most mobile joints in your body. That’s great for swimming, lifting, reaching, and scratching your back—but it also means there’s a lot going on in a small space. The rotator cuff is a group of four muscles and tendons that help keep the head of your arm bone snug in the shoulder socket. They also help control movement when you reach, lift, or rotate your arm.
A rotator cuff tear happens when one or more of these tendons is damaged. This can be due to overuse (like repeated overhead lifting), a fall, or even just normal age-related wear and tear. Some people feel a sudden sharp pain, while others notice a dull ache, weakness, or stiffness that builds up over time.
Are All Tears Bad? Not Really
Here’s something that surprises a lot of people: many adults have small rotator cuff tears and don’t even know it. You can have a tear without having pain. It’s a bit like getting grey hairs—it’s part of aging for some of us.
The size of the tear on a scan doesn’t always match how much pain you feel. In fact, pain usually comes from how your shoulder functions, not just what it looks like on imaging. So rather than rushing into surgery, a physio will first help you figure out what movements are difficult, what muscles aren’t pulling their load, and how we can gradually build up your strength again.
Why Does a Torn Rotator Cuff Hurt?
Most of the time, the pain isn’t from the tear itself—it’s from the surrounding muscles, tendons, and joints struggling to keep up. You might have weakness, stiffness, or poor movement patterns that put extra strain on the injured area.
Sometimes the pain comes on suddenly, like when you lift something too heavy or fall on your shoulder. Other times, it sneaks up after months or years of repetitive movements, like painting, gardening, or sleeping on your side.
Physiotherapy works because it helps reduce this overload and teaches your shoulder to move more efficiently again. It can be different for every person which is why getting a tailored assessment by a physiotherapist can help fast-track your rehab by ensuring you’re doing the right things for your shoulder.
How Can Physio Help?
1. First, We Assess
At iMove Physio Rozelle or Panania, your journey begins with a full shoulder assessment. We’ll chat about your symptoms, how long you’ve had them, and how they’re affecting your daily life. Then we’ll check your range of motion, strength, and how your shoulder moves when you reach or lift.
These tests help us pinpoint why your shoulder hurts—not just what the scan says.
2. Then, We Build a Plan
Once we know what’s going on, we’ll start with simple exercises that suit your body. These might look like small, gentle movements at first—but they’re the foundation for bigger gains later on.
The goal is to:
- Switch on the smaller stabilising muscles around the shoulder
- Improve your shoulder’s movement and control
- Slowly rebuild strength without flaring up your pain
- Work towards real-life movements that are important to you, like reaching up to a cupboard or carrying groceries
Progress happens in stages. First, we reduce pain and improve control. Then we challenge the shoulder with resistance bands, light weights, and functional tasks.
3. Hands-On Help When Needed
Your physio might also use manual therapy to ease stiffness, massage to reduce tension, or taping to support your shoulder while you’re rebuilding strength. These aren’t the main solution—but they help you move better and stay motivated with your rehab plan.
4. Habits Make a Huge Difference
We’ll also look at what you do throughout the day. Are you hunching over a laptop for hours? Carrying heavy bags on one side? Sleeping on your sore shoulder?
By making small changes to your posture, work setup, or daily routines, we can take the pressure off your shoulder and help it recover faster.
What the Research Says
Don’t just take our word for it—research backs this up.
So yes—physio works. And for many people, it’s the best first step.
Do I Need Surgery?
Not usually. Most rotator cuff tears, especially the smaller ones, respond well to exercise and rehab. Surgery is typically only considered if:
- The tear is very large and significantly limiting your function
- You’ve done 12+ weeks of good physio and still have major issues
- You’re a heavy manual worker or athlete who needs full shoulder strength for work or sport
Even then, physiotherapy is essential before and after surgery to get the best results.
A Real-Life Example
Let’s talk about Sarah, a 45-year-old from Rozelle who came in with shoulder pain after lifting a heavy suitcase. She couldn’t reach her arm overhead or sleep on her side. An ultrasound showed a small partial tear in her supraspinatus tendon (part of the rotator cuff).
Instead of rushing into surgery, Sarah started physio. We worked on shoulder control, posture, and strength. Within 6 weeks, her pain was down by 80%. By 12 weeks, she was back to tennis and had full motion. No injections, no surgery—just smart rehab.
Mistakes to Avoid
We know shoulder pain can be frustrating. But here are a few common traps to avoid:
Try This At Home
Here’s a safe starting exercise called the pendulum swing:
- Lean forward slightly with your sore arm hanging down.
- Gently swing your arm in small circles, clockwise then counter-clockwise.
- Do 20 slow circles each direction, once or twice a day.
This helps keep your shoulder moving without pain and reduces stiffness.
Final Thoughts
Rotator cuff tears are common—and treatable. With the right guidance, you can improve strength, reduce pain, and get back to the things you enjoy.
Remember:
What to do next?
If your shoulder has been giving you trouble, don’t wait. Book in with one of our physios at iMove Rozelle or Panania for a detailed shoulder assessment. We’ll help you understand what’s going on, build a rehab plan that suits you, and guide you every step of the way.
