From Injury to Strength: A Holistic Shoulder Recovery Guide

How to Heal Your Rotator Cuff—Body, Mind & Plate

By JC PT, Clarity Compass Coaching & Journey-Crafted Nutrition

Back in 2018 I managed to tear my rotator cuff, end up having surgery, time off work and rehab back to full strength

Why This Matters:

• 65% of shoulder injuries recur due to poor rehab (NCBI).

• Recovery requires three pillars: physical rehab, mindset shifts, and nutrition.

  
  

Phase 1: Rebuilding Your Shoulder

1. Immediate Post-Injury Steps

• RICE Method (Rest, Ice, Compression, Elevation) for acute pain.

• Avoid: Overhead movements, heavy lifting.

  
  

2. Top 3 Rehab Exercises

1. Banded External Rotations

   • How: Anchor band at waist height, rotate arm outward slowly.

   • Why: Strengthens infraspinatus/teres minor.

2. Scapular Wall Slides

   • How: Back against wall, slide arms up/down without arching.

   • Why: Restores scapular stability.

3. Sleeper Stretch

   • How: Lie on side, gently stretch rear shoulder.

   • Why: Improves internal rotation mobility.

💡 Pro Tip: Start with 3x10 reps, 4x/week. Whakapakari tinana!

Phase 2: The Mindset Shift

3 Mental Hacks for Recovery

1. Reframe ‘Rest’

   • "Rest isn’t laziness—it’s strategic rebuilding."

2. Track Micro-Wins

   • Example: "Today I did 5 more reps than last week."

3. Visualize Your Comeback

   • Exercise: Close your eyes, imagine lifting pain-free.

🧠 "Injury forced me to train my mind first. Now I teach clients to do the same."

Phase 3: Nutrition for Healing

Eat to Repair

• Anti-Inflammatory Foods: Turmeric, ginger, salmon.

• Collagen Boosters: Bone broth, citrus fruits.

• Hydration: 2L water/day (add lemon for vitamin C).

🍎 Recipe Idea: "Golden Milk Latte: Turmeric + almond milk = natural pain relief."

Conclusion: Your Action Plan

1. Start with 3 rehab exercises (Phase 1).

2. Journal your mindset wins (Phase 2).

3. Fuel recovery with anti-inflammatory meals (Phase 3).

"Kia kaha, e hoa—your comeback starts today."