Physiotherapy

It all started with a simple reach.

Linda was grabbing a heavy dish from the top kitchen shelf when she felt a sharp twinge in her shoulder. She brushed it off, thinking maybe she just tweaked something. But a few weeks later, the pain was still there, especially when she tried to shampoo her hair or put on a jacket.

That’s when she decided to get help. Turns out Linda had a rotator cuff tear, and she’s not alone. This is one of the most common shoulder injuries we see in the clinic.

And nearly everyone asks: “How long will it take to heal with physio?”

Let’s walk through it together; no jargon, no scare tactics; only real answers.

First Off—What Even Is the Rotator Cuff?

Your shoulder is a ball-and-socket joint, and the rotator cuff is a group of four small muscles and tendons that help keep the ball in place and make all those everyday movements, lifting, rotating, and reaching, actually work.

When one of those tendons gets inflamed or torn, it can turn something simple, like brushing your hair or pulling on a sweater, into a sharp, nagging ordeal. 

It’s not just athletes who hurt their rotator cuff. We’ve seen injuries from hairstylists, gardeners, truck drivers, even people who just sleep funny on their side.

Signs You Might Have a Rotator Cuff Tear

If you’re noticing these, your shoulder might be asking for help:

• Pain reaching overhead or behind your back
• Weakness when lifting your arm
• Trouble sleeping on your sore side
• A dull, deep ache that doesn’t go away

You might be dealing with a rotator cuff issue if this sounds familiar. The good news is that physio helps a lot.

What Does Physio Look Like for This?

At our clinic, rehab isn’t a one-size-fits-all checklist. But most plans follow four phases:

Phase 1: Reduce Pain and Protect the Shoulder

• Gentle movement to keep things loose
• Ice and rest, without full shutdown
• Learning what movements to avoid (sorry, no heavy lifting yet)

Phase 2: Improve Range of Motion

• Stretching to loosen tight spots
• Hands-on treatment to get your shoulder moving again

Passive exercises (we help move your arm for you)

Phase 3: Build Strength

• Focused exercises for the rotator cuff and shoulder blade muscles
• Light resistance bands, wall slides, and arm raises
• No gym memberships needed—just consistency

Phase 4: Get Back to Life

• Movement drills that match your job, sport, or hobbies
• Shoulder control and posture work to avoid reinjury
• Confidence-building (because trust in your shoulder matters too)

Does It Always Heal Without Surgery?

In most cases, no, but most people don’t need surgery, especially if they start physio early and stick with it.

If you’re still in pain after 4–6 months of solid rehab, your physio might recommend visiting an orthopedic specialist. But that’s usually a backup plan, not the first step.

Your Shoulder’s Healing Timeline Is Unique

Here’s the truth: no two shoulders heal the same.

• Age matters
• The size of the tear matters
• How long you waited to start treatment matters
• Your dedication to the plan? That matters most of all

Some people bounce back in 8 weeks. Others take closer to 6 months. Both are normal.

The key is to start early, stay consistent, and don’t give up because it gets boring (which it might, we won’t lie!).

Final Word From the Clinic

Rotator cuff injuries are frustrating, but they’re also treatable.

With a little grit, some expert guidance, and a good physio plan, most people get back to doing what they love, without surgery, without medication, and without fear of every overhead reach.

As for Linda, she is back to cooking big family meals. Today, she’s back to whipping up family dinners with both arms. She still skips the top shelf, but let’s be honest: most of us would.

If your shoulder is slowing you down, don’t wait it out. The sooner you start treatment, the sooner you’ll heal.