Can't Lift Your Arm Above Your Head? Don't Just Work Around It

It started small. A little twinge when you reached for something. Nothing worth worrying about.

But lately you've noticed you're doing a few things differently:

• You use your "good" arm to grab anything from a high shelf
• Putting on a jacket has turned into a slow, careful routine
• Doing your hair or putting on a shirt takes way more effort than it should
• You've stopped sleeping on that side because it wakes you up
• You ask someone else to put your carry-on in the overhead bin
• Reaching back for your seatbelt makes you wince every single time
• You've been "taking a break" from tennis, pickleball, or the gym for a few weeks now

And every time someone asks, you say the same thing: "It's fine, it'll go away on its own."

If you're nodding along, you're definitely not the only one. This is one of the most common things we hear at the clinic. And a lot of the time, it points to the same culprit: your rotator cuff.

The "Wait and See" Phase

Most people with shoulder pain go through the same steps. First, ignore it. Then try ice. Then try heat. Then take some Advil. Then search "why can't I lift my arm above my head" at midnight and scare yourself with what comes up.

Meanwhile, weeks go by. Your shoulder gets a little stiffer, a little weaker, and you get a little better at working around it.

The problem is that working around it doesn't fix it. Your body is great at finding shortcuts, but those shortcuts usually mean other muscles are picking up the slack. Over time, that can lead to more stiffness, less strength, and a longer road back.

So What's Actually Going On?

Your rotator cuff is a group of four small muscles that wrap around your shoulder. Their job is to keep your shoulder steady while you lift, reach, and rotate your arm. You don't think about them at all until something goes wrong.

A rotator cuff tear means one of the tendons attached to those muscles has been damaged. It can happen all at once, like from a fall or lifting something heavy. Or it can build up slowly over time from repetitive movements, posture, or just getting older.

Here's something that surprises a lot of people: about half of people over 80 have a rotator cuff tear, and many of them don't even know it. A tear isn't automatically a big scary diagnosis. What matters most is how your shoulder moves and what it's stopping you from doing.

Does This Sound Like You?

Common signs of a rotator cuff tear include:

• You can't lift your arm above your head, or it feels weak when you try
• Pain at night, especially lying on that shoulder
• Pain when reaching behind your back
• Your shoulder doesn't move as far as the other one
• It hurts most when your arm is around shoulder height, and eases up when you go higher or lower

Not every sore shoulder is a tear. Sometimes it's the tendon getting pinched instead (called impingement), and the two can feel really similar. That's why it's worth getting it properly checked instead of guessing.

The Good News: You Probably Don't Need Surgery

This is the part most people are relieved to hear. Physio is the first step for most rotator cuff tears, and surgery is usually only considered if physio doesn't help or for larger tears in very active people.

Rehab happens in stages so your shoulder gets stronger without being pushed too fast:

• First 6 weeks: gentle movement, ice for pain, and a break from heavy lifting and overhead reaching
• Weeks 6 to 12: moving your arm more on your own and starting easy shoulder blade exercises
• Weeks 12 to 16: building strength with resistance bands and light weights
• 16 weeks and beyond: getting back to your sport, job, and everything else you've been putting off

How Long Until I Can Reach the Top Shelf Again?

It depends on the tear, but generally:

• Partial tears: about 6 to 12 weeks
• Full tears: about 3 to 6 months or more
• Long-term tears: may need ongoing exercises to keep things strong

The biggest factor? Actually doing your home exercises. We know, we know. But it really does make the difference.

Can I Still Work Out?

Usually, yes. You'll likely need to skip overhead lifts for a bit and ease back in. Your physio can help you adjust your routine so you stay active while your shoulder heals.

Stop Working Around It

If you've been using your other arm for everything, skipping your favourite activities, or sleeping on one side for weeks, it's time to stop waiting for it to go away.

Our team works with everyone from weekend warriors to competitive athletes, and we'll build a plan around your shoulder and your goals so you can get back to doing things the normal way.

Learn more about our approach to rotator cuff tears and non-surgical rehab, or book an assessment at Vaughan Physiotherapy Clinic in Thornhill.

Call: 905-669-1221

‍Visit: 398 Steeles Ave W #201, Thornhill, ON

‍Book online: vaughanphysiotherapy.com