Rest the shoulder and avoid overhead lifting, heavy pushing, and painful movements
Apply ice for 15–20 minutes at a time, several times a day
Use heat only after the initial inflammation settles
Sleep on the unaffected side or with the arm supported by pillows
Perform gentle range-of-motion exercises as tolerated
Do physical therapy or guided shoulder rehabilitation exercises
Strengthen the rotator cuff and shoulder blade muscles gradually
Maintain good posture to reduce shoulder strain
Use anti-inflammatory foods such as fatty fish, leafy greens, berries, and turmeric
Get enough protein to support tissue repair
Stay hydrated
Maintain a healthy body weight to reduce joint stress
Avoid smoking and nicotine
Limit alcohol intake
Consider supplements only with medical guidance, such as omega-3s, vitamin D, or collagen
Use pain-free stretching and stop any movement that increases pain
Seek medical evaluation if there is severe pain, marked weakness, loss of function, or no improvement