Rest the shoulder and avoid painful overhead lifting, pushing, and pulling
Use ice packs for 15–20 minutes at a time, several times daily
Apply heat before gentle movement if stiffness is present
Perform gentle range-of-motion exercises as tolerated
Do pendulum swings to reduce stiffness
Try wall walks or finger climbs for light mobility work
Strengthen the rotator cuff with low-resistance exercises when pain allows
Strengthen the shoulder blade muscles with scapular retraction exercises
Maintain good posture to reduce shoulder strain
Sleep on the opposite side or on your back with arm support
Use anti-inflammatory foods such as fatty fish, leafy greens, berries, and nuts
Stay hydrated and maintain a healthy body weight
Ensure adequate protein intake to support tissue repair
Get enough vitamin C, vitamin D, zinc, and omega-3 fats through diet or supplements if appropriate
Avoid smoking and limit alcohol
Modify daily activities to prevent re-injury
Consider physical therapy for a guided recovery plan
Seek medical evaluation if pain is severe, weakness is significant, or function is worsening
Get urgent care if there is sudden loss of arm strength, deformity, or inability to lift the arm