Calcific Tendinitis (Shoulder)

Explanation of Diagnosis

Calcific tendinitis of the shoulder means there are calcium deposits in or around a shoulder tendon, most often the rotator cuff. These deposits can irritate the tendon and nearby tissues, leading to inflammation and pain, especially with lifting the arm or reaching overhead. Symptoms often come on gradually, but they can also flare up suddenly. Common signs include pain at the front or side of the shoulder, stiffness, and limited motion due to discomfort.

Specific Work Modifications

• Avoid repeated overhead reaching; use a lower work height or step stool to keep tasks at chest level.
• Limit lifting, pushing, or carrying with the affected arm; keep loads close to your body.
• Take short micro-breaks every 30 to 60 minutes to reset posture and gently move the shoulder.
• Use a supportive chair back and keep your elbow supported when working at a desk when possible.
• Temporarily reduce activities that require reaching behind your back (for example, some garment adjustments or retrieving items).
• If you use a computer, adjust the keyboard and mouse so your shoulder stays relaxed (not raised or reaching forward).

Specific Activity Modifications

• Reduce throwing, swimming strokes, racquet sports, and repetitive overhead drills until pain settles.
• Avoid heavy lifting or “max effort” exercises, especially those involving pressing or pulling above shoulder height.
• Modify workouts by using neutral-grip movements and keeping the affected arm below shoulder level when possible.
• For daily reaching, use both hands together and avoid sudden jerky movements that spike pain.
• Skip or regress stretches that cause sharp pain at the shoulder; use gentle motion instead.
• If sleep is difficult, avoid lying directly on the affected side and consider pillow support to reduce irritation.

Recommended Supplements

• Omega-3 fish oil, typically 1000 to 2000 mg per day of combined EPA/DHA, may help support a lower-inflammatory environment.
• Vitamin D3, typically 1000 to 2000 IU per day, may be helpful if your levels are low; ask about testing if you’re unsure.
• Curcumin (turmeric extract), typically 500 to 1000 mg per day, may help with inflammatory pain for some people.

Recommended Nutrition and Hydration

Diet Recommendations

• Aim for a balanced diet with adequate protein (from lean meats, fish, eggs, beans, yogurt, or tofu) to support tissue repair.
• Choose colorful fruits and vegetables daily to supply antioxidants and micronutrients.
• Use healthy fats (olive oil, nuts, avocado, fatty fish) and limit added sugars and highly processed foods, which can worsen inflammation for some people.
• Stay mindful of calcium and vitamin D intake through food (dairy or fortified alternatives, leafy greens, and fatty fish) to support musculoskeletal health.

Hydration Tips

• Drink water regularly throughout the day; a steady intake often helps you feel more comfortable during rehabilitation.
• If you sweat a lot during activity, include fluids with electrolytes or add foods with natural sodium/potassium to replace what you lose.

Home Exercise Prescription

Do these exercises 1 to 2 times per day, staying within a mild discomfort range.

1. Pendulum swings: Lean forward with your non-painful arm supported on a table or chair; gently swing the affected arm forward/back and side/side for 30 to 60 seconds each direction.
2. Scapular retractions: Sit or stand tall, pull your shoulder blades gently back and down without shrugging; hold 5 seconds, repeat 10 to 15 times.
3. Table slides (assisted forward reach): Place your forearm on a table and slide your hand forward as far as is comfortable; hold 5 to 10 seconds, repeat 10 times.
4. Assisted external rotation (supported): Elbow tucked at your side with a towel under the elbow for comfort; gently rotate your forearm outward a small amount, hold 5 seconds, repeat 8 to 12 times.
5. Wall crawl (pain-limited): Stand facing a wall and walk your fingers upward slowly only to the point of tolerable discomfort; hold 5 seconds, repeat 8 to 10 times.

Stop if you feel sharp increases in pain, marked worsening stiffness, or new weakness.

Helpful Books

• "Explain Pain" written by David J. Butler, Lorimer Moseley
• "Becoming a Supple Leopard" written by Kelly Starrett
• "Move Your DNA" written by Katy Bowman
• "The Sports Medicine Patient Advisor" written by Steven Petty, MD