Shoulder Labral Tear

Explanation of Diagnosis

A shoulder labral tear means the labrum, a ring of cartilage that helps stabilize the shoulder socket, has been stretched, frayed, or torn. This often happens from repetitive overhead use, forceful traction, a fall, or a throwing/catching injury that can stress the labrum. Common symptoms include pain with certain arm positions, a catching or clicking feeling, a sense of looseness or instability, and reduced comfort with reaching overhead or behind the back. Symptoms can vary depending on the tear type and how much the shoulder’s stability is affected.

Specific Work Modifications

• Avoid frequent or sustained overhead reaching; keep work at about chest to shoulder height when possible.
• Limit heavy lifting, especially with the arm away from your body or in a stretched overhead position.
• Reduce repetitive pushing, pulling, or carrying that causes shoulder pain; use team lifts or lighter loads.
• When using a keyboard or mouse, keep your elbow supported and your shoulder blades relaxed (avoid shrugging).
• Take short micro-breaks every 30 to 60 minutes to change position and reduce strain.
• If you do overhead tasks, use a step stool to bring the work down to you rather than reaching.

Specific Activity Modifications

• Pause or significantly reduce throwing, overhead serving, and hard catches until symptoms are calm.
• Avoid activities that trigger catching, sharp pain, or a “slipping” feeling, including deep wide-grip push-ups and dips.
• Modify gym work by stopping painful ranges of motion for presses, flies, and pull-ups; use only pain-free movement.
• Limit swimming strokes that strongly stress the shoulder (especially frequent overhead or wide-arm motions) and scale down volume.
• For hiking, climbing, and water sports, keep the shoulder stable by reducing load and avoiding sudden arm positions.
• Use a “no worse than mild soreness during and after” rule; stop if symptoms spike sharply or persist.

Recommended Supplements

• Omega-3 fish oil 1,000 to 2,000 mg per day (combined EPA/DHA) may help support normal recovery from inflammation.
• Vitamin D3 1,000 to 2,000 IU per day may support musculoskeletal health, especially if your level is low; consider testing.
• Collagen peptides 10 g per day may help support connective tissue metabolism alongside your rehabilitation.
• Curcumin 500 to 1,000 mg per day may help some people with inflammatory-type pain; check with your clinician if you use blood thinners.

Recommended Nutrition and Hydration

Diet Recommendations

• Aim for adequate protein each day (for example, lean meats, fish, eggs, beans, yogurt) to support tissue repair.
• Choose a colorful mix of fruits and vegetables for antioxidant support and general healing.
• Include healthy fats from olive oil, nuts, seeds, and fatty fish to support recovery.
• Limit added sugars and highly processed foods, which may worsen the inflammatory environment.
• If you are trying to reduce pain and stiffness, keep total calorie intake steady rather than rapidly dieting.

Hydration Tips

• Drink enough fluids so your urine is pale yellow, especially when you are exercising or using heat therapy.
• If you sweat a lot, include electrolytes (for example, an oral electrolyte drink) to support normal function.

Home Exercise Prescription

Perform these exercises about 4 to 6 days per week, staying in a pain-free or “mild discomfort only” range.

1. Pendulum swings: Lean forward with your uninvolved arm supported, let the sore arm relax, and make small circles; 30 to 60 seconds each direction.
2. Scapular retractions: Sit or stand tall, gently pull shoulder blades straight back and down without shrugging; hold 5 seconds, repeat 10 to 15 times.
3. Table or wall slides: Face a wall, slide your forearm upward within a comfortable range, then return slowly; 2 sets of 8 to 12 reps.
4. Isometric external rotation: Keep your elbow by your side, press the back of your hand gently into a wall or towel without moving the arm; hold 10 seconds, repeat 8 to 10 times.
5. Doorway stretch (pec stretch): Forearms on the doorframe at about shoulder height, step through until you feel a gentle stretch in the front of the chest; hold 20 to 30 seconds, repeat 2 to 3 times.
6. Thoracic extension over a towel: Place a rolled towel along your upper back, support your head, and gently extend over it without forcing the shoulder; 6 to 10 slow reps.

Helpful Books

• "Explain Pain" written by David Butler and Lorimer Moseley
• "Strength Training Anatomy" written by Frédéric Delavier