Recovering from injuries can be challenging, especially when rotator cuff tears often cause symptoms such as pain, weakness, and limited shoulder movement that can interfere with daily activities. What you eat can play a major role in how quickly and effectively your body heals, as nutrition directly affects inflammation levels, tissue repair, and overall energy — all of which are crucial to recovery. By understanding which foods to eat and which to avoid, you can support your body in healing faster and more completely.
The Best Foods to Eat for Rotator Cuff Recovery
1. Fatty Fish
Fatty fish such as salmon, tuna, and mackerel are rich in omega-3 fatty acids, which help reduce inflammation and support joint health. Inflammation is a normal part of healing, but chronic inflammation can slow recovery. Eating omega-3-rich fish two to three times per week can help minimize swelling, stiffness, and pain.
2. Berries
Berries like blueberries, strawberries, and raspberries are packed with antioxidants that protect cells and reduce inflammation. Blueberries, in particular, contain anthocyanins — compounds known to improve joint mobility and ease discomfort. Enjoy berries with breakfast, blended into smoothies, or as a mid-day snack.
3. Dark Leafy Greens
Vegetables such as spinach, kale, and collard greens are loaded with vitamins A, C, and K, along with minerals like calcium and magnesium. Vitamin C supports collagen production, a key component of tendons and ligaments — including the rotator cuff. Including greens in your daily diet helps strengthen connective tissues and promote repair.
4. Lean Proteins
Protein is essential for rebuilding muscle and repairing damaged tissues. Choose lean sources such as chicken, turkey, tofu, or lean cuts of beef. These options provide the necessary amino acids for healing without the extra saturated fat that can promote inflammation.
5. Whole Grains
Whole grains like brown rice, quinoa, and whole wheat bread are rich in fiber and B vitamins. They help keep your energy steady, aid digestion, and support your nervous system — all important during recovery. Complex carbohydrates also provide the energy needed for physiotherapy and rehabilitation exercises.
6. Hydrating Fluids
Staying hydrated is key to supporting blood flow and nutrient delivery to injured tissues, so dehydration can make rotator cuff tears worse. Water, herbal teas, and low-sugar fruit juices help keep your body hydrated and reduce stiffness in the shoulder joint.
Foods to Avoid During Rotator Cuff Recovery
While certain foods can help your body heal, others can slow recovery or increase inflammation. Avoiding these can make a big difference in how quickly your shoulder feels better.
1. Processed Foods
Chips, crackers, snack bars, and other processed foods are often high in preservatives, trans fats, and sodium. These ingredients can increase inflammation and interfere with your body’s natural healing process. Choose whole, unprocessed foods whenever possible.
2. Dairy Products
Dairy products like milk, cheese, and butter can contribute to inflammation for some people and may worsen joint pain. They also contain casein, a protein that may increase mucus production. Try non-dairy alternatives such as almond milk, oat milk, or coconut milk for a lighter, anti-inflammatory option.
3. Caffeine and Alcohol
Both caffeine and alcohol can dehydrate the body, reducing blood flow and oxygen delivery to the injured area. This can slow recovery and increase fatigue. Aim to replace these with water or herbal teas to support hydration and tissue repair.
4. Fried and Processed Meats
Foods such as bacon, hot dogs, and fried meats contain high levels of saturated fats and sodium that promote inflammation. Instead, choose grilled or baked lean meats like chicken, turkey, or fish to give your body the protein it needs to rebuild tissue.
5. Added Sugars
Sugar is one of the most harmful ingredients for inflammation. High-sugar foods — such as sodas, pastries, candy, and desserts — can weaken your immune system and disrupt collagen formation. Opt for natural sugars from fruits and vegetables to satisfy your sweet tooth without compromising your recovery.
Supporting Your Recovery with a Holistic Approach
Nutrition is just one part of the healing process. Pairing a healthy diet with proper physiotherapy, chiropractic care, and adequate rest can significantly improve your recovery outcomes. A naturopathic doctor can help you design a nutrition plan tailored to your specific needs, ensuring your body receives the right nutrients for tissue repair and inflammation control.
At CARESPACE Health+Wellness, our team of practitioners — including physiotherapists, chiropractors, and naturopathic doctors — work together to create personalized recovery strategies that support your overall healing and long-term shoulder health.
The Bottom Line
When recovering from a rotator cuff tear, focus on anti-inflammatory, nutrient-dense foods that promote healing and avoid foods that trigger inflammation or dehydration.
By eating the right foods — like fatty fish, leafy greens, berries, and lean proteins — and cutting back on processed, sugary, and fried items, you can help your shoulder heal faster and stronger.
If you’re unsure where to start, consider booking a free, no-charge online appointment with a naturopathic doctor at CARESPACE Health+Wellness to create a personalized nutrition plan that supports your recovery journey.
For deeper understanding and expert recommendations, visit our Rotator Cuff Tear Resource Centre.
