Natural Remedies for Labral Tear Recovery: Shoulder and Hip Solutions

on Nov 01, 2023| Modified on Nov 01, 2023
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A labral tear, whether in the shoulder or hip, can be a debilitating injury that impacts your daily life. Surgery is often recommended for severe tears, but natural remedies can often complement or potentially delay surgical intervention.

Understanding Labral Tears: What You Need to Know

The labrum is a type of cartilage found in the shoulder and hip joints. It acts as a cushion and provides stability by deepening the socket and making a snug fit for the head of the bone. In the shoulder, this cartilage is called the glenoid labrum, while in the hip, it's referred to as the acetabular labrum.

How Does a Labral Tear Happen?

A labral tear can result from various causes:

  • Traumatic Injury: Direct trauma, like a fall or a direct blow, can lead to a labral tear. In sports, this might happen during a tackle or when landing awkwardly.
  • Repetitive Strain: Overhead activities, such as throwing or lifting, can place repeated stress on the labrum, leading to wear and tear over time. Similarly, in the hips, activities like running, pivoting, or repetitive movements can strain the labrum.
  • Degenerative Changes: As we age, our cartilage naturally begins to wear down. This degeneration can increase the risk of a labral tear, especially when combined with other factors.
  • Structural Abnormalities: Some people might have hip or shoulder structures that make them more prone to labral tears. For example, conditions like hip dysplasia can predispose an individual to tears due to the abnormal shape of the hip socket.

Symptoms of a Labral Tear

Symptoms can vary depending on the severity and location of the tear:

  • Pain: Most commonly, individuals experience pain in the shoulder or hip area, especially during specific movements or activities.
  • Clicking or Catching: A sensation of the joint "catching" or a clicking sound might be present.
  • Reduced Range of Motion: The affected joint may not move as freely or as far as it once did.
  • Joint Instability: The joint might feel "loose" or unstable, making individuals feel like the joint could give out.


Labral tears can be tricky to diagnose as the symptoms often mimic other conditions. A combination of physical exams, patient history, and imaging tests, such as MRI or MR arthrography, are typically used to confirm a diagnosis.

Understanding the underlying cause and specifics of a labral tear is crucial, not just for treatment but also for prevention of further injury. If you suspect a labral tear, seeking medical advice promptly can lead to a better prognosis and more effective management.

Natural Remedies for Labral Tears

Here are some natural treatments to consider:

Physical Therapy

Physical therapy can reduce pain, improve function, and sometimes prevent the need for surgery. By strengthening the muscles around the tear, it can offload stress from the labrum.

Rest and Activity Modification

Overusing the injured joint can exacerbate the tear. Giving your body a break and modifying activities can hasten recovery.

Hot and Cold Therapy

eat improves circulation and reduces muscle spasms, while cold can reduce inflammation and numb the area.

Anti-inflammatory Diet

A diet rich in anti-inflammatory foods like turmeric, ginger, berries, and green tea can reduce inflammation can alleviate pain and potentially speed up the healing process.


Consuming supplements known for joint health and anti-inflammatory properties, such as Glucosamine, chondroitin, MSM, and omega-3 fatty acids can support joint health and reduce inflammation.

Massage and Acupuncture

Massage can alleviate muscle tension around the joint, while acupuncture may reduce pain by targeting specific points.

Pelvic Floor and Core Strengthening (For Hip Labral Rears)

Specific exercises that strengthen the core and pelvic floor muscles can provide better support to the hip joint and reduce strain on the labrum.

Shoulder Stability Exercises (For Shoulder Labral Tears)

Movements that focus on strengthening the rotator cuff and scapular muscles reduce the risk of further injury and relieve symptoms.

Final Thoughts

Natural remedies for labral tears in the shoulder and hip are abundant and can offer relief for many individuals. Always consult with a healthcare professional before starting any new treatment to ensure it's right for your specific condition. While these remedies may help, they are not guaranteed to replace the need for medical intervention, especially in severe cases.

Shoulder Labral Tear Remedies

Posted by Loyd (Lakeland, United States) on 10/31/2023

How to heal small/subtle labral tear and paralabral cyst?


I got the written report of an MRI of my right shoulder, and it shows a subtle labral tear and an internal cyst (paralabral cyst, also called a ganglion cyst) and I'm wondering what treatments, supplements or therapies you would recommend to try and heal this without surgery?

There is also mild chronic tendinosis and small joint effusion.

I'll write out the the radiologist impression:

1. Mild chronic tendinosis. No rotator cuff tear.

2. Focal fluid collection suggestive of paralabral cyst with subtle tear inferior anterior glenoid labrum.

3. Small joint efffusion.

If you know anything that could help or worth trying, please do let me know. Thank you!

Additional info: I'm unsure what caused the injury. I started noticing pain and it kept increasing, along with restricted movement in my shoulder. This started somewhere around 6 months ago.

Since then, the pain has lessened and I have significantly more movement, but still limited. For example, I can't reach across my body in a full stretch without a lot of pain.