The shoulder is one of the most complex joints in the body. It’s a ball and socket joint with an enormous range of motion, which also makes it one of the most vulnerable to injury.
Whether it’s a rotator cuff issue, impingement, bursitis, or just general “it doesn’t feel right” — here’s what I would do.
Step 1: Get A Diagnosis
I can’t stress this enough. Go and see a sports doctor or shoulder specialist. Get imaging done if needed (ultrasound or MRI). The shoulder has so many structures — rotator cuff (4 muscles), labrum, bursa, bicep tendon, AC joint — you need to know which one is causing the problem.
Don’t just guess. Don’t just rest it and hope it goes away.
Step 2: Build The Protocol
Hyperbaric Oxygen Therapy (HBOT)
Same as with the knee — HBOT is my number one. The shoulder has relatively poor blood supply compared to other areas, which is why shoulder injuries are notoriously slow to heal. HBOT floods the area with oxygen-rich plasma and accelerates the healing process.
I would do 60-90 minute sessions at 1.5-2.0 ATA, 5 days a week for 20-40 sessions depending on severity.
Red Light Therapy / Photobiomodulation (PBM)
Red (630nm) and near-infrared (850nm) light directly on the shoulder for 10-20 minutes daily. This reduces inflammation, increases cellular energy production, and promotes tissue repair.
Peptides
BPC-157 orally — 500mcg twice daily on an empty stomach. This peptide has been shown to accelerate tendon and ligament healing, which is exactly what most shoulder injuries involve.
TB-500 for tissue repair and anti-inflammatory benefits. Works synergistically with BPC-157.
Nutrition
- Bone broth daily (collagen, glycine)
- Organ meats (nutrient density — especially liver)
- High protein (1g+ per lb of body weight)
- Vitamin C supplementation (collagen synthesis)
- Omega-3s from wild caught fish
Rehab / Movement
This is critical for the shoulder. You need a structured rehabilitation program that progressively loads the injured tissue. A good physiotherapist or exercise physiologist who specialises in shoulders is worth their weight in gold.
Focus on:
- Rotator cuff strengthening (external rotation, scaption)
- Scapular stability (wall slides, serratus anterior work)
- Progressive loading (isometric → isotonic → eccentric → plyometric)
- Maintaining range of motion throughout
The Timeline
Mild niggles: 2-4 weeks with this protocol Moderate issues (partial tears, bursitis): 6-12 weeks Serious injuries (full tears): may require surgical consultation first, then 3-6 months of rehab + the above protocol
Summary
- Get diagnosed properly
- HBOT — 20-40 sessions
- Red light therapy — daily
- Peptides — BPC-157 + TB-500
- Nutrition — animal-based, high protein, bone broth
- Structured rehab with a specialist
Don’t just rest and hope. Be proactive about your recovery.
If you want to follow along, find me on insta.
Based in Sydney? Come check out Feel Good Nation — health optimisation and recovery clinic.
Peace and love
Nuggin