Rotator cuff injury, help

[jayl19]

So through sep, Oct, nov, dec I had a uncomfortable feeling in my shoulder when shoulder pressing but it would go after the first few working sets so I ignored it only to wake up the day after a shoulder workout have no mobility in my shoulder at all and have massive pain when trying to put arm in press position,that was around Xmas

Since then I havnt trainer shoulders at all, I cant even get my arm in the press position with out forcing it bk, if I warm it up with all the rotation exercises then I can get it in position but even pressing a 5k dumbbell is painfull.

I didn’t train chest for a 6 weeks but the past 6 weeks I have been doing the only exercises I can, flat Smith, lying on the floor db press and pec deck....incline bench and Db fly is impossible, too much pain

Iv made the dissiucion to stop training chest all together as it might be holding back my recovery

Everyday Iv been working on getting my arm in the press position but I’m not sure what I’m supposed to be doing, what is best for recovery, totally leave it or work on mobility?

Any help would be appreciated, thanks

 

[69cyclerider]

Time to see a doc and get an MRI

 

[danieltx]

Time to see a doc and get an MRI

Exactly.

A strain in the shoulder that's uncomfortable but you can work around is one thing. An issue that prevents you from getting into pressing position, causes pain, and leads you to stop training shoulders is one for a medical professional. Stretching and rehab exercises probably aren't enough at this point.

 

[j4ever]

see a good shoulder doc bro and get evaluated, I had shoulder surgery in 2012 and it sucked, I injured the opposite shoulder a few months back when I crashed on my damn bike, at first I went on training while it had a general overall ache, then the ache went away and I had a more localized pain in the front and back of the shoulder with subluxation, so I stopped ALL training and got evaluated, was told I could have an MRI if I wanted it but he said he did not think it was necessary, went with his recommendation and started PT, it has taken longer than he mentioned tho, he said I be good to go in 8 weeks it took about 12, once I could tell that my shoulder was about 80% better I started slowly training again, but still not doing any direct shoulder work at this moment.

 

[Geardepot]

Absolutely...get an MRI done. This will definitively let the Dr (and you) know what is going on. And I can tell you NOT what to do (from experience). Don't wait to get it looked at, and if you need surgery, get it done sooner than later. I made the mistake of training with a rotator cuff problem in my left shoulder for years. I would get cortisone injections, take massive amounts of Ibuprofen, chiropractic adjustments, etc. Anything I could think of to keep training with minimal pain! Finally...I managed to totally detach the rotator cuff from the shoulder. So they had to re-attach, shaved an impingement, and cleaned arthritis out of the cup. Brutal 6 month recovery period! Probably would have been less issues if I would have had it fixed earlier on!
GD

 

[jeroendebleser]

Other than getting an MRI, these might also help:

[ame="https://www.youtube.com/watch?v=U1hIHwLsiq8"]https://www.youtube.com/watch?v=U1hIHwLsiq8[/ame]

[ame="https://www.youtube.com/watch?v=uFnx9sA_LCs"]https://www.youtube.com/watch?v=uFnx9sA_LCs[/ame]

 

[j4ever]

Absolutely...get an MRI done. This will definitively let the Dr (and you) know what is going on. And I can tell you NOT what to do (from experience). Don't wait to get it looked at, and if you need surgery, get it done sooner than later. I made the mistake of training with a rotator cuff problem in my left shoulder for years. I would get cortisone injections, take massive amounts of Ibuprofen, chiropractic adjustments, etc. Anything I could think of to keep training with minimal pain! Finally...I managed to totally detach the rotator cuff from the shoulder. So they had to re-attach, shaved an impingement, and cleaned arthritis out of the cup. Brutal 6 month recovery period! Probably would have been less issues if I would have had it fixed earlier on!
GD

you got that shit right, I put mine off for about a year and just kept training, it made rehab and the post op recovery suck balls.

 

[gotgame]

PM me after you post MRI results and we can go from there. Could just be really bad AC joint, ive seen really bad bursitis in bbers, maybe just partial RC tear, maybe you have early adhesive capsulits, maybe biceps tendon is effed up lots of edema around it intraarticularly..... lot of stuff.


in the meantime stop with shoulder and pressing movements. Id personally stop bicep curls. If you insisted on hittting biceps do like preacher and not standing to take pressure off intraarticular biceps.

 

[jayl19]

Thanks for the replays

I defo take everyone’s advise on the scan, im in England so it’s not so straight forward, I have to convince my GP I need it, basicly lie and say I’m in constant pain, can’t sleep and it affects work etc, my day off work is wed so I’ll go see him then.

I’ll report back, problem is even if I get a scan it will be months away, I don’t have £1000 spare for private unfortunately

 

[69cyclerider]

Thanks for the replays

I defo take everyone’s advise on the scan, im in England so it’s not so straight forward, I have to convince my GP I need it, basicly lie and say I’m in constant pain, can’t sleep and it affects work etc, my day off work is wed so I’ll go see him then.

I’ll report back, problem is even if I get a scan it will be months away, I don’t have £1000 spare for private unfortunately

Gotta love that crap insurance over there. A friend of mine had to wait almost 2 years for a back surgery. And some people want to bring that shit into America.

 

[chinaboy]

If you are not going to get an MRI for some time. Maybe try some physical therapy in the mean while. Working with a good physical therapist can sometimes help to uncover what is going on and can possibly treat the situation as well.

I agree with the above. Avoid what aggravates the pain for the time being. And definitely see a doctor. A steroid injection follow by physical therapy sometimes can go a long way. Good luck and keep us posted.

 

[socialdfan]

Do you know if your shoulders have the proper amount of internal/external rotation? Do you have a Functional Release specialist near you?

https://youtu.be/HiCnRk1_z5Q

 

[jayl19]

Do you know if your shoulders have the proper amount of internal/external rotation? Do you have a Functional Release specialist near you?

https://youtu.be/HiCnRk1_z5Q

Hey man

Just watched that video and done the exercise, I can do it no problem, tiny amount of uncomfortable feeling at one point while my arm is right bk behind me

Iv watched about 10 videos on YouTube and I can do most of the rotation cuff exercises or tear tests, there is one where you put your arm behind your lower back and push the hand away from you body, I can do that too which is a good sign apparently

It’s just the shoulder press position that kills

 

[jayl19]

If you are not going to get an MRI for some time. Maybe try some physical therapy in the mean while. Working with a good physical therapist can sometimes help to uncover what is going on and can possibly treat the situation as well.

I agree with the above. Avoid what aggravates the pain for the time being. And definitely see a doctor. A steroid injection follow by physical therapy sometimes can go a long way. Good luck and keep us posted.

I agree

Well if the doc referrs me he will probably send me to a physio first before the scan and normally only wait a week for them, before I waste my own money

 

[maldorf]

Russian Ratchets

A gym owner and competitor once showed me something he called Russian Rachets.

For a bench press you take a light weight on the barbell. On the negative, coming down you lower the weight 1/3 of the way down nice and slow and then hold it there for a count of 5. Then lower the weight down another 1/3 of the way slowly and hold it for another 5 count. Then lower it the remained for the way down, another 1/3 and hold it again. I wouldn't come all the way down and touch the chest, coming down to where your humerus bone is parallel with the floor is ok acting as if you were benching off the floor.

Then for the positive part of the lift when you push the bar up, do the exact same thing. Pausing for a 5 count for each 1/3 of the ROM. Once you get to the top that is 1 rep! Do as many reps as you can, 8 to 10 or so is fine. Each rep, if you do the math, will last about 30 seconds or so. So 1 set of 8 reps might take you 4 minutes or more.

It helped rehab my bad rotator cuff once. It takes a great deal of discipline to do the routine for any length of time, but it worked for me.