Everything has been going to shit because of my shoulders. Several years ago some dull but constant pain started in my left (non-dominant side) shoulder, occasionally would get pins and needles feeling the day after doing chest. After awhile the pain became worse and more constant, so i backed down on weights as well as used my right arm for most ADLs. Months ago without warning, pain in my right shoulder began and has been excruciating. Almost any movement at the shoulder joint hurts like a mother fucker, bench has gone from 350lbs to down to 2pl8s in 6 months, cant afford surgery, ive worked in the health field awhile and cant find any useful information. Already do things like stretch, foam roll, massage etc. Have any you anons come back from rotator cuff issues and have advice? Im fucking shrinking
Rotator cuff rehab
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FACE
PULLS
Those actually dont hurt to do/doesnt pinch on the painful spot, but how exactly would they be helping?
stop trying to negotiate
First of all, stop lifting heavy with acute injury, the fuck do you think you're doing? Give it time to heal. Stretches and physical pressure are somewhat controversial and not the first tools of choice. Don't lift the arm overhead for now. If training, train around the injury.
You should try to identify the tendons/muscles/ligaments that are injured so you can research the issue specifically. There's a difference between something being injured inside the joint or a tendon of the rotator cuff being injured, it could also be biceps tendon for example.
You don't automatically need surgery, can you go to a normal doctor and get physical therapy?
There are some general principles for tendon injury, recovery and rehab. In the acute phase, you want to rest and do effectively nothing. Recovery typically involves very low loads with high reps (30-50), focusing on the eccentric (several seconds).
This article is good to explain current understanding of the injury process and which recovery methods have scientific evidence: stevenlow.org
Also there are ACL and SLAP injuries that are not tendons. Take care my man
Oh and you could have a full tear anyway, in that case you basically need surgery and rehab exercises do nothing since you can't strengthen and rebuild something that's disconnected
Fair enough
Thanks man, retarded as it now sounds, i never considered stretching or direct pressure to be problematic, has been something ive done on the daily regardless of whether or not theres pain. And mostly, who wants to stop lifting? Epspecially on the prime muscles. It blows. But so would never being able to lift again
Decent post.
I mean there's nothing wrong with stretching in general on healthy tendons, but on an injured tendon it may just further damage it at least if it's in a pretty painful state full of small holes basically. As the tendon recovers it may be viable to try some stretching, but stretching is by no means essential for promoting healing - you mostly want to get blood into the tendon, hence very low reps, and the normal range of motion already has some elongating effect in eccentrics
sorry, high reps
Surprisingly more helpful than i imagined the thread being, thank you
I think I got the same, except the pain isn't excruciating. Because of bench too. I'd say it's a small pain.
Would face pulls help or should I just rest a week ?
I can't tell if my pain is an AC joint impingment, rotator cuff tear or something else more serious. I have to go see a physical therapist this week but it'll be damn near $400. I just want to lift again.
Hopefully youre in the safe zone where nothings pulled too bad and some preventive measures will bring you back pretty quickly
Exactly man, you dont want to hear that its an easy fix after dropping that kind of money on it. What kind of shoulder movements let you know that somethings fucked?
I hope so user. I had trouble being serious about lifting but now I love it, I love seeing the results and the feeling after a workout. Well, I guess I'm just gonna do cardio for a week and we'll see.
I hope you'll be fine too.
Mild shoulder/trap pain here after a rough set of OHP the other day. I am monitoring this thread, thanks for the info posted so far bros, looks like I’m fasting/jogging for the meantime. I JUST WANNA LIFT AGAIN REEEE
The Obrien's test makes me think it's my rotator cuff and the pull apart test (clasped hands pulling apart elbows out) makes me think it's an AC joint. But I also 'failed' some of the SLAP tear tests. So I don't know what to do.
I've had impingement on and off for 6 years now, I can't even tell what causes it because it develops so slow after I begin working out. Physical therapy charges $60 a session, slaps on a muscle simulator for 20 minutes and hands me a piece of paper with exercises I could have gotten off Youtube. It's almost like the injury is shy and goes away as soon as I get into a doctor's office, so I can't ever describe it to them.
How do you get it for $60? Mine literally asked for $370
I get serious pain in my left shoulder doing dips. It's the only exercise I get it and have no idea why.
You had it coming desu
I hope to god for $370 youre getting more than youtube recommends
YOU SHOULDN'T HAVE NEGOTIATED (BAD MOVE!)
Drop the bench completely. No behind the neck work at all like pulldowns or presses.
Band work before and after every session. Check out the huge English bodybuilder from the 90s video on it ...forget his name but he was the first enormous bodybuilder.
Otherwise, physio plus tb500, Ipamorelin, HGH could all assist with recovery
Retract those scaps/rear Delts and keep your elbows close to your side, don’t flare them out.
Dorian Yates
NON
NEGOTIABLE
My persistent shoulder issues turned out to be caused by a trapped nerve in my upper back (the ulnar nerve, which runs down the length of your arms).
Was getting a dull ache, shooting pains, spasms, wrist feeling like it was swelling up, numbness in fingers, all sorts. Eventually fixed it by cutting out back squats. The pressure of the bar on my traps was the root cause of everything.
Missed nine months of training healing the damage it caused and figuring it out.
Did you go to the doc/PT to figure it out?
Thats interesting from the stance that you figured out back squats were causing the shit down your arms. Ulnar nerve impingement is same as carpal tunnel, right? It sucks to have to learn it the hard way, and goddamn nine months out?? Did they cut into your neck or what bro?
I’ve come back from this. You have to stop what’s causing it pain. Rest. Rest for months. Then do facepulls. When you think you’ve rested long enough, rest another month. I’ve also come back from two spained ankles, an Achilles injury, tennis elbow in both of my arms, and tendonitis in both of my wrists, and never had surgery for any of them. Tendon injuries require a much longer period of time to heal than muscle injuries. It’s tricky when they’re caused by reptitive strain instead of a sudden trauma, because you have to understand that the movement that you were doing for a long period of time and are used to, is actually wrong and accumulating damage. You need to stop that movement. Something about the way you’re doing it is wrong, and it’s causing microtears in your tendons. Then, when you are healed enough by resting, you need to strengthen the muscles around the tendon to protect it, or strengthen the muscles that are underdeveloped, causing you to be unbalanced and performing the wrong movement. For your shoulder, facepulls are likely to help you. Perhaps your shoulders are slightly rounded? If so, that’s enough to cause it. Hence, the facepulls to fix your posture and fix your unbalance.
That’ll be $10,000.
>American healthcare
Negotiating?
A bold move.
I only have pain on my left shoulder when doing incline bench press, why this habbens?
At thr gym now, just did some sets 15x50lbs face pulls
>pic related
sleeper stretch. 3x per day, no push movements for 2 weeks. healed my shoulder impingment and now I can bench 3x per week with no issues.
i use the cable machine and stick two separate handles rather than the rope, pull above the head with it set to the highest possible notch on the machine.
>twitched back/shoulder/rib area 8 weeks ago
>over trained and aggravated it in bjj 3 weeks ago
>panzy painkillers and muscle relaxant I waited 2 1/2 hours for didn't help me sleep at all
>pain so persistent I was up for 55+hrs straight
>finally got to sleep and woke up with a numb index finger
>finger tip is still numb after 2 weeks
>PT is somewhat helping
>shoulderblade, rib, pectoral and underarm are all sore/painful 2 weeks on
I ran yesterday like an idiot cus it was getting better but I obviously aggravated it agian. Its dull ache is annoying as all hell and kept me up last night.