Shoulder problem

[CJB]

During a chest routine, I figure I caused a slight injury to my shoulder although I never felt really anything except when i lifted the bar off of the incline bench.

After that work session, I get this dull pain at certain movement only for a second or two.

I feel the dull pain is located deep in my shoulder underneath deltoid muscle.

I noticed that the pain wasn't to severe the next day to continue a back workout. Although, I was wrong, rowing movements were fine but anything over head like pulldowns, i felt some dull pain lasting a second or two. The last exercise i did was "Bent Over Straight Arm Lat Pull Down" and as I pulled down it was fine but as i went up resisting for the negative and the top of the motion I felt the pain and I decide to end the workout there.

Its been 4 days since the injury and I do feel a weakness in my shoulder, (or at least i think) weird movements like getting out of bed with supporting of that arm, i feel the pain. (or any variety of presses at an angle is when i feel some pain)


Can anyone give me some advice? Anything as far a recovery and what this may be? Should I do some light exercise to strengthen the area.? I did talk to my teacher at college that was a physician for 20+ years and told me it might be the bursa. I was definitely considering taking a week or more off until I feel better.

[westsidebb24]

It could be tendonitis..it could be a pulled rotator cuff muscle. I'd tell you to lay off bench/pressing movements for a week, and do some rotator cuff work...then see how it feels.

[CJB]

In addition, I notice short period of pain in circular motions. Maybe because it was repetitive because I was washing my car.....


Any more suggestions etc. would be greatly appreciated

[NutMeg]

ditto on the rotater cuff thing and seeing how they feel with that.

[CJB]

Is there anything else I can do to speed up the recovery and should I really do light exercises on the rotator so soon. Won't it irritate it more?

[Mr BJ]

Ditto on all the above--rotator cuff...do light rc warmup type exercises with a light plate or theraband..and make sure you really warm them up when you feel ready to continue your regular workouts...rc's can be a real pain is they aren't properly warmed up so continue to do so even after you are healed.

[Dachopstix]

Do you workout at home or at the gym? If at the gym, you should ask a trainer to see if the seat is adjusted properly for your height when doing Incline presses. But like everyone says, rest up the rotator cuff, warm up properly, etc etc etc. I tore my RC last year, take awhile to heal up properly...

[CJB]

Now I wonder how much damage I really did. The first few days after the injury, it only hurt during certain movements but now it hurts all the time. Its more of an annoying pain then anything. I've been using the heating pad on it, and use "icy hot" and taking advil to cut down on inflammation if there is any...Any other suggestions?

Do I just need to feel out the situation and listen to my body to know when I can start doing upper body routines? I realize every injury can be different for others, I just wonder about an approximate time I may be back/or close to normal.

[HBK]

Honestly I would just go to your doctor and have him/her check it out.

I had a similar situation and luckly I didn't tear anything, but I was odered to cut down on my bench and to do more RC strengthening etc.

I was informed I was treading on a thin line and if I had not come in...I would have torn my RC.

So go get check out....

HBK

[Yabbo]

sounds like i have the exact same problem you have. if its the same thing, you slightly pulled/strained your rotator cuff. mine happened during a workout, doing flat barbell benching.

if you just let it be, it probably wont fix itself. i went 2 months wiht no improvement, while i waited for it to heal itself (bad choice). later i went to an orthopedic surgeon and he told me that i had torn my rotator cuff a little bit. i got a shot of cortizone in it to deal with the pain also. he reccommended physical therapy but i never got any for certain reasons.

i looked up rotator cuff exercises online and found a few to do at home. after doing some light freeweight and band exercises for 3ish months, my strength is finally coming back in that arm. /forum/images/graemlins/smile.gif

SO, i reccommend deal with the pain, go buy a rubber band and start on the exercises, its the fastest way to recovery.

[HBK]

Yabbo,

I'm curious did you notice any difference in muscle side? Meaning, was your injured RC side smaller then your healthier RC. I'm still dealing with my RC....and have reduced my bench...and taken up Dumb Bells to do my routines.

I noticed that my uninjured side is stronger and a bit more defined then my injured side. I just get dull pains....but my injured side seems to give up sooner then my healthier arm.

Has anyone experienced or heard of this?

[HBK]

Ok...stupid question but here goes. If one is doing strength training for the RC....should one continue to lift, etc. Perhaps with lighter weight. Or just stop until RC is healed?

Adivice???

[Yabbo]

the rotator cuff is such a small muscle, and since its packed in under the deltoid and other major shoulder muscles, you really dont see it at all. your uninjured side is probably stronger because thats the side you naturally favor.

my advice is to stop completely until your rotator cuff is healed, before doing any other strenuous exercise involving it, like benching. of course, in its weakend state, if you go a bit too heavy and tweak something, you might put your rotator cuff into a more serious pain. i tried doing some benching during my recovery and it ended in excrutiating pain, and i think more damage =[.