Rotator Cuff Injury

[KillaClown]

from lifting heavy. Im pretty sure I did it after moving to the incline bench press. I got some crackles in my shoulder when I move my hand up and down, but the real pain is in my back outside of my left shoulder blade, where my muscles are inflamed and sore.


Other than ice, anybody got some tips on how I should go about recovering from this injury?

 

[MooreBlock530]

dr?

 

[ESCOBAR 92113]

so have you actually been diagnosed with a rotator cuff injury or are you just thinking thats what it is? Do you have access to pain killers at all???? i know the muscle pain right behind the shoulder blade, thats shit no only hurts its also irritating as hell. You need to get some type of muscle relaxer...

 

[MOREBASS]

As knowledgable and wise as most Siccness posters are, you should probably see a physician and get an MRI done.

 

[Stealth]

My brother subluxed his rotator cuff playing football in high school. He needed to get surgery. I think the ball popped out of the socket or something. The docs said it would have been a lot worse, but his muscle helped keep some of it in place.

If you actually messed up your rotator cuff, you need to see a doctor. If it just hurts and you haven't been diagnosed yet, there's a chance you might just have tendonitis or something (inflammation).

Its not as much about pain as it is range of motion. If you subluxed your rotator cuff, you wouldn't be able to put your shirt on your head or raise your hand.

 

[Meta4iCAL]

I had a rotator cuff injury maybe 1 1/2 - 2 years ago

I went to the doctor... and honestly it was pointless

I'm not saying don't go... but based on my experience... don't expect him to do much if it's a minor injury except confirm that it's your rotator cuff and prescribe you some pain medication which is basically ibuprofen

In my case it just took time to heal up.... I stopped lifting for about 3 months... you can do some rotator exercises with bands... those helped me a lot right before I was getting back in the gym

and start off light when you get back to lifting, depending on how bad it is it may take some time.... don't rush

shit is frusturating as hell... but it happens to most weight lifters

that's why I do rotator cuff exercises every 1-2 weeks tot his day... just to prevent injury again

good luck man

 

[90'sBayPlayer]

I had a rotator cuff injury maybe 1 1/2 - 2 years ago

I went to the doctor... and honestly it was pointless

I'm not saying don't go... but based on my experience... don't expect him to do much if it's a minor injury except confirm that it's your rotator cuff and prescribe you some pain medication which is basically ibuprofen

In my case it just took time to heal up.... I stopped lifting for about 3 months... you can do some rotator exercises with bands... those helped me a lot right before I was getting back in the gym

and start off light when you get back to lifting, depending on how bad it is it may take some time.... don't rush

shit is frusturating as hell... but it happens to most weight lifters

that's why I do rotator cuff exercises every 1-2 weeks tot his day... just to prevent injury again

good luck man

Yo Meta what kind of exercises do you do for your rotator???

 

[ESCOBAR 92113]

I had a rotator cuff injury maybe 1 1/2 - 2 years ago

I went to the doctor... and honestly it was pointless

I'm not saying don't go... but based on my experience... don't expect him to do much if it's a minor injury except confirm that it's your rotator cuff and prescribe you some pain medication which is basically ibuprofen

In my case it just took time to heal up.... I stopped lifting for about 3 months... you can do some rotator exercises with bands... those helped me a lot right before I was getting back in the gym

and start off light when you get back to lifting, depending on how bad it is it may take some time.... don't rush

shit is frusturating as hell... but it happens to most weight lifters

that's why I do rotator cuff exercises every 1-2 weeks tot his day... just to prevent injury again

good luck man

pretty right on, and unless youre a major league pitcher with millions on the line, leave it alone....pop pills and wait it out.

 

[KillaClown]

If it was real critical I would break down and hit up the Dr, but I don't have health insurance and modern medicine is just that... modern. Humans have been healing themselves for fucking centuries without Doctors. Back in the 60's, doctors gave Thalidomide to pregnant women for morning sickness and those babies came out with flippers instead of arms and legs, looking like mothafuckin sea turtles.

so my point is this: I just wondered if anyone encountered such an injury before. I can put my shirt on and have been able to carry things that are light weight just today (after about 7 days now) but I wouldn't dare try bouncing a basketball. I just gotta keep icing it and find some anti-inflammatory medication according to WebMD.

Meta: how long would you suggest waiting before I do low weight exercises for my cuff? I had one that I used to do sometimes (apparently not often enough though) to warm up before lifting, but I can look up some more online. Would it be best if I waited until all the pain is gone, or since I got some range of motion back would I benefit from doing a lil bit now?

 

[Meta4iCAL]

Yo Meta what kind of exercises do you do for your rotator???

I only did the first 2 out of these ones... but there's a couple more which I'm sure would help out

I've used super lightweight (like 2-5 lb. dumbells) but I think using bands feels a lot better

 

[Meta4iCAL]

Meta: how long would you suggest waiting before I do low weight exercises for my cuff? I had one that I used to do sometimes (apparently not often enough though) to warm up before lifting, but I can look up some more online. Would it be best if I waited until all the pain is gone, or since I got some range of motion back would I benefit from doing a lil bit now?

I'm not sure

it really depends on the severity of the injury...depends if you just strained it or actually tore it

I think I waited over a month... I was still doin some legs, abs, cardio to keep in some kinda shape... but pretty much cut out all upper body workouts

when the pain was much less severe I started doing rotator cuff exercises... and a little after that I began doing other regular upper body exercises... but with lightweight and slow, very controlled reps... making sure my form was perfect

after about 6 weeks or so of doing that the pain was gone... and I took a couple weeks to slowly bump my weight up back to where I was before

and be careful on barbell presses... I was strictly on dumbells and machines for a minute and I remember the first time after a while I got back on the barbell flat bench I tweaked my shit again... but that time it only took a couple weeks to heal back up

now I'm pretty much at 100% benching and everything no problem... for a while it was still bothering me here and there.... but now it pretty much never hurts

you just gotta feel it out yourself... but I'd give it at least a couple weeks

then again... I'm no professional, just going off personal experience

 

[RedStorm]

The so-called "rotator cuff" is actually a bunch of muscles, each of which has it's own function, and they come together to give your shoulder joint the full range of motion that it has. Technically speaking, there is no single unit thing called the rotator cuff. So if you're looking for what to do about it, you need to figure out what movements you can and can't do, figure out which muscles allow which motions, and then pinpoint which muscle you have hurt. That way you can orient your lifts in such a way that you can work the other muscles and go easy on the one you hurt.

 

[Meta4iCAL]

The so-called "rotator cuff" is actually a bunch of muscles, each of which has it's own function, and they come together to give your shoulder joint the full range of motion that it has. Technically speaking, there is no single unit thing called the rotator cuff. So if you're looking for what to do about it, you need to figure out what movements you can and can't do, figure out which muscles allow which motions, and then pinpoint which muscle you have hurt. That way you can orient your lifts in such a way that you can work the other muscles and go easy on the one you hurt.

this is true... the rotator cuff if a bunch of small muscles

personally I found it difficult to do any type of exercise which put pressure on the shoulder area cause the muscles are all so close together and kind of work together as support muscles