Injured and need advice

cardbucfan

Hey all, I've been a lurker in this group for quite a while and have learned so much but I need some help now.

I've been working out, eating right and using MFP for close to 4 years. I've maintained for the past 2 years but have recently been upping the weights and trying to reduce the body fat.

About 6 months ago I started noticing a pain in my shoulder when taking off my jogbra post workout. No big deal, I just powered through it kept on lifting, golfing and doing my cardio stuff. Then it started to hurt doing barbell squats. Then it started to hurt reaching for things. I had surgery for an unrelated thing the beginning of this month and thought that would help my shoulder recover during the enforced rest period. WRONG! Can't use it at all now. Went to the ortho yesterday and he thinks based on what range of motion I do have that it's just Rotator Cuff Tendinitis and not a tear but he wants me to do some therapy before ordering an MRI.

He gave me an injection (which helped a teensy bit) and I started therapy but am now restricted as to working out. No golf (very sad), no upper body lifting and I can't really do heavy lower body stuff because I can't hold the bar or the weights.

Now to the needed advice. I don't do machines at all now (have in the past) but my question is would I be better off doing a machine (hamstring curl and leg press specifically) where I can lift a heavier weight or do tons of body weight reps of squats, lunges and other stuff like that?

Any advice would be great. The PT noticed I already had some muscle atrophy in the arm I can't use (very very sad!) and don't want that to happen all over. Also don't want to just work one arm and end up looking like a stone crab so I will avoid upper body stuff until I can be balanced.

Caged_Heat

As far as the shoulder tendonitis goes, I have been struggling with this myself. I had two steroid shots in 6 months and the ortho said surgery is next for shoulder impingement. A gym mate recommended a place that did A.R.T. (Active Release Technique). I've been three times and they diagnosed the tendonitis. The ART is helping as I'm told it breaks down the scar tissue. I also get a soft tissue massage to relax the muscles. And I have had an ibuprofen shot (injected into multiple locations) in each shoulder which had dramatic results reducing inflammation and improving mobility without pain (and is non-steroidal).

Just thought I would throw that out there...

icrushit

Shoulder injuries are the worst, and quite common. If you can do them, I would look at some very gentle rehabilitative movements. The two I would look at would be wall pushups and an exercise called vertical pulls (the first progression on this page - http://www.startbodyweight.com/p/horizontal-pulls-progression.html). I would do both gently, stopping if you feel any pain/ excessive tenderness, but aim to do them say every other day, and look to build up to high reps in a gentle manner.

At least this is what I would do if it was my shoulders, as you want to get the blood flowing into those joints if you can, which should help gently strengthen them (or at least prevent major atrophy) and also help flush any waste products out of the joint by improving the active blood flow and circulation to the joint with the exercise.

Good luck with the recovery, and hope it's a speedy one

cardbucfan

Thanks. I think I will stick with the exercises the PT has me doing for my shoulder right now. He doesn't want me to make it worse and doesn't even want me to get a massage! I can't believe how many people have shoulder things especially those who are physically active!

It's really more a question of which will be better for lower body stuff. Machines or body weight. I may just mix it up and do both.

icrushit

Definitely a good idea to follow your PT's advice

Re: training, I would advocate the bodyweight route until you're recovered perhaps. The fuller ROM on the bodyweight movements should help work a good number of support and secondary muscles, just like weighted compound movements, so hopefully you don't leave your muscles completely unworked until your shoulder recovers. If you're having trouble getting a decently intense workout without having to resort to ultra high numbers of reps, I would have a look at rest-pause training and myo sets.

cardbucfan

iloseityes wrote: »

Definitely a good idea to follow your PT's advice

Re: training, I would advocate the bodyweight route until you're recovered perhaps. The fuller ROM on the bodyweight movements should help work a good number of support and secondary muscles, just like weighted compound movements, so hopefully you don't leave your muscles completely unworked until your shoulder recovers. If you're having trouble getting a decently intense workout without having to resort to ultra high numbers of reps, I would have a look at rest-pause training and myo sets.

Great-thanks!