Rotator Cuff Injury

bradhiggs7

I hurt my rotator cuff on shoulder day this week I assume sound presses. Does anyone have any advice on exercises I could do to help with recovery? Seen a lot online but would love to hear from someone who has had a similar injury.

bradhiggs7

***Doing presses***

Walter__

If it's a recent injury, just rest until it heals. Exercising it right now might just end up further agitating your shoulders. Let them rest and you'll probably be fine by this time next week.

When you're back to pressing, make sure you stretch and warm up properly. Being warmed up and flexible goes a long way towards preventing injuries.

Unknown

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RoxieDawn

I think I would be going to see a Physical Therapist my self.

slaite1

bradhiggs7 wrote: »

I hurt my rotator cuff on shoulder day this week I assume sound presses. Does anyone have any advice on exercises I could do to help with recovery? Seen a lot online but would love to hear from someone who has had a similar injury.

Ibruprofen and rest. Rest the shoulder until it is COMPLETELY healed. Once it feels better-start light, and work your way back slowly. Stop and back off if you feel any pain or pinching. Seriously. Take your time.

I've had a funky shoulder for forever. Always kinda pushed through the tightness. Finally got it looked at a few months ago bc I couldn't lift heavy. Went through physical therapy. Finally better. Back to lifting for just a few weeks. Even though I'm doing everything right, it's painful again and now I can't lift. Can't even hold a barbell on my back for legs. Take care of it from the get-go. It comes back to bite you in the *kitten* if you don't.

bradhiggs7

Going to physio next week but I'll definitely take your advice and lay off the lifting for a couple weeks.

999tigger

Ive had one although it wasnt a full tear because that can take months. You have to assess where its at and whether its just uncomfy when you try and use it or whether its really painful all the time and you need to see the Dr. As soon as I had it I stopped using that shoulder because making it worse could have been a disaster. Be patient and rest it. You cna still do exercises using other parts of your body and your other shoulder. Listen to your body cliche and you really do get a feel for where the injury is at. Absolutely what slaite said above.

When I restarted I tested it with other exercises with lighter weights and that didnt place such a stress on the shoulder. If it didnt feel right I stopped and waited more days. I did find some exercise on youtube aimed at strengthening the rotator cuff, but they were for once it healed. Caution and rest.

bradhiggs7

Ok thanks for the heads up guys. I will definitely give it some rest and lay off the lifting for a bit, upper body anyways. Gives me an excuse to do more cardio, core and leg work I guess

999tigger

There are loads of articles on rotator cuff injuries and they are worth googling. The listen to your body is a cliche but its really true imo. You just know when you have confidence or when it doesnt feel right. Ahhh see you are going to the physio, so just dont make it any worse and hope its not a serious problem.

DesertGunR

The lay off it until it is healed properly is sound advice. Also, when you see your physio and they give you the range of motion test don't try and man up during the exam. As it starts to hurt let them know exactly when it becomes painful. Otherwise they will not be able to properly assess the injury which may lead to an improper diagnosis and treatment regimen.

Azdak

You want to give a couple of days rest, but if it seems like a less serious injury, or if it turns out to be something less serious, you can modify some exercises. In addition to the the standard rotator exercises, you can try pressing lighter Dumbbells using different wrist angles to keep the shoulder in a more neutral position; you can also try standing cable or band presses using a vertical grip. Another helpful exercise is doing chin ups ( assisted, unassisted); you can also try the same thing with rows-- use individual handles and more of a palm-up grip.

I would also use the time to improve your overall scapular stabilization, esp during lifting.

rainbowbow

I would see what kind of injury it is. I thought I had torn my rotator cuff, because i could not lift my arm higher than chest-level in front, not to 90 degrees from the side, and had sharp shooting pain from my shoulder down the back of my arm to my elbow. I also had pain from my chest to my shoulder anytime i moved it. I would wake up in the middle of the night with my ENTIRE arm/hand on the effective shoulder completely dead.

I initially went to a chiro and for a massage because i thought i has just worked out too hard. Because i waited and waited I finally had to see a ortho. I had to have physical therapy and 6 weeks of this.



I looked like a transformer. UGH, sleeping with this thing was the worst. DO NOT WAIT LIKE I DID!

These are the tests they did for me in the office:

https://www.youtube.com/watch?v=xn-c2goYzLE

I had shoulder impengement syndrome, a bankart labral tear, and continuous subluxation at night time.

Packerjohn

DesertGunR wrote: »

The lay off it until it is healed properly is sound advice. Also, when you see your physio and they give you the range of motion test don't try and man up during the exam. As it starts to hurt let them know exactly when it becomes painful. Otherwise they will not be able to properly assess the injury which may lead to an improper diagnosis and treatment regimen.

I agree, hold off exercises that impact the shoulder until you find out what it is. You have no idea at this point if it's the rotatory cuff.

Also agree, as someone who has had 6 shoulder operations don't try to man up during the exam. However, a good PT will be able to tell by your body language if you're trying to hide something.

One more thing, if you get PT, tell the therapist you are willing to work hard to get full functionality back and don't mind some pain if it is part of the PT process (assuming you are willing to work and don't mind a bit of pain). Talking to a few PTs it was surprising to hear many people are haphazard at best with their rehab. The PTs really like if when someone follows instruction and hits it hard. Makes them work that much harder.

Best of luck. Keep us posted.

Unknown

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Packerjohn

slaite1 wrote: »

bradhiggs7 wrote: »

I hurt my rotator cuff on shoulder day this week I assume sound presses. Does anyone have any advice on exercises I could do to help with recovery? Seen a lot online but would love to hear from someone who has had a similar injury.

Ibruprofen and rest. Rest the shoulder until it is COMPLETELY healed. Once it feels better-start light, and work your way back slowly. Stop and back off if you feel any pain or pinching. Seriously. Take your time.

I've had a funky shoulder for forever. Always kinda pushed through the tightness. Finally got it looked at a few months ago bc I couldn't lift heavy. Went through physical therapy. Finally better. Back to lifting for just a few weeks. Even though I'm doing everything right, it's painful again and now I can't lift. Can't even hold a barbell on my back for legs. Take care of it from the get-go. It comes back to bite you in the *kitten* if you don't.

I'm in the same situation. I have bad shoulders, but the new PT I'm working with also told me my thoracic spine mobility sucked. I'm working on that and seeing move improvement than just doing straight "shoulder" rehab.

This article has a simple test you can do to see if you have restrictions in that area.

http://www.marksdailyapple.com/how-to-improve-thoracic-spine-mobility/#axzz3ZfoEVNy9