Messed up my shoulder, how to continue my strength training

kaleas

Playing Ultimate Frisbee with the boys last night, I got body slammed by someone twice my size into the ground. My shoulder now has about a 15% movement range and I'm still contemplating going to the doctor, but I think I may have just pulled something. I really don't want to miss too many days of exercise, but running hurts as I use my arms. I'm not sure how I'd do on the elliptical using my arms, and obviously lifting weights and push ups will be out of the question. I tried to get on my roadbike but supporting my weight on my arm didn't work.

I really need to keep up the exercise as I had a binge week last week and put on 2 pounds that I'd like to get rid of quickly. Does anyone have some suggestions to at least get in some exercise, or should I just give up on the thought and make sure I watch my calorie intake instead till my shoulder heals?

wheelieblade

let your shoulder heal

Last_15

Definitely let it heal, you will only keep reinjuring it!

Ashalahn_LMT

I'd go see a doctor. 15% range of motion is pretty severe. And if daily activities are going to annoy and irritate it, the problem may not get better on its own. I certainly wouldn't try working out. And I wouldn't wait too long. I'd also suggest adjusting your calories until you know what's going on with your shoulder. Doing more damage to your shoulder isn't worth a number on the scale. Granted, this is just my opinion.

melaniecheeks

Go se a doctor, and dont do anything that causes you pain.

Squats and lunges?

kaleas

It was incredibly stiff this morning and couldn't move it without debilitating pain but as the morning wore on, it seems to be able to move in certain directions but not others. If I attempt to move it in a direction that hurts, it almost feels like a pinched nerve as my arm goes numb. I know if it was dislocated, i wouldn't be able to move it at all, correct? But I've never had a pulled muscle from just being slammed.

lilmissmanx

I play rugby so I knock my shoulders about quite regularly, I'm normally happy for the excuse to ease up a bit! It sounds bad enough that a trip to the docs or the physio should be on your list!

However if you're determined to keep exercising, you could try walking - it shouldn't involve your shoulder as much as running would. And you can still do lower body stuff, like squats and lunges etc. You could also try putting your injured arm in a high sling (the type they use when you break you collarbone) to reduce movement.

craftylatvian

See your doctor.
My fiance messed up his shoulder last fall (ran into a wall at a haunted house) and just started physical therapy. His therapist said your body will protect the injured part and stop using it and find other ways to compensate. Bob's therapy is really painfull because he waited so long.
You may or may not need therapy, but have your shoulder checked out.

david081

Brisk walking till it's better and seek medical attention. I have been off weights for 2 months since a rotator-cuff shoulder injury playing squash. I can run now though..

lunamare

I'm going to talk to you from experience, go to see a doctor. Many years ago I pinched a nerve in my neck and kept working out because I was losing weight for a wedding and rowing in the Head of the Charles. I did alot of serious damange to the disc and ended up in PT because my fingers were going numb. The PT helped and I got stronger again and I was able to pick up my workouts.
Two summers ago I picked up DD then 7 like a football under my arm and ran her up the stairs and tossed her into bed. It was a game she and I have played since she was little. The next morning I woke up and my arm felt dead, like when you sleep on it all night. I figured that was it, showered, took some advil and went to work. The next day I ended up driving myself to the doctor in tears. I had to reach across with my left hand to pull the shifter back in my car because my right arm wasn't strong enough to do it. Basically, I pulled every muscle in that arm and herniated a disc in my neck. I did PT again but I had seriously injured everything.
I pushed myself a tiny bit too hard a few weeks ago and I can't feel two fingers on my right hand at all. I'm headed back to the neurologist tomorrow for more tests.
I guess what I'm saying is don't take injurying your shoulder lightly. It's tied so closely to your neck that you can have some serious, painful problems if you don't let it heal. Right now I'm lucky if I make it part way through the night without waking up in excruciating pain.
Even if the doctor doesn't do much else, they can rule out any fractures, dislocation, tears, etc and give you something for the pain. Take it easy and I hope it isn't anything serious.

LorinaLynn

Get it checked. Could be a rotator cuff injury, and that's nothing to mess around with.

I had a dislocated shoulder as a child, and I was able to move it some, but it hurt like a SOB. If it is, the longer you wait, the worse it'll be to get to popped back.

alleyag

It's tough being injured and I know recovery sucks but you need to let it heal to come back to training quickly and efficiently. Hop on a stationary bike for cardiovascular and peddle away. Increase the resistance for extra burn. See a doctor and possibly physical therapy will help.:) good luck!

gailosborne

I damaged my rotator cuff last October and tore my deltoid at the same time. (caving of all things!) I didnt run or do anything with my arms for a month to 6 weeks. Then built up very slowly and with a pt. My shoulder has only been fully right again for a few months and im only now lifting heavy for shoulder presses etc again and rowing. I used the elliptical without the arms and could use the stepper and stairmaster but made sure i was just steadying myself with my arm rather
than applying pressure. As David said fast walking will be ok.The pain was pretty bad. It hurt doing up my bra strap or pulling my trousers up to give you an idea of where the pain was. At first i could hardly move it in any direction.

My legs and core did well during this time on the positive side!!!
See your doc. Best of luck x

kaleas

Thanks for the advice guys! It turns out I must have dislocated my shoulder and popped it back, and in the process tore my deltoid muscles. At least knowing which muscle, I know what I can and can't do.

lunamare

UGH, sorry about the injury but I'm glad to hear you got it looked at. Take it easy and you'll be back in the game in no time.