how to care for a strained/bruised shoulder?

Alderaic
Alderaic Posts: 294 Member
edited October 2024 in Fitness and Exercise
I dont know exactly how, but my I did hurt my left shoulder 8/9 days ago, kept exercising the whole week, as it is not painful, but, it hurts when I raise my arm horizontally to my side or to the front. doesnt hurt if I go to the back.

I've been using a muscle pain cream every day since and tooko ibuprophen as well, but my guess is that nothing is inflammated, so I dont know exactly what to do about it. It doesnt hurt when I am not doing anything, but I can still feel that something is wrong.

Any tips/suggestions? I'd like to avoid going to the doctor if I can, but if it isnt fixed in a week I'll have to go for sure,

Thanks

Replies

  • wickedcricket
    wickedcricket Posts: 1,246 Member
    hm - I have had something called a shoulder impingement- I hope that's not what you have. It's horribly painful and I had to have mine 'manipulated' by an ortho under general anesthesia to release it, then had to have phys therapy.
    Stretch & try range of motion exercises, take anti-inflammatory and ice it after. If it doesn't get better or gets worse, I'd recommend the ortho before it gets TOO locked up - mine was so bad I couldn't move my arm without pain - forget sleep.
    I don't know what causes it but it's when your shoulder joint locks up under your blade & can't pop out - it HURTS
  • DannyMussels
    DannyMussels Posts: 1,842 Member
    I find if i leave it for 3 or 4 days, it gets better, but even doin exercises that barely use that arm aggrivates it.

    I'll notice when doin something during every day life, but during/after the workout I can't really tell.

    I'd suggest 3 days not using that arm...if it doesn't go away they, you might have to get it checked out.

    Make sure you're spacin your workouts at least a day apart, to let those muscles targeted heal fully.
  • kevinlynch3
    kevinlynch3 Posts: 287 Member
    Ice the shoulder if you can..I had an impingement a few years ago and sounds like that's what you have. Physio is normally the first stage..then a cortisone shot if that doesn't work.

    Do a search online for exercises to help with shoulder impingement. The shoulder girdle is unsupported and repetitions of certain movements can cause strain.

    I see P90X in your ticker..is that what you are doing? If so, I am too and you might have over done it in one of the shoulder/tri routines.
  • cramernh
    cramernh Posts: 3,335 Member
    Eight or nine days ago?
    Have you contacted your physician? I would consider at least updating your PCP to let them know... Waiting over a week isnt really a good thing to do if it still causes this much grief for you hun....
  • Alderaic
    Alderaic Posts: 294 Member
    Ice the shoulder if you can..I had an impingement a few years ago and sounds like that's what you have. Physio is normally the first stage..then a cortisone shot if that doesn't work.

    Do a search online for exercises to help with shoulder impingement. The shoulder girdle is unsupported and repetitions of certain movements can cause strain.

    I see P90X in your ticker..is that what you are doing? If so, I am too and you might have over done it in one of the shoulder/tri routines.

    that's indeed what I'm doing but I also started capoeira two weeks ago, and I think I actually did hurt my shoulder while practicing a handstand.

    Thanks for the advices, I already switched my P90X week to a recovery one, and I will be looking for those exercises related to shoulder impingement. I will likely try to contact my doctor during the week as well,

    Thanks
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