rotator cuff issues

[jeremys]

i realized today that i have a little rotator injury. not much, just a good twinge. i realized it when i was doing low rows. it also hurts at various times of the day.

when i do standing windmills with my arms, my right arm can go in a full circle and pivots correctly while my left (injured) arm doesnt swing right by my body. it turns more forward and goes across my body. its like that with a few other lifts. my left shoulder is weak in pressing movements, so there's a little loss of range of motion

i've been doing plate raises and lying rotations. what else can i do? any stretches? damn it hurts sometimes. hope i'm not fucked forever

 

[t3c]

up for this man

 

[KillahBee]

I have been out for almost 2 months with a rotator cuff strain. waited bout 4 weeks to see a doctor which was kinda dumb and too long, but anyway, take Aleve 2 x a day for anti-inflamatory. right now I am doing strengthening exercises with the stretch bands and with like 5 pound dumbells. lay off for a few days and ice it too.

 

[swollUG]

Yeah, I'd take one or two weeks off to see if it goes away. The same thing happened to me a few months ago, I took off two weeks and haven't had any problems since. If you run a search you'll find some horror stories of people who tried working out through the injury and had to get surgery or hurt themselves so bad they couldn't lift for months.

I do some rotator cuff exercises with 2.5lb weights that a friend showed me, I'm not sure if you should do them now or wait till they're healed.

1.) Take a 2.5lb weight in each hand and hold up your arms so that if someone's looking at you, you look like a football goal post (ie, your arms are out to your sides and your elbows are bent in a 90-degree angle). Now rotate your shoulders while keeping your elbows in the same place so that you're looking like an upsidedown goal post. Now bring them up again and so on. Do like 10 reps of these.

2.) Hold the 2.5lb weights at your waists. Bring them up in front of you and together while keeping your arms straight. If you're looked at from above, you'll basically look like a triangle. Bring them back down and repeat. 10 reps.

3.) Hold the 2.5lb weights at your waists. First raise your right arm up behind you. Bring it back down and do the same for your left arm. Repeat. 10 reps.

Hopefully this'll help ... my friend explained them briefly to me at the gym, I might've got some of it wrong, good luck recovering.

 

[jeremys]

i understand them. thanks..i'll keep doing lots of cuff work and i'll add these in. i'll see how i can train with this.

 

[EricDraven]

when i tore my labrum, all i did for 6 months was rotator cuff exercises 3- 4 times a week, and stretches everyday. and now im stronger than ever. but you just have to take the time to rehab it first.

ed

 

[bignate73]

http://www.elitefts.com/documents/shoulder-rehab.htm

 

[jeremys]

thanks nate. karma

 

[RobertFontaine]

Ice Ice Baby...

I got it so sore it hurt to turn the steering wheel for a month.
I screwed it up last september. Tried to work around it for 2 months. Gave up, took a 2 month layoff. Went to the doctor. Did 2 months of physio. Now it's still fucko but much less so.

Do rotator cuff exercises, ice the bitch if it gets achy and change up on your exercises if you have issues.

Otherwise you can be like me and do pushups on chest day.

It sucks to be me. Hope I can get it better without surgery before this september.

later.

 

[fastgain]

I've been having a problem with my left shoulder also. I get a somewhat sharp pain on the upper front side of my shoulder when doing certain movements. With all the horror stories I've heard about rotator cuff problems, I just want to make sure everything is ok. I can still do all exercises, and the pain is never greater than about a 3 on a 1 to 10 scale. The pain is worst when doing things like bicep curls and picking up dumbells from the floor, although sometimes it feels like flat bench might be aggravating it, although not nearly as much. Any ideas what it might be? I've started doing cable l-flies 2-3 times a week and it hasn't gotten any worse since starting these, maybe even a little better.