Rotator Cuff Tear??? Please Help!

[hesselite]

Last week I started lifting again (after taking a week off for rest) and I hit the weights too hard.

After incline bench, I did dips, and machine pull downs (triceps extensions). That following day my right shoulder (I'm left handed) was extremely sore. The soreness occurs when I do anything that causes my shoulder blade to pop out (i.e., lifting my arm in front of me and extending my arm to reach). I know this isn't a complete tear because I have full range of motion but it's sore when I move certain ways.

Does this sound like a rotator cuff tear? Did I just pull something instead?

This happened to me late in '99 in the same arm from the same exercises. A few weeks off and it healed nicely. I tried lifting today (exactly 1 week from the tear/injury) and I think I just f*cked it up again.

Any suggestions for diet, exercise (or lack of), and medicine? Should I seek medical attention for this?

 

[hesselite]

Also... have any of you experienced an injury similar to this? If so, please explain what you did and how long it took to heal.

Thanks!

--Hess

 

[Sniperwolf]

I did something similar to what you did by going to heavy on flat flyes. Whenever I lifted my arm straight up in front of me I could feel it pinch in the shoulder joint. Luckily it only gave me trouble when doing shoulder presses. All other exercises were fine. I continued doing shoulders but with a very light weight. This may not have been a good idea as it took me eight months to fully recover. In hindsight I probably should have stopped training shoulders all together and just have done some rotator cuff strengthening exercises. I just couldn't help myself and had to train them. Learnt my lesson though.

 

[FatRat]

I did the same thing, but whilst doing heavy bench, and like Sniperwolf, tried to train through it, which prevented it healing and prolonged the problem for over a year.

If I were you I'd definitely give it a few weeks rest, then start with rotator cuff exercises, even if it is only a minor injury. I know it will be hard not training properly for 5/6 weeks, but it's better that than having problems with your shoulders for a year or two or for the rest of your life!

Good luck, you should be fine in no time if you give it some time to repair itself. Maybe see about getting some physio or massage if it persists.

 

[tronious]

Hey man,

I've had this happen a few times to myself as well. I played basketball for Saint Vincent College is Pa...this is where the Pittsburgh Steelers have their summer training camp. I was on campus one summer, and got to talkin' with their trainer. He told me the worst thing I could do whenever I hurt it is nothing. To just sit and do nothing is going to leave it very weak and whenever I try and come back to lift I'm just going to damage it again and again. He said that when I first feel something like this (it's usually the day after or 2 days after once the "normal" soreness goes away)...to alternate ice/heat as often as possible for a day or two, then do light shoulder exercises. Not weightlifting exercises, but exercises which will help strengthen the weakened/damaged areas. He gave me a theraband to use. I always warm up my rotator cuffs with it. Worst thing in the world to me is the uncertainty of whether or not an injury is going to put you out of the gym for months or just a week or 2. I wouldn't stop lifting if I were you. Try droppin' your weightload on everything for a couple weeks so your shoulders aren't overworked indirectly. I know when I do bi's or tri's depending on the movement I'll feel my shoulders work here and there as stabilizers for some reason. Don't do any heavy movements which will put undue stress on your shoulder...i.e. bench, shoulder presses, lat. laises...etc... Every day do some stretching exercises for your shoulders. I'd also take some Ibuprofen to help with the inflammation, and every other day, do some light, light exercises which isolate your shoulder. The theraband is perfect for this I think, but you lift so you know the shit you should do. After a week or 2 of doing this I'd bet you were good as new.

This is just my 2 cents from my experiences in college. I had to take 2 weeks off from basketball because I did something similar to my shoulder. Couldn't raise my left arm up to shoot without feeling pain. Took a week and a half off doing this shit under the superv. of our trainer and was good as new, back in the weightroom and knockin' down J's. Good luck dude!

 

[hesselite]

Thanks for the info guys... it's appreciated I'm going in to see a sports doctor today... hopefully x-rays will reveal nothing serious. i'm praying.

nonetheless... i'm going to take a few weeks off training , start some aerobic exercises (running) to pick up the slack.

also... is there a way to avoid this sort of thing? both times it's happened was during a set of incline bench. am i bringing the bar too far down, too fast, too much weight??

Thx!

--Hess

 

[tronious]

When I did it, I was doin' too much weight and not warming up enough. Try doin' some things for your shoulders to warm them up. Like doing the basic rotator cuff exercises before your workout. That's what I do now and have never had a problem since. Good luck at the doc's!