Thread: Rotator Cuff Strain?

rotator cuff injury is very common in bodybuilding almost all bodybuilders i know had this problem. all you have to do is: avoid exercises that hurt like shoulder presses, warm up well, do not jerk the weight always lift slowly and control the weight no sudden move, no heavy weights, rest well between workouts, don't test yourself if you hurt or not for 2 weeks , you are young you will heal quickly, but be careful after you heal completely: keep doing what you are doing now (being careful) for 2-3 weeks.

Originally Posted by bjg

rotator cuff injury is very common in bodybuilding almost all bodybuilders i know had this problem. all you have to do is: avoid exercises that hurt like shoulder presses, warm up well, do not jerk the weight always lift slowly and control the weight no sudden move, no heavy weights, rest well between workouts, don't test yourself if you hurt or not for 2 weeks , you are young you will heal quickly, but be careful after you heal completely: keep doing what you are doing now (being careful) for 2-3 weeks.

Thanks, ill try my best on not doing 1-2 reps of pushups to see how i am doing XD, but really i dont think it hurts me 1-2 reps of pushups 1 -2 reps of pullup, 1-2 rep of shoulder press with like 10 pounds, but ill try to stop doing that, the pain is nearly gone, but ill take one or 2 more weeks, ill keep doing the rehab 3 times a week, stretching, legs, and core and cardio. Its been two weeks, so you think i should take another 2 weeks? Cause i know even though the pain isn't there, if i start right away ill probably re-injure it again, because it hasn't heal completely.

Originally Posted by wasep11

Thanks, ill try my best on not doing 1-2 reps of pushups to see how i am doing XD, but really i dont think it hurts me 1-2 reps of pushups 1 -2 reps of pullup, 1-2 rep of shoulder press with like 10 pounds, but ill try to stop doing that, the pain is nearly gone, but ill take one or 2 more weeks, ill keep doing the rehab 3 times a week, stretching, legs, and core and cardio. Its been two weeks, so you think i should take another 2 weeks? Cause i know even though the pain isn't there, if i start right away ill probably re-injure it again, because it hasn't heal completely.

wait one more week then start exercising again but warm up well and use SLOW movements no sudden jerking movements and only exercises that do not hurt, use light weights and few reps in whatever you are doing, better to use dumbell presses than push ups, and lat pull down instead of pull ups this way you can use light weight. increase effort gradually the next week , even if you hurt a tiny bit for a while it is ok, the pain will go away with time if you don't do jerking movements . Avoid at all cost any uncontrolled movements like playing rough and wrestling for a month. exercising with light weight actually can help you heal but rough play is not good at all for your injury.
i bet 3 weeks from now you will be fine

WOW not reading the 17 page essays in here but dont be stupid about it bro. I tore my cuff a few years back and did nothing about it and it healed wrong and now i regret not taking care of it properly

Originally Posted by bjg

wait one more week then start exercising again but warm up well and use SLOW movements no sudden jerking movements and only exercises that do not hurt, use light weights and few reps in whatever you are doing, better to use dumbell presses than push ups, and lat pull down instead of pull ups this way you can use light weight. increase effort gradually the next week , even if you hurt a tiny bit for a while it is ok, the pain will go away with time if you don't do jerking movements . Avoid at all cost any uncontrolled movements like playing rough and wrestling for a month. exercising with light weight actually can help you heal but rough play is not good at all for your injury.
i bet 3 weeks from now you will be fine

Thing is i workout at home, so i dont have access to a lat pulldown machine, i guess ill do rows, and what about flys? can i do flys or only presses? can you tell me an example routine for chest and back please, for arms i guess ill keep doing what i do just that with less weight jaja. Or is it just basically do wat i was doing before just that without pushups,pullups, and another move that bothers my shoulder, like presses, or kind of any overhead movement jaja.

Originally Posted by sofargone561

WOW not reading the 17 page essays in here but dont be stupid about it bro. I tore my cuff a few years back and did nothing about it and it healed wrong and now i regret not taking care of it properly

jaja its all summed up at the end basically.

Originally Posted by wasep11

jaja its all summed up at the end basically.

hahaha oh okay i read that part good job on the sum up sorry im lazy

Here's some good warmups you can do - most of this was recommended by my PT from Stanford hospital after I had some minor shoulder surgery to address rotator issues.

Originally Posted by sassy69

Here's some good warmups you can do - most of this was recommended by my PT from Stanford hospital after I had some minor shoulder surgery to address rotator issues.

Thanks, really helpful, unfortunately i don't have a foam roller right now. Heard great things about foam rollers, planning to buy one soon. thanks

Originally Posted by wasep11

Thanks, really helpful, unfortunately i don't have a foam roller right now. Heard great things about foam rollers, planning to buy one soon. thanks

YOu can also use a couple tennis balls in a tube sock.

Originally Posted by wasep11

Thing is i workout at home, so i dont have access to a lat pulldown machine, i guess ill do rows, and what about flys? can i do flys or only presses? can you tell me an example routine for chest and back please, for arms i guess ill keep doing what i do just that with less weight jaja. Or is it just basically do wat i was doing before just that without pushups,pullups, and another move that bothers my shoulder, like presses, or kind of any overhead movement jaja.

you can do one arm dumbell rows, you can do assisted pull ups (knees bent and someone would help you or you can use a chair to push with your bent legs)
you can do dumbell presses , you can do flys, you can do inclined push ups where our chest is higher than your legs it is easier than a regular push up, you
can do biceps preacher curl or leaning on something one arm or regular barbell preacher curl.
The important part is : DO NOT jerk the weight or accelerate it quickly, just work out SMOOTH and SLOW with light weight .

Originally Posted by sassy69

YOu can also use a couple tennis balls in a tube sock.

You wont believe this but i don't have tennis ball, or any other ball like baseball or something, only have basketballs,soccer balls lol

Originally Posted by bjg

you can do one arm dumbell rows, you can do assisted pull ups (knees bent and someone would help you or you can use a chair to push with your bent legs)
you can do dumbell presses , you can do flys, you can do inclined push ups where our chest is higher than your legs it is easier than a regular push up, you
can do biceps preacher curl or leaning on something one arm or regular barbell preacher curl.
The important part is : DO NOT jerk the weight or accelerate it quickly, just work out SMOOTH and SLOW with light weight .

Thanks, really good information, today i did an ab workout followed by my rehab , really took my time warming up, with some non weighted exercises, strechted for a good 5 minutes and did my rehab exercises which is bascially this external rotation 3 sets 15-20reps,lateral raise 3 sets 15-20,front raise 3 sets 15-20 reps, arm circles really small to no weight 10 counterclockwise and 10 clockwise, cuban rotation 3 sets 15-20 reps and finally shrugs 3 sets 15-20 reps, i really felt good during this, ive might have done i lil bit more reps than i should have :S, but it felt really then strecthed for like 7 minutes and took a warm shower do you think 3 sets of each is to much?

the rotational moves you are doing are basically are used for rehabilitating the rotator cuff but don't over do it with reps, 3 sets are fine in all your exercises but do not do so many reps you don't need to .....10-12 reps is more than enough for your rehab. these rehab moves can also be used to warm up before a workout even later in the future when you are totally recovered. one good rehab exercise would be to hold (one arm) a cable from a pulley with light weight or an elastic band at home attached at your shoulder height , stretch it with one arm , arm straight and do rotations with your shoulder, standing facing the elastic band and then side way.

Originally Posted by wasep11

You wont believe this but i don't have tennis ball, or any other ball like baseball or something, only have basketballs,soccer balls lol

Pick up some! Easy thing to get at Kmart, probably the drug store or most any other place that has basic sporting stuff. Makes a HYUGE difference if you've got a stiff back or muscles that are jacked up.

Originally Posted by bjg

the rotational moves you are doing are basically are used for rehabilitating the rotator cuff but don't over do it with reps, 3 sets are fine in all your exercises but do not do so many reps you don't need to .....10-12 reps is more than enough for your rehab. these rehab moves can also be used to warm up before a workout even later in the future when you are totally recovered. one good rehab exercise would be to hold (one arm) a cable from a pulley with light weight or an elastic band at home attached at your shoulder height , stretch it with one arm , arm straight and do rotations with your shoulder, standing facing the elastic band and then side way.

oh damn oops lol, i feel a little discomfort from yesterday jaja, nothing bad though, 10-12 reps from now on, its basically feel the burn but not go further, like in normal workout :S, ill let it rest for two more days till i do it again. Legs today

Originally Posted by sassy69

Pick up some! Easy thing to get at Kmart, probably the drug store or most any other place that has basic sporting stuff. Makes a HYUGE difference if you've got a stiff back or muscles that are jacked up.

Might as well just get the foam roller jaja

Originally Posted by bjg

wait one more week then start exercising again but warm up well and use SLOW movements no sudden jerking movements and only exercises that do not hurt, use light weights and few reps in whatever you are doing, better to use dumbell presses than push ups, and lat pull down instead of pull ups this way you can use light weight. increase effort gradually the next week , even if you hurt a tiny bit for a while it is ok, the pain will go away with time if you don't do jerking movements . Avoid at all cost any uncontrolled movements like playing rough and wrestling for a month. exercising with light weight actually can help you heal but rough play is not good at all for your injury.
i bet 3 weeks from now you will be fine

Hey the pain is alot less now, in a 1/10 its probably at less than 1 LOL, like 0.75 or something, if i really REALLY stretch thought can get up to 1 or 1.2, progress is going good, starting monday going to start exercising again like you said, no pushups except incline, rows, assisted pullups with the chair, etc.. curls with light weight, slowly and 10-12 reps, chest press, flys. Cant wait till i get to were i was before, well i probably havent lost that much strength, but cant wait to be back 100 percent again, this was a great lesson jaja, going to be really careful with the shoulder from now on, hope i dont re-injure it again, these suckers take alot of time to heal. :S Thanks for everything ill keep posting my progress, and if there is anything you want to say, say it.. lol

Hey one more thing is it normal my shoulder hurts A LITTLE tiny bit, just like a little discomfort after the rehab exercises?

normal to hurt a little bit after any exercise ,it will feel tired because you are always subconsciously comparing it to the other shoulder, so ur brain makes u feel this tiny difference which makes you feel this discomfort. this small discomfort takes some time to completely go away, the important now is to totally avoid any sudden moves and acceleration with your shoulder always start the movement slowly.
as i said most bodybuilders suffered from rotator cuff problems your problem is minor don't worry about it.
keep us posted

Originally Posted by bjg

normal to hurt a little bit after any exercise ,it will feel tired because you are always subconsciously comparing it to the other shoulder, so ur brain makes u feel this tiny difference which makes you feel this discomfort. this small discomfort takes some time to completely go away, the important now is to totally avoid any sudden moves and acceleration with your shoulder always start the movement slowly.
as i said most bodybuilders suffered from rotator cuff problems your problem is minor don't worry about it.
keep us posted

oh, makes sense, damn its minor, cant imagine how long a major injury takes to heal, i have one more question before i begin to workout on monday, in chest with the incline flies, presses i should go less weight 10-12 reps or 10-15 reps slowly and controlled and in the pushups should i max out how many i can? In back im guessing im maxing out on pullups since im doing them assisted. On the rows do i do the same thing as chest? 10-12 or 10-15 slow. On shoulders ill keep dong the same rehab workout, in arms, can i do chair dips? what about a negative curl, which is a bicep curl, but instead you start from the top and let the weight go down slowly, you use more weight since you dont curl it up just down. Legs and abs ill keep doing what i do. And what about outer bicep curl something like this http://www.health-and-physical-fitne...epCurlFlex.jpg just that with dumbbells, from there on, im pretty good i believe, any other exercise i shouldnt do, ur welcome to tell me

the rotational moves you are doing are basically are used for rehabilitating the rotator cuff but don't over do it with reps.

keep doing the rehab but less reps. Now after you warm up properly you can do presses as you said controlled motion 12 reps fine, push ups you can start maxing out as long as no pain in any rep. pull ups are ok just dont swing and when you do them slowly and controlled you can't do much so you need assistance. biceps curls are fine but light weight because if you try heavy you will have the tendency to jerk the dumbells in the begining so what i recommand for biceps for now is to lean on something like a preacher curl (one arm or both) this way you isolate the shoulder and you take out any stress from it, (if you do them standing or sitting there will be stress on the shoulder then just be careful of the sudden moves), rows no problem like chest.
Chair dips: use two chairs parallel so that you are more comfortable and your back is aligned with your arms, if you use one chair your arms will be behind your back putting stress on shoulders, then do dips but don't go down all the way, just half way, for triceps you can also do push ups like this: you r arms must be higher than legs like you are leaning on a table, but now tuck your elbows in to your body and hands close to each other and do push ups, your head must almost touch your hands as you go down like skull crushers.
COMPLETELY AVOID ANY KIND OF upright front rows for shoulders (like front raises but bending elbows) Do NOT Do this one at all.
VERY IMPORTANT: REST WELL BETWEEN YOUR FIRST WORKOUTS i would say 2 days between workouts for the first 5 workouts. and see from there how you feel, if you are getting better and don't feel worse then you can workout more often , if not then rest 3 days instead of two between workouts etc....from now on you have to manage your injury smartly. you'l be fine soon

Originally Posted by bjg

keep doing the rehab but less reps. Now after you warm up properly you can do presses as you said controlled motion 12 reps fine, push ups you can start maxing out as long as no pain in any rep. pull ups are ok just dont swing and when you do them slowly and controlled you can't do much so you need assistance. biceps curls are fine but light weight because if you try heavy you will have the tendency to jerk the dumbells in the begining so what i recommand for biceps for now is to lean on something like a preacher curl (one arm or both) this way you isolate the shoulder and you take out any stress from it, (if you do them standing or sitting there will be stress on the shoulder then just be careful of the sudden moves), rows no problem like chest.
Chair dips: use two chairs parallel so that you are more comfortable and your back is aligned with your arms, if you use one chair your arms will be behind your back putting stress on shoulders, then do dips but don't go down all the way, just half way, for triceps you can also do push ups like this: you r arms must be higher than legs like you are leaning on a table, but now tuck your elbows in to your body and hands close to each other and do push ups, your head must almost touch your hands as you go down like skull crushers.
COMPLETELY AVOID ANY KIND OF upright front rows for shoulders (like front raises but bending elbows) Do NOT Do this one at all.
VERY IMPORTANT: REST WELL BETWEEN YOUR FIRST WORKOUTS i would say 2 days between workouts for the first 5 workouts. and see from there how you feel, if you are getting better and don't feel worse then you can workout more often , if not then rest 3 days instead of two between workouts etc....from now on you have to manage your injury smartly. you'l be fine soon

Thanks man, really helpful, now the upright rows should i avoid that COMPLETELY? EVEN when my shoulder stops hurting and its healed should i avoid that exercise? And let me see if i get what you are saying about resting a few days, so on monday im planning on doing chest, so you are recommending a have tuesday off and then on wendesday i do lats, rest thursday and then on friday i do shoulders rest saturday and on sunday i do legs etc..etc.. like that?

Originally Posted by wasep11

Thanks man, really helpful, now the upright rows should i avoid that COMPLETELY? EVEN when my shoulder stops hurting and its healed should i avoid that exercise? And let me see if i get what you are saying about resting a few days, so on monday im planning on doing chest, so you are recommending a have tuesday off and then on wendesday i do lats, rest thursday and then on friday i do shoulders rest saturday and on sunday i do legs etc..etc.. like that?

Also you didnt answer about the negative curl, which you start the curl from the top position and let it down slowly you use more weight but my arm is against my leg so i guess its ok, just asking because of the heavy weight. Oh and wat about dumbbell pullovers?

Originally Posted by wasep11

Also you didnt answer about the negative curl, which you start the curl from the top position and let it down slowly you use more weight but my arm is against my leg so i guess its ok, just asking because of the heavy weight. Oh and wat about dumbbell pullovers?

yep that is fine , pullovers are fine as long as you dont go all the way back and too much to the front , stop as you get above your head.
yes avoid front row raises for now for about 6 months these put lot of stress on rotator cuff.
as you said rest between workouts, you can do two muscles in one day and rest 2 days then again 2 muscles then rest 2 days etc..
better than doing one muscle and rest 1 day.
now what you can do is to do chest and shoulders at the same day but not too many shoulders sets...this way your shoulders get plenty of rest, because if you do chest one day then shoulders another day you will be working your shoulders too much because as you do chest your shoulders will be working also. here is a routine you can follow:
don't think monday, tuesday etc.. just follow a program not according to days:
chest + shoulders, rest 2 days, back and biceps, rest 1 day, triceps, rest 2 days, legs, rest 1 day then again chest shoulders,..... like this your shoulders get plenty of rest

or another alternative:
chest triceps- rest 2 days- back biceps-rest 2 days- shoulders- rest 1 day- legs- rest 2 days and again start all over

you can do abs in the days you rest.
as you get better you can decrease the rest periods.

Originally Posted by bjg

yep that is fine , pullovers are fine as long as you dont go all the way back and too much to the front , stop as you get above your head.
yes avoid front row raises for now for about 6 months these put lot of stress on rotator cuff.
as you said rest between workouts, you can do two muscles in one day and rest 2 days then again 2 muscles then rest 2 days etc..
better than doing one muscle and rest 1 day.
now what you can do is to do chest and shoulders at the same day but not too many shoulders sets...this way your shoulders get plenty of rest, because if you do chest one day then shoulders another day you will be working your shoulders too much because as you do chest your shoulders will be working also. here is a routine you can follow:
don't think monday, tuesday etc.. just follow a program not according to days:
chest + shoulders, rest 2 days, back and biceps, rest 1 day, triceps, rest 2 days, legs, rest 1 day then again chest shoulders,..... like this your shoulders get plenty of rest

or another alternative:
chest triceps- rest 2 days- back biceps-rest 2 days- shoulders- rest 1 day- legs- rest 2 days and again start all over

you can do abs in the days you rest.
as you get better you can decrease the rest periods.

Damn so no upright rows for 6 months, what is a good alternative for it, now 2 days so 48 hours right, so lets say i workout on monday then i would workout again on Wednesday it is kind of a stupid question but hey better ask than to injure something jaja. Im going to post how my routine would look:

Chest and shoulder:

Warm-up and stretch

Superset1: Chest flies and External rotation rest 30-90 seconds for next superset

Superset2:Chest Press,Front raise and lateral raise, i combine them instead of doing them separately like 12 reps front raise i do 1 front raise then 1 lateral raise etc.. etc.. 30-90 seconds rest for next superset

Superset3:Incline Fly and Shrugs Rest 30-90 seconds for next superset

Superset4:Incline Press and Incline Pushups 60-90 Seconds rest. Repeat

Then just repeat everything 3 times

Stretch

Back and Biceps:

Warm-up and stretch

Superset1: Dumbbell Curl and One Arm Row 30-90 seconds rest for nest superset

Superset2:Wide Pullup And Twenty Ones 60-90 seconds rest for next superset

Superset3: 2 Dumbbell Bent Over Row and Hammer Curls 30-90 Seconds rest for next superset How to do Standing Bent Over Row with Two Dumbbells- Back Exercise Training Workout something like that maybe ill do it sitting down for lower back protection.

Superset4: Narrow Grip Pullup and Reverse Curls 60-90 Seconds rest for next superset

Superset5: Chinup and this exercise i know called Crazy Eights which is holding one arm halfway in a curl in a static position doing 8 curls with the other arm then switch do 8 reps with the other arm and hold it with the other and repeat one more time so 16 reps each arm 32 in all. Rest 60-120 seconds.

Repeat 3 more times.

Stretch

Triceps:

Warm-up and stretch

Tricep Kickback 3 sets 10-12 reps

Chair Dips Max Reps 3 sets 10-12 reps

Lying Two Dumbbell Tricep Extension 3 sets 10-12 reps

I dont know what exercise to put here, One arm seated or standing dumbbell tricep extension, or two dumbbell standing or seated dumbbell tricep extension, or one dumbbell seated tricep extension difference from the one arm is in this one you use one dumbbell for both arms so that means more weight which i think its no good so lets put that out, or a tricep bench press which is a variant from a normal bench press your palms are facing you. Something like this Reverse Triceps Bench Press Exercise Guide and Video just that with dumbbells.

3 sets 10-12 reps.

Stretch.

Legs, keep doing what im doing, lunges, dumbbell squats jumping squats jump rope calf raises all good stuff.

Abs, in rest days, and that is about it, i know its long, but yeah, any exercises i need to remove or if i need to shorten the workout or something let me know thanks , oh and for how much should i be doing this 1 month?

Ok im going to start the routine right now lets see how it goes :o