Now I have done it! (possible rotator cuff injury??)

[ArduousMeister]

Well it all started about a week ago. I was at the gym doing just a regular DB chest press. On my last set I was a little drained and while trying to position the DBs beforeI started the press I kind of tourqed my left shoulder. I ended up getting someone to spot me and I finished the set and the rest of my chest routine, this was last Monday. Woke up the next day a little sore and stiff but ok. But change nothing in my split for the week, a little sore but nothing that worried me. By saturday there was hardly any pain left at all. Yesterday on my first set I felt the pull but this time bad. I tried doing one set with a lot of pain and couldn't do any more. I tried the machines trying to get a light workout but too much pain told me I should quit. Now I have a hard time lifting my arm above my head I have decided that for this week I am going to take a break from anything that would put any pressure on this joint. Which means only hams, quads, calfs, abs this week. Last week I found strain on it even doing hammer curls and I want to avoid doing any major damage. So I am just carious if anyone has done anything similar ( I am thinking possible rotator cuff injury) and if there is any suggestions.

 

[ponyboy]

Ah, that sucks...coming from someone who has had two major rotator cuff injuries definitely get it checked out.

One easy way is a self evaluation...grab a VERY light dbell (like 5 lbs.) and try to do some simple rotations in different directions, either lying down or standing. If you experience pain and/or weakness in any area then you have pooched it.

Good news is that it probably isn't torn, just strained....either way you could have problems if you keep aggravating it. Go to a sports therapist and have them check it out if it's a possibility.
Regular docs don't know jack about muscles.

 

[ArduousMeister]

As far as self evaluation goes I had to place my arm agains the wall this mor to put on pit stick so I know there is an injury

I hate docs of all kind because I find that they all are quick to write a prescription for painkillers or something that cost money and are not necessary. For me I am fine with Ibuprofen. Was there anything you did for rehab? I was thinking I might try some very light rotator cuff exercises.

 

[ponyboy]

Mine was pretty bad, but the SPORTS MEDICINE doctor (not a regular MD) gave me the option. Rehab it myself and maintain use, but it would take up to a year. Surgery was an option, but that would mean losing use of the arm for 4-6 months (no lifting anything period) and then it would be fully healed good as new.

I chose to rehab it myself. Add some rotator cuff exercises to your routine, using internal and external rotation movements, always with light weights (you'll find you can barely lift 2lbs. 12-15 times if it's really bad like mine). Bands are good for this as well. I hate to tell you, but it took a year before I could properly bench again...but mine was REALLY bad.

Chest movements should be performed on an incline for a better support angle. You'll find it easier. Dumbbells are also better than barbells, believe it or not. Sometimes your shoulder will simply fail and you'll drop things. It's embarrassing. Also, check your ego and don't overdo lifting anymore. Delicate joint needs to heal properly or you're going to screw it for life.

Definitely get it checked out b/c you don't know which muscles have been affected. That's all the info from my experience. Hope it helps!

 

[ArduousMeister]

Thanks for the input

 

[OceanDude]

I have been having a recurring probpem too. It's not rotator cuff I dont think but just general "joint" tenderness. I can't get but about 70% of my max weight on incline DB presses since I can't hardly start the silly things by myself without it huting my shoulder joints. I am just to stuborn to take a few weeks off but I know that is what it's going to take to heal up. Taking glucosamine etc. and still hurts. Have a similar problem on left forearm on the inside of the elbow where a ligament or something ties in. I have been working through the pain but I am going to need to jsut take a few weeks off of upper body completely I think to get better.

 

[ponyboy]

Originally posted by OceanDude
I have been having a recurring probpem too. It's not rotator cuff I dont think but just general "joint" tenderness. I can't get but about 70% of my max weight on incline DB presses since I can't hardly start the silly things by myself without it huting my shoulder joints. I am just to stuborn to take a few weeks off but I know that is what it's going to take to heal up. Taking glucosamine etc. and still hurts. Have a similar problem on left forearm on the inside of the elbow where a ligament or something ties in. I have been working through the pain but I am going to need to jsut take a few weeks off of upper body completely I think to get better.

Believe it or not from the sounds of it you may have injured your bicep. Your upper bicep tendon inserts into the shoulder capsule and the lower attachment is across the elbow joint where it sounds like you're having pain. My bicep tendon got injured along with my rotator cuff when I blew it out.

Try this: hold a dumbbell (medium weight)at your side with your arm bent 90 degrees. Then lift the dumbbell towards the ceiling, keeping the constant angle in your elbow (like an uppercut). If it is weak, then you have likely injured your bicep tendon.

 

[ArduousMeister]

OD - I was looking at glucosamine before but I didn't think that since I was younger (25) that I would need to use it, but I have been re-reading about it and I think it might be worth giving a try for a bit.

 

[OceanDude]

It's not a miracle suppliment by any means but over time it can help reduce join pain and help repair small injuries.

 

[ArduousMeister]

Originally posted by OceanDude
It's not a miracle suppliment by any means but over time it can help reduce join pain and help repair small injuries.

Like most supps, but from what I have seen this supp is very cheap so if it works, good! And if it doesn't I am not out that much $$

 

[OceanDude]

Exactly. There are some additional supliments and co-factors you can get also. Generically they call these suppliments "joint care" products (Chondroitin is another ingredient they usually co-package). And there are others. These are suppose to be good for ligament and tendon repair too.