Shoulder hurts!

[malfeasance]

Just as an update to this thread. 6 months of RC rehab exercise has paid off.

Yesterday I did my first bench press workout in close to a year and I was able to work up to 315 x 5 with no pain at all in my shoulder... some instability, but that is to be expected having not done the exercise at all in such a long time. I was pretty impressed at my strength considerin I have only been doing Machine and DB work at medium to medium-heavy weight for the last 6 months.

Feels great. So to all you RC tear sufferers, keep at it.

Damage,

Thanks for the encouragement. It was needed. Can I ask you a couple of questions?

(1) Did you go to a doctor to get a diagnosis?

(2) Would you mind sharing what exact RC rehabilitation exercises you were doing? Every Google search turns up something a little different.

Congratulations on getting back into benching heavily. 315 is what I was doing when I injured mine. I would love to get back to that. I injured it back in the beginning of April. It is now July, and I am still suffering, but it has improved a lot.

 

[GearsMcGilf]

Cissus Rx works wonders. It knocked out my shoulder and elbow pain completely. When I stopped taking it for a while, it came back. It's definitely worth a shot.

 

[sonofsam1975]

hi.....i tell you one thing once to damage your shoulder your screwed why because of the scare tissue you get from heeling . i have been there done that for 45 years and man i could bench i was one of the a hand full back in the late 60's that could bench over 500 pounds (no juice )wish i did lol but over the years i just keep trying to train and then i get to a point where my strenght is just much for my tendons and bang there go's the shoulder again i'm on the mend again but this time i'm going for a dexamethasone shot it does wonder's i have tryed deca because a friend on mine said it worked for him ....well it doesnt .so you hang in there maybe try a lighter weight just to keep the mucsle trained thsats what i do till i can go full force again .

 

[damage]

Damage,

Thanks for the encouragement. It was needed. Can I ask you a couple of questions? ( answers are in dark red)

(1) Did you go to a doctor to get a diagnosis?

yes I did. this is important so you know the exact nature of the injury and you can begin appropriate rehab.

(2) Would you mind sharing what exact RC rehabilitation exercises you were doing? Every Google search turns up something a little different.

internal and external cable rotations 15-30 reps daily

shoulder dislocations with a band 10 reps daily

very light lateral and front raises 12-15 reps 3 times a week

scapula retractions 10-15 reps daily

rear delt work weekly.....very important for long term shoulder health

those are the main ones...........consistency is the key.

Congratulations on getting back into benching heavily. 315 is what I was doing when I injured mine. I would love to get back to that. I injured it back in the beginning of April. It is now July, and I am still suffering, but it has improved a lot

Keep at it..........dont push the area hard ....and leave your ego at home when you hit the gym...6-8 months minimum for a close to full recovery as long as you dont reinjure it by trying to go heavy. Avoid upright rows and barbell presses....

I dont think I will ever go back to benching heavy consistently.....I feel it has its place when building strength but for bodybuilding purposes, it is not necessary.... especially if you have shoulder issues. I will be sticking with Incline DB presses and very heavy decline and incline hammer strength presses. They add mass to the chest just as well without aggravating the shoulders too much.

 

[malfeasance]

Damage, thanks. I'll call the doc today, and I am looking on You Tube for demonstrations of those exercises.

 

[malfeasance]

i dont think i will ever go back to benching heavy

Yesterday I did my first bench press workout in close to a year and I was able to work up to 315 x 5

lol!

 

[damage]

lol!

hey, You know the feeling

its tough to leave that ego at home sometimes

But seriously though, It was just to check the injury out and see how far along I have come......I wont start a bench press program , but every once in a while I might just get under there and push out a few reps. No harm no foul.

315 isnt heavy. 405 now thats heavy weight........shiiiiiiet, High school kids everywhere are repping 315, its like the new 225.

 

[malfeasance]

It is for me! See original post in this thread!

 

[malfeasance]

X-Rays taken, MRI coming up, should know a diagnosis soon - surgery or rehab . . .

 

[malfeasance]

Doctor will tell me if I need surgery tomorrow (they call it informing me if I am a "candidate" for surgery!).

Nervous.

 

[damage]

Dont take the surgery option unless its absolutely necessary............

 

[malfeasance]

Dont take the surgery option unless its absolutely necessary............

I won't - I am nervous to find out what is wrong in there and how to fix it. My understanding is that some shoulder injuries cannot heal without surgery.

 

[malfeasance]

No surgery for me!

Surgeon said it needed several more months of rest, which includes weightlifting, but using light weights. He said even flat benching is fine, so long as it is light.

 

[sonofsam1975]

hey.sounds great just inflammed , a dexamethasone shot will make it so much better will help it heal faster , give it a try you will be happy you did only a doc can do it /

 

[malfeasance]

Actually he said my shoulder is fine. It is a minor pec tear. He said there may be some minor scarring, but surgery would scar it worse. The shoulder looked great other than minor degenerative labrum tears that he said were normal.

I worked my chest today.

The weight was ridiculously light, but it felt good to work it again. We'll see how it goes.