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  1. #1
    www.egyfitness.com Finnegan Bell's Avatar
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    After cortisone shot in my shoulder ,please help. *reps*

    I know this belongs to other section ,but I really need the misc help ,because I've been off the gym for 40 days and I am really frustrated.

    I was diagnosed with supraspinatus tendinitis 2 weeks ago. The doctor prescribed me anti-inflammatory meds. I took them for 2 weeks ,did ice ,stretches,massage..etc, with slight improvement ,so he gave me cortico-steroid shot in the tendon. I am much better now ,but I really want to prevent this to happen again.

    Anybody knows what exact exercises to strengthen my tendon and when to do them exactly?

    He told me to do arms circles ,but they hurt. Another guy told me to do empty hand (front-lateral) raises.
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  2. #2
    Registered User kilo1's Avatar
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    What does your exercise routine look like, how long have you been doing it and what is your previous experience with resistance training?
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  3. #3
    Registered User clang_69's Avatar
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    Supraspinatus is one of the rotator cuff muscles. Try internal / external rotations with cables ( or light dumbells). Worked pretty good for me, combine with deep tissue massage and acupuncture (if you got the ca$h).
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  4. #4
    www.egyfitness.com Finnegan Bell's Avatar
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    Originally Posted by kilo1 View Post
    What does your exercise routine look like, how long have you been doing it and what is your previous experience with resistance training?
    I have been lifting for 3 years ,just started 5x5 Madcow intermediate. The injury was cause by putting heavy weights ,at wrong location on my delts for front squats. I strained the muscle and felt big pain when bench pressing afterwards.

    Originally Posted by clang_69 View Post
    Supraspinatus is one of the rotator cuff muscles. Try internal / external rotations with cables ( or light dumbells). Worked pretty good for me, combine with deep tissue massage and acupuncture (if you got the ca$h).
    The internal rotation muscles is already worked by several exercises. There are 4 RC muscles ,external rotation doesn't work the supraspinatus. But I'll do them anyways to avoid any other injuries since I'll bench heavy weights.
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  5. #5
    Registered User kilo1's Avatar
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    Originally Posted by Finnegan Bell View Post
    I have been lifting for 3 years ,just started 5x5 Madcow intermediate. The injury was cause by putting heavy weights ,at wrong location on my delts for front squats. I strained the muscle and felt big pain when bench pressing afterwards.
    Can you palpate it? Does it feel like potato flour? If not, I'd guess its not an inflammation, but a muscle belly tear. (The reason I think this is that tendinitis is developed over time, if you have been doing stuff for 3 years your joints and tendons are used to that kind of activity.)

    If its a muscle belly tear, follow this (written by Rippetoe).

    Here is the tried-and-true injury rehab method for muscle-belly injuries we got from Starr and that has worked for years better than any other method I've ever used. It also works well on orthopeadic injuries in general, and should be tried before anything more elaborate is used. Wait 3-4 days until the pain starts to "blur",which indicates that the immediate process of healing has stopped the bleeding and has started to repair the tissue. Then use an exercise that directly works the injury, i.e. that makes it hurt, in this case the squat. Use the empty bar and do 3 sets of 25 with perfect form, allowing yourself NO favoring the injured side. If it's ready to rehab you will know by the pain: if the pain increases during the set, it's not ready, if it stays the same or feels a little better toward the end of the set, it is ready to work.

    The NEXT DAY do it again, and add a small amount of weight, like 45 x 25 x 2 , 55 x 25. Next day, 45 x 25, 55 x 25, 65 x 25. Continue adding weight every day, increasing as much as you can tolerate each workout. It will hurt, and it's supposed to hurt, but you should be able to tell the difference between rehab pain and re-injury. If you can't, you will figure it out soon enough. This method works by flushing blood through the injury while forcing the tissue to reorganize in its normal pattern of contractile architecture.

    After 10 days of 25s, go up in weight and down in reps to 15s, then to 10s, and finally to fives. During this time do NO OTHER HEAVY WORK, so that your resources can focus on the injury. You should be fixed in about 2 weeks, squatting more than you hurt yourself with.

    This method has the advantage of preventing scar formation in the muscle belly, since the muscle is forced to heal in the context of work and normal contraction, using the movement pattern it normally uses. The important points are 1.) perfect form with 2.) light weights that can be handled for high reps, 3.) every day for two weeks, and 4.) no other heavy work that will interfere with the system-wide processes of healing the tear.

    It is also very important through the whole process of healing the injury that ice be used, during the initial phase after the injury and after the workouts. Use it 20 on/20 off, many times a day at first and then tapering off to morning, after the workout, and before bed. Ice is your best friend in a muscle belly injury, holding down inflammation and fluid accumulation ("swelling") while at the same time increasing beneficial blood flow through the injury. But DO NOT USE ICE MORE THAN 20 MINUTES AT A TIME. More than that can cause more damage than it repairs.

    This may actually be the most useful post on this entire little forum of mine, and if you use this method exactly you can save yourself many weeks of lost training and long-term problems with muscle-belly scarring. Try it and see.
    Anyways, good luck with your injury dude.
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  6. #6
    Registered User tprollin40's Avatar
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    Originally Posted by Finnegan Bell View Post
    I know this belongs to other section ,but I really need the misc help ,because I've been off the gym for 40 days and I am really frustrated.

    I was diagnosed with supraspinatus tendinitis 2 weeks ago. The doctor prescribed me anti-inflammatory meds. I took them for 2 weeks ,did ice ,stretches,massage..etc, with slight improvement ,so he gave me cortico-steroid shot in the tendon. I am much better now ,but I really want to prevent this to happen again.

    Anybody knows what exact exercises to strengthen my tendon and when to do them exactly?

    He told me to do arms circles ,but they hurt. Another guy told me to do empty hand (front-lateral) raises.
    http://askthetrainer.com/rotator-cuff-exercises.html
    Also its best to stop the heavy weights bro, learn how to do less weight with maybe a lil stricter form.
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