Weird shoulder pain, diagnosed with subacromial bursitis?

[Zinder]

Hey guys, so about two months ago, I was doing some heavy military presses in the smith machine, and I felt this intense pain in my right shoulder, like when you have an amazing pump, but really deep inside my shoulder. I stopped all training for about 2 weeks and the pain went down, but I still had some crackling noises and this weird thing. If I stretch my arm upwards in a lateral raise, my shoulder hurts on the way down, but the pain goes through all of my arm, and it almost feels like it is stuck or something like that, I got an mri scan and my doctor diagnosed me subacromial bursitis. He gave me pt and some ketoprofen, and this is my 9th day on pt, and my 9th day on treatment and it doesn't seem to get away. I really don't care if it takes some time to heal, what I don't want is surgery, I had one on my left arm and I don't want another one. Any of you guys had something like this before? Thanks!

[killyoselfnig32]

Best thing you can do is focus on posture. Hold your shoulders back, retract the scapulas, chest up and out, chin tucked back. Do this all the time. Yes, you will be sore but your body will adapt correctly within a week most of the time.

1. Drop all pressing movements
2. Do lots of horizontal pulling (rowing.... except NOT upright rows)
3. Strengthen ONLY your external rotators... ignore internal rotators
4. foam roll thoracic spine + mobility work (http://www.marksdailyapple.com/how-t...pine-mobility/ )
5. Ice after any exercise/swelling
6. Band dislocates & wall slides (youtube these)
7. Lots of massage/tennis balling/etc. from the scapulae to the anterior shoulders.
8. Stretch chest and lats. A LOT. Use a basketball to roll out your chest, especially the pec minor as well. If you can't get it well use your hands to massage.
9. Fish oil for anti-inflammatory, joint supps if you need any (sections 4&5 describe these here):
http://www.eatmoveimprove.com/2009/08/on-tendonitis/

9. Do nerve glides wfs
http://www.handhealthresources.com/S.../Exercises.htm
10. Deep tissue massage to everything in your upper body. And by everything I mean EVERYTHING. Down into the forearms as well.

11. Correct your posture!!!!!!!

Here's a good set of vids on scapular mobility and stability:
http://www.youtube.com/watch?v=y4Wo095zPnc
http://www.youtube.com/watch?v=1YHIV4a81Os

Also, diesel crew rehab vid is a good one for restrengthening your shoulders once you start getting back into it:
http://www.youtube.com/watch?v=A0ONHZmsFec

Here's a good article series about posture as well (Neanderthal No More):
http://www.t-nation.com/readTopic.do?id=459379
http://www.t-nation.com/readTopic.do?id=459206
http://www.t-nation.com/readTopic.do?id=462481
http://www.t-nation.com/readTopic.do?id=472224
http://www.t-nation.com/readTopic.do?id=535872


Most of this stuff is focusing on mobility and improving posture. If stuff is painful, obviously don't bother doing it.

Impingement you'll want to start doing RC work + fix posture + shoulder mobility as it starts to imrpove.

[Zinder]

Best thing you can do is focus on posture. Hold your shoulders back, retract the scapulas, chest up and out, chin tucked back. Do this all the time. Yes, you will be sore but your body will adapt correctly within a week most of the time.

1. Drop all pressing movements
2. Do lots of horizontal pulling (rowing.... except NOT upright rows)
3. Strengthen ONLY your external rotators... ignore internal rotators
4. foam roll thoracic spine + mobility work (http://www.marksdailyapple.com/how-t...pine-mobility/ )
5. Ice after any exercise/swelling
6. Band dislocates & wall slides (youtube these)
7. Lots of massage/tennis balling/etc. from the scapulae to the anterior shoulders.
8. Stretch chest and lats. A LOT. Use a basketball to roll out your chest, especially the pec minor as well. If you can't get it well use your hands to massage.
9. Fish oil for anti-inflammatory, joint supps if you need any (sections 4&5 describe these here):
http://www.eatmoveimprove.com/2009/08/on-tendonitis/

9. Do nerve glides wfs
http://www.handhealthresources.com/S.../Exercises.htm
10. Deep tissue massage to everything in your upper body. And by everything I mean EVERYTHING. Down into the forearms as well.

11. Correct your posture!!!!!!!

Here's a good set of vids on scapular mobility and stability:
http://www.youtube.com/watch?v=y4Wo095zPnc
http://www.youtube.com/watch?v=1YHIV4a81Os

Also, diesel crew rehab vid is a good one for restrengthening your shoulders once you start getting back into it:
http://www.youtube.com/watch?v=A0ONHZmsFec

Here's a good article series about posture as well (Neanderthal No More):
http://www.t-nation.com/readTopic.do?id=459379
http://www.t-nation.com/readTopic.do?id=459206
http://www.t-nation.com/readTopic.do?id=462481
http://www.t-nation.com/readTopic.do?id=472224
http://www.t-nation.com/readTopic.do?id=535872


Most of this stuff is focusing on mobility and improving posture. If stuff is painful, obviously don't bother doing it.

Impingement you'll want to start doing RC work + fix posture + shoulder mobility as it starts to imrpove.

Hey thanks a lot man! really informative stuff, I'll give a go at this, actually I'm starting deep tissue massage tomorrow, but I'll tell the maseuse to do it exactly as you described. I'll let you know how it went. I really appreciate it man!

[PieceOfT]

Hey! I was just diagnosed with inflammation of the subacromial bursa. I've taken a week off from the gym. The doc showed me some stretching exercises to do. I noticed the pain mostly in shoulder presses and chest presses.

How are you feeling now? Is there anything that helped you heal?

[SlowAnSteady]

Hey thanks a lot man! really informative stuff, I'll give a go at this, actually I'm starting deep tissue massage tomorrow, but I'll tell the maseuse to do it exactly as you described. I'll let you know how it went. I really appreciate it man!

Please do not follow that guide (no offence to the poster) but a lot of what was mentioned is not something you should be thinking about doing right now, maybe weeks and weeks down the road. Follow what your PT gave you for now since they have physically seen your shoulder and will know your limitations. I'm curious though, did they do just an MRI or did they inject the die in you for an arthrogram? I don't really know where you experienced your issue in the shoulder but sometimes depending on the injury a basic MRI won't show everything and an arthrogram as the secondary MRI afterwards can give more specific information that can be useful.