I realize that the first thing anyone will say regarding my problem is to see a doctor. However, having Tricare and seeing military doctors before with a muscle/joint/injury issue, I know that it will take weeks before I get to see anyone who will tell me anything other than take some ibuprofen and RICE. In the meantime, I would love to hear advice on the best way to modify my program to relieve my issue while still being able to get some training done.
I am a couple of months into the Starting Strength program, and about a week and a half ago, noticed after squatting that my left shoulderblade muscle (infraspinatus) was quite tender immediately after a set. I shrugged it off as just a bruise (I bruise easily, my back constantly has squat bar bruises). However, as I was leaving the squat rack I noticed that my left thumb was sorta numb, and up my forearm was also tingly. Made me kinda nervous, but I rested and massaged the shoulder later. It got better over time, and my next workout day I adjusted my grip wider as I had a very close grip before, and made sure to pay attention to see if I felt any pain, to stop. No problems.
Everything went well, until yesterday (so, almost a week since I was symptom free). I'm not making a lot of increases in weight lately, as I am cutting at the moment, so did the same weight (145) as I did on Wednesday. I was able to do all my sets on Wed at 145, but had a bad day yesterday partly due to bad pre-workout nutrition timing, and embarrassingly had to dump the bar on the pins. Aside from really trying to get out of the hole before dumping, I didn't feel like I strained anything in particular at the time. Later on that training session I also did some wide-grip pullups on the assist machine, which I had just added to my routine. I felt an odd sensation in my left armpit area (teres major, I believe), and called it a day.
Later that day the tingly thumb, forearm, and biceps came back. I also developed horrid trigger points in my left infraspinatus, rhomboid, and teres major, with aching referring pain. Today it's a tiny bit better and I have spent a large portion of the day foam rolling, using my Theracane, and stretching. the numbness fades from time to time.
Since, as I mentioned above, it will be ages before I can see a competent doctor, I don't want to completely stop weight training. I was wondering if anyone had any advice on exercises that will not stress this area out while being able to address as many muscle groups as possible. I was thinking leg press instead of squats, but would (light) front squats maybe be okay? Deadlifts are out? I will also avoid any pullups, probably rows too (I usually do bent-over rows). I have not had issues with bench pressing making this worse the first time around, so I don't know if I should avoid that as well. I just don't want to be stuck with doing cardio only while trying to heal, especially as I am cutting for another month and want to conserve muscle mass.
Any input would be appreciated, thank you!