rotator cuff

paul513607 · 12-31-2002, 12:43 PM

I have a partial tear. been told to rest and therapy - no surgery. Anyone else have this ever and what was outcome?

undroo · 12-31-2002, 02:31 PM

I've had a few rotator cuff injuries.
The first thing you've gotta do is keep off the weights for atleast 4 weeks!
The next two weeks, do light weights, do it slowly and stretch out the shoulders between every set. You want to make sure that you don't get a lot of scar tissue around the area.
I recovered once from a rotator cuff, but didn't spend enough time stretching it out and the shoulder got very tight. I went to a bodybuilding masseur and he spent 45minutes stripping my shoulder...not a pleasant thing, I had yellow and brown bruises on my shoulder for a week!

Also, if you're going to do shoulder presses - do them either on a machine or with a barbell with someone spotting you through the whole rep. It's very very easy to just pull a dumbell back ever so lightly and BANG, there she goes again!

There's a great excercise that you can do to slowly build up strength. Grab two light dumbells - circuit class weights I'm talking!
Now, lie down on a bench, perpendiculary (eg if you were doing bench press, the mid point where your forearms are completely verticle - your elbows are on the bench).
Now go to that midpoint, elbows on the bench, forearms completely verticle. Hold that arm position and SLOWLY rotate your shoulders so that your arms are now in-line with your head, keeping the 90' bend at your elbows intact and then rotate your shoulders back up to the starting position.
Works a treat!

paul513607 · 01-02-2003, 06:21 AM

thanks

MiloMan · 01-02-2003, 06:31 AM

http://www.bodybuilding.com/fun/dorian1.htm

6_2_/215lbs · 01-02-2003, 03:09 PM

^ those are good

peep this article, I have been following it faithfully for almost 2wks and the gains are ENORMOUS!

http://www.dolfzine.com/page391.htm

Al_Bundy · 01-02-2003, 04:17 PM

Tore the thing, couldn't train for ages. Something as simple as upright rows; up once - slight twinge in the cuff, up second time - excruciating pain, drop the barbell, off to the physio who thought it was a damaged nerve or a slipped disc.

6_2_/215lbs · 01-02-2003, 04:21 PM

Tore it 10x, surgery 3yrs ago, still building it.

BLiSS420 · 09-20-2003, 10:16 AM

ok my right shoulder has been sore for 2 days now.. it feels kinda tight and my range of mobility has also been sacrificied.. should i give it a few more days to see if it gets better on its own then goto a doc? how can i tell the diff between a strained muscle and something more serious like a dislocation?

amusclehead · 09-20-2003, 10:20 AM

Quote:

Originally posted by Al_Bundy
Tore the thing, couldn't train for ages. Something as simple as upright rows; up once - slight twinge in the cuff, up second time - excruciating pain, drop the barbell, off to the physio who thought it was a damaged nerve or a slipped disc.

FYI, upright rows are very bad for your rotator cuff.

Seanh · 09-20-2003, 12:28 PM

First the rotator cuff is common source of injury.
Four main muscle groups:

Supraspinatus: abduction from shoulder up to 90 degrees (then deltoids take over)
Infraspinatus/teres minor: external rotation
Subscapularis: internal rotation
Simple tests to figure out where the tear is located and address that region appropriately. I'll try to find a website with pictures on it otherwise I can explain them to you.

What I would do right now.
Go to the doctor if: severe pain with motion, severe decrease in range of motion, any focal neurological deficits (numbness, tingling or weakness in any portion of the arm, remember the arm is divided into several regions that individuals nerves supply and numbness/weakness/tingling are sings of nerve impingment that require medical evaluation and decompression)
If above criteria not met then:
Ice it 10' at a time at night.
Apply heat in the morning.
Give it 1-2 weeks rest
Then begin physical therapy exercises (look on the web, the are everywhere)
NSAID's (Ibuprofen, motrin etc) three times a day, extra strength, for 7 days ONLY (as long as you have no history of gastrointestinal problems, bleeds etc.) It takes about a week of NSAIDs for the antiinflammatory effect to occur. The pain ofcourse is resolved in a few hours.
Hope that helps a little. Let me know if you have further questions.

BLiSS420 · 09-21-2003, 12:19 PM

ah very cool thanks for the info man..

i think i pinpointed how/when i messed it up.. i was horsing around with a friend and we were gridlocked with our hands together trying to push each other but we were going nowhere so i tried to duck under our arms and drive my shoulder into her chest or stomach put my arm stayed up and got pushed hard backwards.. i dunno if that paints a clear picture or not..

so from what i understand, the Supraspinatus is what I injured? tell me if im wrong here.. as for the symptoms.. i don't think there is any nerve damage so im gonna hold off for a little to see the doctor and see if it'll get better on its own

BLiSS420 · 09-21-2003, 05:15 PM

bump (sorry i needa know

)

Zoupa · 09-21-2003, 09:18 PM

Quote:

Originally posted by BLiSS420
ok my right shoulder has been sore for 2 days now.. it feels kinda tight and my range of mobility has also been sacrificied.. should i give it a few more days to see if it gets better on its own then goto a doc? how can i tell the diff between a strained muscle and something more serious like a dislocation?

I wouldn't worry too much about it. That happened to my right shoulder once and I thought the same thing as you. I gave it a little over a week, and still trained through it, and it was fine. But I'd still maybe check it out.

Seanh · 09-22-2003, 01:34 AM

bottom line is you need to give it some rest. Working through the pain is unfortunately a common mistake that can lead to serious injuries down the line.
Respect your body or it will let you down when u need it most.
Do at least 1 week of rest with motrin three times a day, heat in the morning and ice at night. Then start the weights again slowly the following week. Use light weights and good warm-ups. Listen to your body, if continues to hurt, get a checkup.

Its hard for me to picture the motion that caused your injury so I can't be certain its the supraspinatus or not. There are simple physical exam tests that i do in the clinic to isolate injury sources but that is not relevant at this point. It doesn't change our management.

BLiSS420 · 09-22-2003, 09:59 AM

the movement was basically a front raise that went wayyy too far.. i dunno if that helps at all.. either way im just gonna do legs this week and give my upperbody some time off.. thanks for the info man

Tamacracker · 09-29-2003, 10:27 AM

omg... some one pleae send me to the thread that explains the movement of upright rows that ruinds the rotorcuff... I mean is it when you lift too much that your shoulders can't handle it... Im able to do 4 sets of these... Can you damage it if you have a bad form?... I dont do this in any sloppy way, I've actually gained 30lbs on my lifts/reps on this work out.

I need more info on this.. i understand "amusclehead" made the thread, but I cant find nothin on him with rotorcuff, or upright rows?!?!

-Dan

**scott_donald** · 09-29-2003, 01:43 PM

Quote:

Originally posted by Tamacracker
omg... some one pleae send me to the thread that explains the movement of upright rows that ruinds the rotorcuff... I mean is it when you lift too much that your shoulders can't handle it... Im able to do 4 sets of these... Can you damage it if you have a bad form?... I dont do this in any sloppy way, I've actually gained 30lbs on my lifts/reps on this work out.

I need more info on this.. i understand "amusclehead" made the thread, but I cant find nothin on him with rotorcuff, or upright rows?!?!

-Dan

pm him he may know where it is...

IronMike · 09-30-2003, 11:12 AM

Quote:

Originally posted by Tamacracker
omg... some one pleae send me to the thread that explains the movement of upright rows that ruinds the rotorcuff...

Right here!

http://forum.bodybuilding.com/showth...ht=amusclehead

**scott_donald** · 09-30-2003, 02:22 PM

Quote:

Originally posted by IronMike
Right here!

http://forum.bodybuilding.com/showth...ht=amusclehead

welll found i looked for ages and could not find it last night...

amusclehead · 09-30-2003, 02:35 PM

Quote:

Originally posted by scott_donald
pm him he may know where it is...

actually, i don't

i don't bookmark all my topics, lol

IronMike · 09-30-2003, 02:40 PM

Its not that hard to find!

When you search type the persons username then use the drop box to search in a certain forum!

It took me about 30 secs to find!

**scott_donald** · 09-30-2003, 03:10 PM

Quote:

Originally posted by amusclehead
actually, i don't

i don't bookmark all my topics, lol

why not cant be that many....

**scott_donald** · 09-30-2003, 03:12 PM

Quote:

Originally posted by IronMike
Its not that hard to find!

When you search type the persons username then use the drop box to search in a certain forum!

It took me about 30 secs to find!

i searched through my old posts and gave up lloking for it... i wish i knew you could do it by forum but he still has thousands of posts... hey is that you getting on my case in another thread...