shoulder bulletproofing: rarely about Rotator Cuff strength

[2Rude4MyOwnGood]

I've had a RC injury for a couple months I was posting about in here, doc saw it today. He said it was sub acromial bursitis, but could also be a subscapularis tear. Told me to not work out anything upper body, no bench press, no deadlifts, no squats. My heart's broken and I feel as though life itself is pointless without squats and deadlifts. I'm friggin about to cry because I NEED that daily release.

Do you think it's ok to keep on lifting if, and only if, it's pain free? Maybe? Someone please say yes. I will of course be running it by my physical therapist on Monday, my first day with her, but I just want to squat and tomorrow is squat day. I'm seriously gonna cry.

To be honest, I'd have some type of diagnostic testing done before resuming those exercises. If you've got a partial thickness tear right now, it could easily turn into a full thickness tear when put under stress. I know that it sucks, I understand that it's difficult to accept that your workouts will need to suffer for awhile, but I can tell you from first hand experience that it's not worth pushing through the pain or ignoring your body's signals that something isn't right.

This thread is gold and is WILDLY overlooked. This makes me sad.

I'm all up in this thread. Just wanted to drop of this link to a PT website that can help people understand which muscles and tendons might be causing their issues. Not a replacement for seeing a shoulder specialist, but it's a valuable resource.

http://www.pthaven.com/page/show/102937-special-tests

[malcolmg4gain]

I've suffered several dislocation took an mri diagnose with labrum tear alongside with SLAP tear. i went through arthroscopic repair currently under 2 mths of recovery mobility limited to 60 degree away from internal rotation position only.

[sowilson]

I've suffered several dislocation took an mri diagnose with labrum tear alongside with SLAP tear. i went through arthroscopic repair currently under 2 mths of recovery mobility limited to 60 degree away from internal rotation position only.

You will recover from this, you will get better. Be patient and follow your rehab plan. If you want to get a workout in you probably can do lower body work that doesn't load your upper body or involve movement of your repaired shoulder (for example the arm movement in running). My son does lunges, stair steppers, belt squats, and prowler pulls. It keeps him active and engaged with his friends.

[Monroe101]

Thanks mc for this!

I have mobility issues in one shoulder that I've had for years. No pain, though (Oh, it was painful initially! now it just has "issues" - lol).

I realize I should see a movement specialist in person, but am wondering if, barring that, arm bars and turkish get ups are as miraculous as some of the stories I've read. I suppose I should just try ... I am curious if these would be included in the movement work you suggest, provided they're done properly?

I thank U too

[Monroe101]

You will recover from this, you will get better. Be patient and follow your rehab plan. If you want to get a workout in you probably can do lower body work that doesn't load your upper body or involve movement of your repaired shoulder (for example the arm movement in running). My son does lunges, stair steppers, belt squats, and prowler pulls. It keeps him active and engaged with his friends.

Yeah it normal

[Monroe101]

I've suffered several dislocation took an mri diagnose with labrum tear alongside with SLAP tear. i went through arthroscopic repair currently under 2 mths of recovery mobility limited to 60 degree away from internal rotation position only.

Hope you get better

[stimmey]

Shoulders are such a complex joint, so easy to hurt

[JRod7291]

OK I just have 2 questions

First a little general information. I'm a 23 year old male who has been working out on and off for about 7 years or so.

I was recently diagnosed with a "shoulder impingement injury" as a result of an exercise I did incorrectly.

I had mri's done and my orthopedic said that he could not visibly see any tears in my shoulder.

I've been doing rehab workouts for my shoulder for about a month and a half 2 months and I have had a lot of improvement but I feel like I have peaked on my improvement but am still far from fully removed.

1.should I continue to do the rehab workouts if I am not recovering any further?

2. Can you fully recover from a shoulder impingement injury?

[sowilson]

if you have ever had shoulder issues, are or have engaged in a hitting sport, or are involved or have been involved in an overhead throwing sport (baseball, tennis, javelin, football QB, etc) then you should train as if you have a shoulder injury. That means warming up very, very well, doing some sort of prehab, executing your strength movements with perfect form, and stretching when done. So for you, you should continue to do your rehab workouts and if you aren't satisfied with your progress follow up with you surgeon or PT. Most people will probably recover fully from their impingement injury but it won't be everyone - medicine never is. But, you won't really know until you've exhausted the possibilities with your medical staff. Rehab is work, serious work, long, dull, boring work and you won't get any credit or kudos for doing it but you have to keep at it.

[JRod7291]

I just feel like it stopped getting any better and possibly has gotten worse in the passed week or so. I'm feeling more pain

[andrewstn]

In 95% of cases, it is a previous instability, that is to say that the humeral head passes in front of the glenoid of the scapula. In 5% of cases, instability is later. It is less so for rare (dislocation "erecta" of the epileptic).

Most of the time, this instability occurs after trauma during an armed movement stopped or not the arm, causing a tear and elongation often associated stabilizing elements at the front and bottom of the joint. The repetition of movement will bring instability in the absence (common) of wound healing. It may take 3 forms, sometimes associated in time:

head hand full forward and inward, there is permanent loss of contact with the two joint surfaces: this is the example of caricature of the true dislocation usually require emergency consultation for a doctor to perform a maneuver called "reduction" of the joint to relieve pain that is intense.
Sometimes the symptoms are more discreet: the head moves incompletely, the patient feels his shoulder "from" then "come back" spontaneously without particular maneuver or by simply putting the elbow to the body. This is called subluxation.
For a significant number of people, the movement is even smaller: there is only a pain or an apprehension occurring during the armed movement of the arm (using an object in a closet for example ). This is called painful and unstable shoulder.

[sdave9]

Great tips! One thing that helped me was to try not to sleep face down with your arm supporting your head, this was a main cause for me. It pinched my shoulder area bone on bone, helping to wear it out.

[Boxerkick]

Very informative. Most new builders neglect the shoulder injury and its prevention.. very well written

[aali1221]

So I get sore shoulder joints the days after shoulder day. I dont suffer from any shoulder injuries, aside popping/clicking my left shoulder. I do however do rotator cuff exercises every other shoulder day. I will start to do them consistently now as injury prevention and strengthening. How many days per week should I be doing them?

[MikeKlon]

A cause of shoulder discomfort can also be contributed from an activity entirely outside the scope of strength training. I recall that before I had my RC surgery. I would experience extreme discomfort from the the way I operated my computer mouse. Now, it goes without saying that the injury wasn't caused from this but, it caused a greater amount of pain than even a heavy dumbbell press routine.

[HowsUrDaySir]

This is really an interesting, insightful look into RCs and how your body works. Thank you sir for sharing.

[Behdady]

I have currently pain in my left shoulder for about 3 months and it prevents me from working out heavy. The first 10 minutes every movement is painful, however after I am warmed up, I can get through my work out. It really sucks, since you use your shoulder basically for every workout beside legs. Thanks for the insightfulpost!

[courtsmoke]

thank you for the info .

[gerbilz]

all you youngins' and/or adults with great insurance -

take full advantage of referrals for physical therapy, physiotherapy, etc.

this thread is really great for me with my physical therapy journey. all of intelligent brahs out here, dpts in the making?

one more thing--

don't be an idiot and neglect anything. i overworked my upper traps and now im in pt trying to level my shoulders. it's not fun. pay attention to your body. #no****

[gerbilz]

I have currently pain in my left shoulder for about 3 months and it prevents me from working out heavy. The first 10 minutes every movement is painful, however after I am warmed up, I can get through my work out. It really sucks, since you use your shoulder basically for every workout beside legs. Thanks for the insightfulpost!

See a doctor unless since you began to properly warm up the pain is no longer around. I mean either before, during and after.

My shoulder started giving me problems either after or during my workout. 6-8 exercises for shoulders or chest. talk about overkill.

[maxsmith1234567]

I hurt my right shoulder on May 4th I believe it was from a plyo push up. Now I can’t do any shoulder presses or bench presses without any pain. I can raise and move my arm all directions except reaching diagonal inside left. It doesn’t hurt when I do push ups. I you tubed physical Thearpy exercises and have been R I C E ing the injury. I feels a little better but still hurts a little should I continue to rest and do the PT exercises with my self diagnoses or should I go to the dr so they can tell me to rest and take ibuprofen like I’ve been doing?

[SuffolkPunch]

You should really work with a sports physio that has experience with people that do weight training.

If you hadn't already injured yourself, my general advice would be:
1. Do a roughly balanced amount of pushing (benching, pressing) and pulling (rowing, pullups) volume.
2. Do controlled reps, smooth tempo, moderate to high reps with good form - NEVER jerky
3. Add overhead shrugs, reverse flys, and L-flys to your routine. Do these with high reps.
4. Basically make sure you have free and easy movement of your scapulae - elevation, depression, retraction and protraction.

It may be worth finding the true range of motion of your pectorals as per this video:

[maxsmith1234567]

Thank you bro appreciate the reply! When it heals I’ll definitely do that.

[maxsmith1234567]

I finally went to the dr and got an x Ray. I have an AC separation in my right shoulder. He wants a mri to see if there is further damage. Using a sling now and Tylenol. He says the only way to get it better is to rest it completely. Taking 4 weeks off work. I haven’t been resting it I’ve still been running and working my legs but avoiding upper body. Do you think I should completely rest or continue to run?

Thanks.

Max

[maxsmith1234567]

I have a mri next week. Currently in a sling. I decided to chill out on working out until I get a grade level for the ac separation. I’m getting this stinging pain running down my triceps tendon and the back of my elbow. Is this normal?!

[maxsmith1234567]

Retarded dr no ac separation it’s a Subscapularis tear. They are doing an Mri soon. Hopefully I don’t need surgery!!

[maxsmith1234567]

Today got Mri results it’s a subscapularis and long head bicep tear. I’m going to try the physical therapy and cortisone shot route before surgery. What do you guys think?

[maxsmith1234567]

Today got Mri results it’s a subscapularis and long head bicep tear. I’m going to try the physical therapy and cortisone shot route before surgery. What do you guys think?

So I’m supposed to get cleared to go back to work on dec 3rd. I can’t believe I’ve been out of work since May. So crazy. I feel like my upper body strength is completely diminished. Good news is no surgery and physical therapy seems to be helping it get stronger. I don’t think I’ll ever be 💯 again but lesson learned always do a proper warm up no matter how Much time you don’t have to workout!!

[maxsmith1234567]

My rotator cuff and long head bicep isn’t 💯 healed but I got the all clear to go back to work and the gym. I’m staying clear of benching and focusing on abs and legs easing my way back into upper body workouts.

[Nurko1]

Dear All

I had this problem for a long time and I studied shoulder / upper back anatomy for almost 2 years, tried basically everything you can find on the internet.
Not to drag this story too long I have uneven shoulder as I have an imbalance on the right side (dominant ) which is obviously stronger and always tight, but it's also a more stable side. On the left side, my shoulder was always kinda loose and the whole structure has weaker contractions because it is much more stretched than the right side. Meaning I don't have to strain at all to contract the right side .....

On the left shoulder keep clicking when doing lateral movements and I always was sure it's gonna pop out, everything on the left side is smaller (nothing out of the park) but smaller not really weaker (strength is almost the same) it's just harder to contract.

To get to the point I always had this impingement feeling and clicking in this left shoulder which happened as I mentioned when I do lateral raises and even when I flex my biceps, it's like something skips.
Only recently doing tennis ball deep tissue massage when I pressed on my teres minor, this muscle hurts like hell and it made sense because every time I did triceps in any variation I couldn't do it after a few reps but not because of triceps was giving out but all of the sudden I couldn't get my arm back because of the "feeling behind my armpit". It's like my teres minor gives up. Its really hurting my bench press progress and squat with high weight pressing on that shoulder with arms in external rotation is almost undoable.

Funny thing is I can pull deadlift high weights with almost no issue.

Does anyone have any solution to this problem, like really specific because I've tried PT, went to a couple of doctors they just told me I was hypermobile?
Thing is I don't want to do endless hangs from the bar, internal/external mobility drills, stabilizations of the shoulder, mobility work (been doing it on and off for 2 weeks at most, now stuck to it almost a month for the first time ) for nothing because I haven't seen much of improvement if any...

Has anyone had a similar problem and had a solution for this?