Light inflammation rotary cuff

[Gamisch]

Light inflammation rotary cuff

Dus the pec deck but hadn't done it in a while. Wasn't too heavy y loaded ,still I felt a sting in my shoulder. Today it hurts a little, can still move it without trouble.


My main question: anyone has experience with this kinda shoulder pain? What to do? I GOTTA keep going can't afford to stop training now..


Can I still bench? And do general shoulder training? Or should I rest?

 

[BillyPilgrim]

Topical CBD, topical hyaluronic acid and Voltaren.

 

[Bible_Belt]

An orthopedic doctor once said to me:

"People are always asking me, "doc it hurts when I do this. What do I do?"

"Stop doing that," is what I always tell them.

He thought this was hilarious. Mostly because it's true.

 

[BackInTheGame78]

Do everything you can not to aggrevate it anymore and take as long as you need to let it heal.

I would also start doing PT type movements like Dynamic Blackburn's, etc for it...

Shoulders are the absolute worst thing you can injure when lifting because the chance for reoccurrence is very high and can also spiral very quickly into something a lot more serious that requires surgery to properly correct, and depending on how bad it is, and what it is, it can be something that never goes back to normal.

Do not take this lightly...out of all the injuries I have ever had to work around in 25+ years of working out (and there have been a LOT) shoulders are the one I give the highest leeway to. I had a shoulder impingement that essentially forced me to stop any pressing movements for almost a year early on and while it got a lot better over time, there are times it still bothers me and I have to be careful to back off when it does.

Shoulders are something of an engineering marvel as it just kind of "there" without anything holding in place other that a large group of tendons, ligaments and muscles that all work together in a very complex way, in a small area.

 

[plumber]

give it a rest for that shoulder for some extra days. you can catch up after it settles.

also keep the shoulder low, don't pull it forward. lighter weight, higher reps... but if it continue to hurt, just let it heal. workout is important, but not worth a non functional arm.

work on other, abs, legs, core. curls are ok for me when my shoulders are sore. avoid fly, especially heavy until its better.

i agree with @BackInTheGame78. treat the issue with care, do not ignore.

this is one of the few times that standing down a little bit is the right move.

 

[Scaramouche]

Hi Gamisch,
Sounds minor,with a real turn you can't even brush your hair...One of the over the counter products like Denco-Rub or Oil of Wintergreen will help,try to favour it for a fortnight or so and no weight training...If you are still in the Painting game,you should treat this very seriously, as you wont be able to use a roller or a brush if it worsens.

 

[Gamisch]

Two days in, it already feels llike it stinging less. My ROM is getting back too.Normally I have my pressing day tomorrow.

Think I'll just listen to y'all and skip pressing day and replace it with some extra cardio and some bicep curls. Boxing I stand southpaw and avoid throwing anything with the left, throw in some extra kicks and knees.

It mightve been a serious scare more than a rapture but a warning nevertheless...

 

[Gamisch]

give it a rest for that shoulder for some extra days. you can catch up after it settles.

also keep the shoulder low, don't pull it forward. lighter weight, higher reps... but if it continue to hurt, just let it heal. workout is important, but not worth a non functional arm.

work on other, abs, legs, core. curls are ok for me when my shoulders are sore. avoid fly, especially heavy until its better.

i agree with @BackInTheGame78. treat the issue with care, do not ignore.

this is one of the few times that standing down a little bit is the right move.

Yeah imma do some abs and care instead of pushing tomorrow and avoid it for the entire week. Normally I would be doing 2 pushing days this week ,I'll just take your advice and be wise..

Do everything you can not to aggrevate it anymore and take as long as you need to let it heal.

I would also start doing PT type movements like Dynamic Blackburn's, etc for it...

Shoulders are the absolute worst thing you can injure when lifting because the chance for reoccurrence is very high and can also spiral very quickly into something a lot more serious that requires surgery to properly correct, and depending on how bad it is, and what it is, it can be something that never goes back to normal.

Do not take this lightly...out of all the injuries I have ever had to work around in 25+ years of working out (and there have been a LOT) shoulders are the one I give the highest leeway to. I had a shoulder impingement that essentially forced me to stop any pressing movements for almost a year early on and while it got a lot better over time, there are times it still bothers me and I have to be careful to back off when it does.

Shoulders are something of an engineering marvel as it just kind of "there" without anything holding in place other that a large group of tendons, ligaments and muscles that all work together in a very complex way, in a small area.

Yeah, I had a serious injury 4 years ago when I finally was able to do the muscle up, did one too many and ripped my shoulder..same one the left...should've been way more cautious. I'll look it up. Thanks for yhe advice!

An orthopedic doctor once said to me:

"People are always asking me, "doc it hurts when I do this. What do I do?"

"Stop doing that," is what I always tell them.

He thought this was hilarious. Mostly because it's true.

Lol makes sense...but I do have to say: sometimes you'll hear people say that you should train an injured muscle to strengthen it. That's confusing at times.

 

[BeExcellent]

An orthopedic doctor once said to me:

"People are always asking me, "doc it hurts when I do this. What do I do?"

"Stop doing that," is what I always tell them.

He thought this was hilarious. Mostly because it's true.

This ^^^^

Seriously. Pain & inflammation (swelling is the body's attempt to assist with extra fluid aka lubrication, because something is damaged.) Pain is the body's warning system that something is wrong.

Shoulders are the least stable joint in the body, the equivalent of held together with chewing gum, rubber bands and duct tape. When you lift you are asking non-weight bearing joints to bear weight.....and they honestly aren't designed for that the way your back, hips, knees (and ankles/feet are)....

So weight bearing activities can screw up shoulders quite easily.

Lay off and let it heal.

Also note: Tendons and ligaments (the rubber bands and duct tape), are poorly vascularized, meaning they get little blood supply compared to other tissues. That means they get fewer nutrients (blood brings nutrients) and therefore heal more slowly.

Take the signals your shoulder is sending seriously. Do not push through the pain. Rest & ice first, to reduce inflammation, followed with warm heat to encourage blood flow.

My son ripped his labrum (the menicus like material that lines the cup of the shoulder) and required surgery after 2 dislocations on ROTC obstacle courses (a weight bearing activity where he's hanging from his grip strength, stressing the shoulder)....and his recovery took a year at age 19. He nearly was medically released from ROTC, but he had an excellent surgeon who advocated for him....

My husband's best friend used to lift and lift heavy on a daily basis, ignored nagging pain in his shoulder and ruined both his labrum and his rotator cuff. He had a failed surgery, and has had 3 or 4 other surgeries attempting to fix the initially botched procedure. He's been unable to lift at all for several years now, and it has been debilitating for him (he's 50 something).....and still a mess.

Do not ignore pain & inflammation.

It is the only way your body can signal damage before serious tearing of the joint occurs.

 

[Gamisch]

This ^^^^

Seriously. Pain & inflammation (swelling is the body's attempt to assist with extra fluid aka lubrication, because something is damaged.) Pain is the body's warning system that something is wrong.

Shoulders are the least stable joint in the body, the equivalent of held together with chewing gum, rubber bands and duct tape. When you lift you are asking non-weight bearing joints to bear weight.....and they honestly aren't designed for that the way your back, hips, knees (and ankles/feet are)....

So weight bearing activities can screw up shoulders quite easily.

Lay off and let it heal.

Also note: Tendons and ligaments (the rubber bands and duct tape), are poorly vascularized, meaning they get little blood supply compared to other tissues. That means they get fewer nutrients (blood brings nutrients) and therefore heal more slowly.

Take the signals your shoulder is sending seriously. Do not push through the pain. Rest & ice first, to reduce inflammation, followed with warm heat to encourage blood flow.

My son ripped his labrum (the menicus like material that lines the cup of the shoulder) and required surgery after 2 dislocations on ROTC obstacle courses (a weight bearing activity where he's hanging from his grip strength, stressing the shoulder)....and his recovery took a year at age 19. He nearly was medically released from ROTC, but he had an excellent surgeon who advocated for him....

My husband's best friend used to lift and lift heavy on a daily basis, ignored nagging pain in his shoulder and ruined both his labrum and his rotator cuff. He had a failed surgery, and has had 3 or 4 other surgeries attempting to fix the initially botched procedure. He's been unable to lift at all for several years now, and it has been debilitating for him (he's 50 something).....and still a mess.

Do not ignore pain & inflammation.

It is the only way your body can signal damage before serious tearing of the joint occurs.

Ah Dammit..

I was just getting back in great shape...now I gotta take a step back for I geuss a couple of weeks...do some more core work I geuss..

 

[BackInTheGame78]

An orthopedic doctor once said to me:

"People are always asking me, "doc it hurts when I do this. What do I do?"

"Stop doing that," is what I always tell them.

He thought this was hilarious. Mostly because it's true.

LMAO! My Ortho said something very similar when I first had my shoulder impingement and saw him after my first year in college.

I asked him "what am I able to do/not do?" and he just kept repeating "Let pain be your guide." as if he was some sort of Jedi repeating a mantra. He was an older guy so I just started referring to him as Yoda after that

 

[Gamisch]

Luckily my (hot) PT got some time tonight...bet she gonna tell me all about her miserable dating life as usual LOL. Keep yall updated

 

[OngBak]

My advice would be not to do unnatural movements as exercise, which most of the time are the machines. Do dumbell chest press, Pull Ups, Barbell or Cable Rows, they are usually excellent for a healthy rotator cuff and prevention