Sick & Tired Of Injuries - Help

[soulforge]

I am getting conflicting views on how to deal with this type of injury..

On one hand I have been advised to refrain from any kind of exercise and just take complete rest untill the shoulder heals.. this could be months...

On the other hand I have been advised to take up Dynamic Blackburn Exercises and Band resistance exercise to stretch and strengthen the rotator cuff...

For the last week or so I have been using the band restistance workout also blackburns..


Is this the right way forward? I am not making this injury worse am i????

 

[ubercat]

Resistance bands generally come in 3 levels. Start at the bottom work your way up. Once you're good with that to get into swimming. Freestyle breaststroke and backstroke will definitely give you a full shoulder workout. Once that's good you're back into your weights and I would use the top level of the resistance band as a warm up. Check out tennis conditioning.com he has a video of a resistance band rotator cuff warm up

 

[Billtx49]

Is this the right way forward? I am not making this injury worse am i????

If you have to ask that question, see a Dr. and get some professional advice.

I did highly competitive league bowling 2-3 times a week many years ago with an injured left knee, taking over the counter pain meds to get through it every night. Never got professional help. After three years it felt better, but not completely right.
Your body, your choice.
Bottom line - How much do you value yourself?

 

[ubercat]

Rotator cuff is made up of small deepset muscles. Getting some physio on the area could help mainly in breaking down Scar Tissue if there has been a major tear but otherwise it's going to only respond to gentle resistance and stretching.

 

[ubercat]

Not arguing with Espi. Depends on your level. There have been several threads when people recommended incline rowing over pull ups as it's less strain on the connective tissue which if you've got a rotator cuff issue sounds wise. Obviously as per my previous posts body weight exercises are pretty much the same thing as weights so you should attempt to them after the the recovery stages i ve recommended. I'm no doctor but I play three racket sports lift and do kickboxing so believe me I know rotator cuff.

 

[zekko]

Is this the right way forward? I am not making this injury worse am i????

I think you should be able to tell that by how your shoulder feels. If the (bad) pain increases, you're probably harming it in some way. Probably using too much weight, would be my guess. For rehabbing, they generally want you to use a lot less resistance than weight lifters are used to.

If I understand this correctly, what the rehab exercises are supposed to do strengthen all the muscles in and around your shoulder. All these muscles working together should help to take some of the pressure off the weak area so hopefully you don't re-injure it. It helps your shoulder work more efficiently as a whole. Do I understand that right?

By the way, I found this exercise program for rehabbing rotator cuff problems, it's a nice list of exercises and very informative, I thought. It lists curls though, and if you're like me, unless you're dealing with very light weights, curls aggravate my shoulder:

http://orthoinfo.org/PDFs/Rehab_Shoulder_5.pdf

 

[soulforge]

I think you should be able to tell that by how your shoulder feels. If the (bad) pain increases, you're probably harming it in some way. Probably using too much weight, would be my guess. For rehabbing, they generally want you to use a lot less resistance than weight lifters are used to.

If I understand this correctly, what the rehab exercises are supposed to do strengthen all the muscles in and around your shoulder. All these muscles working together should help to take some of the pressure off the weak area so hopefully you don't re-injure it. It helps your shoulder work more efficiently as a whole. Do I understand that right?

By the way, I found this exercise program for rehabbing rotator cuff problems, it's a nice list of exercises and very informative, I thought. It lists curls though, and if you're like me, unless you're dealing with very light weights, curls aggravate my shoulder:

http://orthoinfo.org/PDFs/Rehab_Shoulder_5.pdf

hey thanks for that workout routine man.. I have been looking into dynamic blackburns and resistant band workouts..

the one thing that irritates the shoulder most, is over head exercises..

most of the dynamics blackburn routine requires over head movements...

I have a doctors appointment tomorrow, will consider a couple of weeks rest, then start using the resistant bands

 

[zekko]

the one thing that irritates the shoulder most, is over head exercises..

That is my experience as well. I think I either have a rotator cuff injury, or maybe bursitis.

One of my faults is that I'm one of these people who are too stubborn to go to a doctor. Actually, I go for regular checkups, but if I'm sick or something I never go unless I think I'm dying or whatnot. I don't want to go to the doctor just to be told rest, ice, and take anti-inflammatories.

If you go to the doctor, could you let me know what he says? I appear to have the same problem you do, except I'm an old cob.

 

[soulforge]

That is my experience as well. I think I either have a rotator cuff injury, or maybe bursitis.

One of my faults is that I'm one of these people who are too stubborn to go to a doctor. Actually, I go for regular checkups, but if I'm sick or something I never go unless I think I'm dying or whatnot. I don't want to go to the doctor just to be told rest, ice, and take anti-inflammatories.

If you go to the doctor, could you let me know what he says? I appear to have the same problem you do, except I'm an old cob.

Yes sure i will keep you updated...more thank likely they will offer me anti inflammatorys and suggest I do some physio..

Probably offer cortisone injection.. I wonder how effective that is?

 

[ubercat]

The Keys to Protecting Your Shoulders. Joint Stability. As the scapula serves as the “anchor” of the shoulder, it should be strong enough to stabilize the joint in order for the four rotator cuff muscles stabilize the humerus.

So...I d suggest getting VERY light dumbbells and working some shoulder stabilisation exercises. Start lying down on your stomach. Extend arms forward and lift off the floor. Extend arms back and lift off the floor. Extend arms forward then pull back making a u shape with your shoulders and at the same time pull shoulder blades together.

Takes 5 minutes I add that to my workout routine anytime I'm having shoulder issues. Normally takes 2 weeks to a month to come right.

And all the overhead movements yeah I've always been very suspicious of overhead presses. I think a 30 degree dumbbell side raise movement. Combine that with pulling rowing movements. Given the amount of ancillary work your shoulders get with other lifts I think that's plenty of work for the shoulders. Dips are another exercise people stuff themselves up with by going too low and being too far forward I'd personally avoid them.

And unless you hate the pool I'd really suggest swimming at least once a week. It will work your shoulders but in a nice cushioned low impact weight supported manner. Basically it's really easy to injure yourself with weights and sports. I've never had an injury from cycling or swimming.

 

[marmel75]

I am getting conflicting views on how to deal with this type of injury..

On one hand I have been advised to refrain from any kind of exercise and just take complete rest untill the shoulder heals.. this could be months...

On the other hand I have been advised to take up Dynamic Blackburn Exercises and Band resistance exercise to stretch and strengthen the rotator cuff...

For the last week or so I have been using the band restistance workout also blackburns..


Is this the right way forward? I am not making this injury worse am i????

Those aren't exercises in the general sense of the word, that's rehab work. Big diffrence.

 

[soulforge]

Those aren't exercises in the general sense of the word, that's rehab work. Big diffrence.

Ok mate, i will proceed with the rehab work

 

[marmel75]

hey thanks for that workout routine man.. I have been looking into dynamic blackburns and resistant band workouts..

the one thing that irritates the shoulder most, is over head exercises..

most of the dynamics blackburn routine requires over head movements...

I have a doctors appointment tomorrow, will consider a couple of weeks rest, then start using the resistant bands

Dynamic blackburns are done lying down and raining your arms about two inches in several positions and holding them for a 2 count then lowering. Each is done with a flat palm and then with the thumb turned upwards.

Are you talking like an overhead press motion? Those definitely are not the same thing

 

[marmel75]

would you really consider a couple of bicep curls, with very light weights 8kg? as upper body work

Stay away from any weights initially. As you get further into doing rehab stuff you might use 2.5lb or 5lb plates but not for at least a few weeks

 

[soulforge]

Dynamic blackburns are done lying down and raining your arms about two inches in several positions and holding them for a 2 count then lowering. Each is done with a flat palm and then with the thumb turned upwards.

Are you talking like an overhead press motion? Those definitely are not the same thing

I'm talking dynamic Blackburns lying down.. seen some videos on you tube...

I am planning to stay away from weights for at least a month.. just stick with shoulder rehab... and may even consider a cortisone injection, just to help with the imflammation

 

[zekko]

Dynamic blackburns are done lying down and raining your arms about two inches in several positions and holding them for a 2 count then lowering. Each is done with a flat palm and then with the thumb turned upwards.

Are you talking like an overhead press motion? Those definitely are not the same thing

I could definitely see him having pain doing the blackburns. As I said before, when my shoulder is aggravated, I can't do a simply yoga resting child pose without a great deal of discomfort.

And all the overhead movements yeah I've always been very suspicious of overhead presses. I think a 30 degree dumbbell side raise movement. Combine that with pulling rowing movements. Given the amount of ancillary work your shoulders get with other lifts I think that's plenty of work for the shoulders. Dips are another exercise people stuff themselves up with by going too low and being too far forward I'd personally avoid them.

When I was a young man I had very narrow, small shoulders. That's why I hit the overhead presses and the military presses hard, as well as rows. Made my shoulders look bigger. Always heard women liked broad shoulders. I've also done dips, though not recently. Now I hear more about certain exercises possibly damaging the shoulders, but it's a little late.

 

[marmel75]

I'm talking dynamic Blackburns lying down.. seen some videos on you tube...

I am planning to stay away from weights for at least a month.. just stick with shoulder rehab... and may even consider a cortisone injection, just to help with the imflammation

Gotcha...you must have jacked it up pretty bad...

Check one thing real quick...hold your arm out to the side at should height and with your other hand, run your finger along the top near where the middle of where the shoulder and the pec meet...you should feel a small indentation there. Put two fingers there and press down...that is the AC Joint...if you have signinficant pain when you do that it's a sign the AC Joint is involved in the injury

I had an impingement in my shoulder when I was in college and I had to stop lifting for about 6 months or so...

Does it feel "weird" when you do a pressing motion? Kinda like something is rubbing in there? Is that shoulder considerably weaker and gets tired quicker than the other shoulder? I remember before I stopped lifting I would have time when I would be doing bench and the left side would be perfectly fine and pressing it easily and the right side couldn't lift it up after a fwe reps.

 

[soulforge]

Gotcha...you must have jacked it up pretty bad...

Check one thing real quick...hold your arm out to the side at should height and with your other hand, run your finger along the top near where the middle of where the shoulder and the pec meet...you should feel a small indentation there. Put two fingers there and press down...that is the AC Joint...if you have signinficant pain when you do that it's a sign the AC Joint is involved in the injury

I had an impingement in my shoulder when I was in college and I had to stop lifting for about 6 months or so...

Does it feel "weird" when you do a pressing motion? Kinda like something is rubbing in there? Is that shoulder considerably weaker and gets tired quicker than the other shoulder? I remember before I stopped lifting I would have time when I would be doing bench and the left side would be perfectly fine and pressing it easily and the right side couldn't lift it up after a fwe reps.

The thought of dropping out of lifting for 6 months depresses me man..

Was at a peak when this injury came along and making some great gains..

Plus just come out of an 18 month toxic relationship, this is the last thing I needed for my confidence.

Hopefully with shoulder rehab, i can be lifting again in a couple of months..

Any tips on how to maintain muscle?? Keep my current gains?

Shall continue with eating regular protien meals and snacks???

 

[marmel75]

The thought of dropping out of lifting for 6 months depresses me man..

Was at a peak when this injury came along and making some great gains..

Plus just come out of an 18 month toxic relationship, this is the last thing I needed for my confidence.

Hopefully with shoulder rehab, i can be lifting again in a couple of months..

Any tips on how to maintain muscle?? Keep my current gains?

Shall continue with eating regular protien meals and snacks???

Work around it...if that means you can only do 2 or 3 upper body exercises then so be it. Work abs, obliques, and legs mostly. Most people's quads/hamstrings/calves/glutes are far less developed than their upper body is, if this is you, it gives you the perfect time to fix this imbalance.

No excuse for stopping lifting, there are plenty of things you can do in the gym that don't involve shoulders at all

 

[soulforge]

Work around it...if that means you can only do 2 or 3 upper body exercises then so be it. Work abs, obliques, and legs mostly. Most people's quads/hamstrings/calves/glutes are far less developed than their upper body is, if this is you, it gives you the perfect time to fix this imbalance.

No excuse for stopping lifting, there are plenty of things you can do in the gym that don't involve shoulders at all

My plan is to completely rest the shoulder, for two weeks.. let the imflammation ease up a little... then start a shoulder rehab programme for 2-3 weeks.. including dynamic blackburns..

After that i may stat with light dumbells with the upper body...

In the mean time, lots of iceing on the shoulder, and taking anti imflammatory meds...

Not bothering with the cortisone, unless things do not improve...

Hopefully my shoulder will be fine within a couple of months