Rotator Cuff



  • Never had a shoulder issue in my life until last week - aggravated my shoulder/rotator cuff - cant recall the specific incident - cumulative wear and tear I guess from hand stands or overhead dumbell press, kettlebell swings, skin the cats, elbow levers. Anyway my shoulder started aching, played some touch Rugby and it was annoying me but wasn't too bad except at 3 AM when It woke me up with stabbing aching pain - had to take some painkillers before bed for a few nights.
    It's coming right now, but it feels weak as.
    Has anyone had shoulder issues and any tips/pointers on rehab?



  • Nothing too major ie nothing rest and lots of deep heat didn't fix. I swear by DH, shame it smells so fucken bad !

    Like yourself I have had a few niggles from weights and the like where I've woken up in a bit of pain. Trick is to discipline yourself to rest cos aggravating the injuries with too much exercise isn't the way to go.



  • I wished I had followed the advice I am about to give you.

    See a physio [b]immediately [/b]and have them look at it and get some prescribed exercises.

    The result of me delaying seeing a physio for almost 5 years (yes I know), is a hyper mobile shoulder joint (basically means it moves in and out of teh socket and sometimes locks up) and living with pain and an inability to sleep on my right side.



  • That's a good idea - I have good sports physio in my town (he's one of the physios for the Japanese Athletic team) he got me back on track nicely after my ACL surgery a few years back, I didn't even think of him until now. Cheers!

    I have always had excellent shoulder flexibility

    [img]http://0.tqn.com/d/sportsmedicine/1/G/5/8/Alistair_Berg_Getty.jpg[/img]
    [url="http://sportsmedicine.about.com/od/fitnessevalandassessment/qt/ShoulderFlex.htm"]http://sportsmedicin...houlderFlex.htm[/url]

    Doing the shoulder flexibilty test, I have always been able to fully clap my hands on both sides, which meant I was a pretty decent backstroker and butterfly swimmer and I never injured my shoulders at all in my Rugby career. From experience it was usually guys with poor shoulder flexibility who injured their shoulders/ collarbones playing rugby -I figured they had no 'give' during impact.
    Hypermobility on the other hand doesn't sound like much fun at all. Have you thought about surgery?



  • Surgery was an option, but discussing with my Physio he said, if I was an upcoming young athlete then he would strongly recommend the operation. But, because I'm 45, the choice was mine so I chose the no operation and deal with the pain route. While still doing exercise and concentrating on good form and not worrying too much about the weight. So I continue to do bench press, shoulder press, cleans etc etc



  • [quote name='dK' timestamp='1363007384' post='351261']
    But, because I'm 45,
    [/quote]

    that is probably part of the issue for me too, not yet 40, but my if my age were a test a batting average I'd be a sure fire pick for the Black caps! I think I might have to re-calibrate my expectations of what my body is capable of.



  • You poor bugger! Rotator Cuff tears suck the big one. I had shoulder surgery in 95, got to the stage where I couldn't even lob a tennis ball to the dog without 30 seconds of intense pain. Rolling over on said shoulder in bed wasnt much fun either.Had been playing rugby on cortisone jabs prior to that point.

    Have had several tears and twinges in both shoulders over the years caused by either gym or rugby.

    Course of Treatment: daily Physio, rehab with rubber bands and cutting back on most pushing movements until the shoulder gradually improves.

    These days my shoulders are pretty good. Touch wood. Although my old props neck is stuffed which sometimes brings on secondary pain down my left side. I do lots of upper back work to stabilise and seldom lift overhead more than once a week. That's seems to do the trick. I Warm up thoroughly and limit the amount of high rep/ high frequency exercises.



  • Would follow dKs advice.

    I had rotator cuff issues a few years back. The only exercises that I stopped doing (because of pain) were dips and close grip barbell pressing. Everything else was okay. Only late last year did I start dipping again. Man was I tentative but with the physio and R&R over a good period, there was no pain.

    Good luck with the rehab



  • Agree with advice about seeking treatment asap. Get yourself sorted with exercises/stretches to fix it and get informed about what to avoid while you are rehabbing.

    Hope it comes right quickly!



  • [quote name='MN5' timestamp='1362996762' post='351230']
    Nothing too major ie nothing rest and lots of deep heat didn't fix. I swear by DH, shame it smells so fucken bad !

    Like yourself I have had a few niggles from weights and the like where I've woken up in a bit of pain. Trick is to discipline yourself to rest cos aggravating the injuries with too much exercise isn't the way to go.
    [/quote]

    Fark, deep heat/linament etc, up there as one of my fave smells, reminds me of playing rugby!

    LIke others, seek professional help!

    I did mine playing rugby many years ago, played through for the rest of the game and took a knee on the point of my shoulder as well, which exagerrated things a bit. We had a physio in our team, so always got a bit of free treatment...resistance bands are good for getting things back on track for movements you wouldnt do with normal workouts.



  • physio, ice after working out, and do the pathetic little exercises they give you, and ALL THE TIME, even after it is better. I don't follow that advice, and when it starts to niggle again, I get back into all the little cable things that you avhe to to, and it's good as gold quick smart. Also I now know I can't do 2 chest workouts, or 2 shoudler workouts in a week. one of each, any more and my old body can't recover, as we get older, we have to adjust - the mind is willing, the body is broken as fuck!



  • Im currently into my 4th month off upper body work with an as yet not quite 100% diagnosed shoulder injury (had MRI last week) and looking at another 3-6 months treatment to get right so i would say get to the doc quick, might be nothing, or you may just be delaying your recovery for every day you wait.

    Or you could go with MN5s bro science. Seems legit.