Rotator Cuff Injury

[hottdogg]

Hey guys this is my first post on the website. Around 6months ago I did a shoulder injury whilst doing dips. I had 40KG of weight on a chain which was hanging around my waist and think I pushed myself to hard. I eneded up damaging my shoulder and have been told the damage was to my rotator cuff.

6months on I’m still getting grief from this problem, slowly over time the pain has reduced. I’m just having to stay clear of shoulder press.

Does anyone have any suggestions on stretches or anything that I could do that may help with the recovery of my rotator cuff? Any tips or advice would be great.

 

[GoPies]

Any tips or advice would be great.

I assume you have seen a physio regarding the issue? If not, that would be my first suggestion, to go see one.

I've been through rotator cuff and AC joint issues with my right shoulder (had clean up surgeory etc.). Physio's were very helpful.

 

[hottdogg]

Yeah I’ve seen a physio when I initially got the injury helped quite a bit till about 3 months ago when the injury flared up again. I will go see another physio in the coming weeks, fingers crossed I don’t need surgery.

 

[Rajah]

I've been through rotator cuff and AC joint issues with my right shoulder (had clean up surgeory etc.).

I had the same thing about 7-8 years ago. I had an ultrasound which showed up scar tissue so they operated. I still get a little pain but nowhere near as much as I did before the operation.

 

[sentinel]

I hear you brother

This shoulder thing can be really nasty. Regardless how much experience you have, sometimes your mind will not back down...

However,

1. try shoulder dislocations with a broomstick. Take a wide grip, like you would do on the shoulder press. don´t try to go narrow!

2. take a tennis ball and put it in a sock, then lean against a wall while you hold the upper end of the sock and start massaging the shoulderblade of the hurting shoulder by rolling arround. This works also when you lie on the floor (I know it´s a different area, but try it though).

3. roll your shoulders often, try to get a feeling for the shoulderblade of the hurting shoulder and push it in. I know this sounds strange, but it helped when everything else failed and my workouts became a torture!

4. see a doctor that is a sports-physician, not an ordinary orthopedist, because (some of them) they just don´t understand our diseases and what
we do.

One year ago I had shoulderpain after some sick workouts. I got told too that it was a rotator cuff injury. But when my doctor checked the shoulder on screen, he couldn´t see anything. He said that it´s just overstrained, and that the condition will take some time to wear off.

One year later my shoulder still nags now and then, but my strength increases while the pain gets less.

I hope you can use some of this information, and I wish you a speedy recovery.

 

[hottdogg]

This shoulder thing can be really nasty. Regardless how much experience you have, sometimes your mind will not back down...

However,

1. try shoulder dislocations with a broomstick. Take a wide grip, like you would do on the shoulder press. don´t try to go narrow!

2. take a tennis ball and put it in a sock, then lean against a wall while you hold the upper end of the sock and start massaging the shoulderblade of the hurting shoulder by rolling arround. This works also when you lie on the floor (I know it´s a different area, but try it though).

3. roll your shoulders often, try to get a feeling for the shoulderblade of the hurting shoulder and push it in. I know this sounds strange, but it helped when everything else failed and my workouts became a torture!

4. see a doctor that is a sports-physician, not an ordinary orthopedist, because (some of them) they just don´t understand our diseases and what
we do.

One year ago I had shoulderpain after some sick workouts. I got told too that it was a rotator cuff injury. But when my doctor checked the shoulder on screen, he couldn´t see anything. He said that it´s just overstrained, and that the condition will take some time to wear off.

One year later my shoulder still nags now and then, but my strength increases while the pain gets less.

I hope you can use some of this information, and I wish you a speedy recovery.

Thanks very much mate. That all sounds very helpful.. I will start giving all those stretches and exercises ago and hopefully gives me some more relief..

 

[Arfwit]

I did my rotator cuff twice at work once lifting a kango hammer one handed onto the truck and the other time pulling bog mats out of the mud. The second time I saw a physio and she basically told me i should get stronger so it doesn't happen. Luckily I haven't had any lifting problems with it but lifting has certainly helped me make the whole area stronger and hopefully prevent injuries.

I've found I'm much more aware of it now and can feel if I've lifted wrong before I do too much with it.

 

[GoPies]

I would advice to see a physio before trying any of these. You never know what your particular injury involves. Yours may not be a simple case. In my case the problem (one of many) was that I am too flexible in the shoulder which causes instability and impingement etc. I was advices not to stretch it out too much. I was given plenty of band exercises to strengthen the rotator cuff though. I just thought I would add that in case doing some of the exercises below, like the broom stick one, might actually be a bad idea for you.

This shoulder thing can be really nasty. Regardless how much experience you have, sometimes your mind will not back down...

However,

1. try shoulder dislocations with a broomstick. Take a wide grip, like you would do on the shoulder press. don´t try to go narrow!

2. take a tennis ball and put it in a sock, then lean against a wall while you hold the upper end of the sock and start massaging the shoulderblade of the hurting shoulder by rolling arround. This works also when you lie on the floor (I know it´s a different area, but try it though).

3. roll your shoulders often, try to get a feeling for the shoulderblade of the hurting shoulder and push it in. I know this sounds strange, but it helped when everything else failed and my workouts became a torture!

4. see a doctor that is a sports-physician, not an ordinary orthopedist, because (some of them) they just don´t understand our diseases and what
we do.

One year ago I had shoulderpain after some sick workouts. I got told too that it was a rotator cuff injury. But when my doctor checked the shoulder on screen, he couldn´t see anything. He said that it´s just overstrained, and that the condition will take some time to wear off.

One year later my shoulder still nags now and then, but my strength increases while the pain gets less.

I hope you can use some of this information, and I wish you a speedy recovery.

 

[sentinel]

Anything could be a bad idea if you don´t follow point 4.= seeing a specialist.

No. 2. can also be done with a foam roller.

It´s true that static stretches might be not as healthy for such problems. Usually shoulder dislocations are less stretching, but a warm up exercise that helps flushing blood into the particular area. Can also be done it with a band. (I hope posting a youtube-link doesn´t bother anyone)
[ame="http://www.youtube.com/watch?v=dNilld58tks"]YouTube - shoulder dislocation with band[/ame]

 

[Mark M]

Does anyone have any suggestions on stretches or anything that I could do that may help with the recovery of my rotator cuff? Any tips or advice would be great.

Hey Mate,

I have had multiple clients come to me with existing shoulder problems and would have to say the best exercise for rotator cuffs is getting a small ball (tennis ball or my favourite a small 0.5/1kg med ball, note that the heavier the harder):

step 1- up and down facing - stand face and chest at wall (get close) ball in hand and roll the ball on the wall similar action to a DB shoulder press. When rolling on the wall this means it is rolling from your hand to elbow.

step 2 - left and right facing

step 3 - up and down facing away

step 4 - left and right facing away

Note: When doing these exercises PAIN IS BAD. So try and travel the full range of motion, if you experience pain then don't go as far the next time. The trick is to slowly get more movement.

Also when doing performing these exercises I was working with guidence from a physio. Seek a proffessionals advice should be your FIRST priority.

Good luck,
Mark

 

[Sticky]

Anything could be a bad idea if you don´t follow point 4.= seeing a specialist.

No. 2. can also be done with a foam roller.

It´s true that static stretches might be not as healthy for such problems. Usually shoulder dislocations are less stretching, but a warm up exercise that helps flushing blood into the particular area. Can also be done it with a band. (I hope posting a youtube-link doesn´t bother anyone)
YouTube - shoulder dislocation with band

That dude has a fucking killer back!
I do the same exercises, plus a few more, before every bench session. Helps get the shoulders nice and warm