Shoulder rehab crew, your advise please

Discussion in 'Fitness & Nutrition' started by Buzz Killington, Sep 10, 2007.

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  1. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    Shoulder rehab crew, your advice please

    I blew the fuck out of my right shoulder for good about 2 months ago. I had been doing lots of rotator excercises and thought I was safe. Whatever I did impacted (I think) my supraspinatus (http://www.exrx.net/Muscles/Supraspinatus.html ).

    Anything overhead KILLED and my usual push/pull lifts were so painful that I just stopped for 7 or 8 weeks. Instead I have increased my cardio and focused on squats (and milk) and legwork.

    However, I feel less pain now and have started up with the rotator excercises again, I have been stretching with full ROM, and last week began light shoulder and chest work. No overhead work at all.

    Anybody been down this road? What did you do, how hard did you come on, and do you have any advice?
     
    Last edited: Sep 10, 2007
  2. Pachanga

    Pachanga OT Supporter

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    I tore my labrum over a year ago and I have done a lot of physical rehab stuff as well. I would certainly consult with a physical therapist to see what is recommended for your particular injury. I can tell you that I did a lot of band work. One specific exercise (other than basic band training) is to do a plank and alternate from a neutral position to a fully protracted should position after each breath. I found this the most helpful to bring my balance and stability back. For reference, most of my problem beforehand wasn't as much with overhead movements as it was with the bottom range of motion for pressing movements. I hope this is helpful, but definitely see a trained professional.
     
  3. benchpressD

    benchpressD New Member

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    hey BMW, i'm a third year PT student from Columbia University. it sounds like you're doing everything that you should be doing. it is not uncommon for you to experience pain and discomfort with overhead pressing motions as the supraspinatus typically becomes impinged under the acromion.

    as for your gym routine, enough time has elapsed that you may begin to perform delt and pec work within a pain-free range. stabilization exercises will also be paramount in your rehabilitation and side-planks (as mentioned above) are a great way to train your scapular stabilizers and RC.
     
  4. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    Thanks for the input.

    I am having trouble visualizing this...any pics? :x:

    For various reasons I am not terribly interested in going to a therapist. The chief among them is that the last therapist I went to in order to help me with my bad back ended up putting me in the emergency room. :hs:

    :cool: Thanks. I still have some stiffness and I am doing light-weight (14/ - 1/3 of my pre-injury weight), low-rep (5) sets. I do get some pain but whenever it moves from "reminder" to "aggravation" I stop for the day.

    Also lots of fish oil and glucosamine, who knows if it helps, but it can't hurt.
     
  5. benchpressD

    benchpressD New Member

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    Begin with this and try to maintain for 30-45 seconds... the free arm in the air is not necessary but it creates more instability to further train your RC and scapular stabilizers. you can create even more instability (and hence increase the difficulty of this exercise) by raising and lowering your free arm in the air throughout the duration of the exercise. do not valsalva (hold your breath)!
    http://www.ab-core-and-stomach-exercises.com/images/side-plank.jpg


    Once the elbow variation becomes too easy, progress to performing the side-planks with your arm fully extended.
    http://www.ab-core-and-stomach-exercises.com/images/side-plank-2.jpg
     
  6. Buzz Killington

    Buzz Killington nunc fortunatus sum

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  7. lump

    lump New Member

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    holy piss.

    I just did the elbow one with no issues for 30 seconds and then did it on my arm and lasted 30 seconds again and I was thinking "wtf did this do, my shoulder doesn't even feel bothered" here I am about 5 minutes later :eek4: thinking I should have not done that.
     
  8. TZ

    TZ Banned

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    i gotta try that
     
  9. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Get some ART, mobilize the thoracic spine, strengthen the scapular stabilizers (the lower trap and serratus anterior in particular)
     
  10. black jesus

    black jesus OT Supporter

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    :werd:

    ART worked for my bursitis.
     
  11. Grimey

    Grimey New Member

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    A.R.T.

    I tried it and it helped a shit ton. Still not 100% though, and I injured my R.C. back at the end of April. I was barely able to put up 25lbs dumbbells the week after I injured it, and was doing 45-50s the day after my initial treatment (I had previously been able to put up 285-290 barbell :o).

    I'm up to 75lbs dumbbells, and it's still sore afterwards and if I sleep on it wrong. I think I'm gonna go in sometime this month yet to get an MRI and see if I have a spur.
     
  12. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    ART only helps fix tissue quality, it won't fix muscular weaknesses or imbalances
     
  13. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    I'm warming up with 25 pound DBs, and I wish I could carry a sign that said "I'm really not this weak, I'm rehabbing."

    :hsd: :o
     
  14. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    pushups are a better option than benching
     
  15. DTR rex

    DTR rex New Member

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    In for this thread!
     
  16. DTR rex

    DTR rex New Member

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    When doing chest movements I try to stick with variations of pushups and fly work... those tend to bother my shoulder the least.
     
  17. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    I finally made a doctor's appointment for Friday AM :o

    This is seriously holding back my development.

    Wish me luck :hsd:
     
  18. DTR rex

    DTR rex New Member

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    IBdoctordoesn'ttellyouanythingnewandyou'rebackatsquare1

    Good luck though man. I've been dealing with shoulder problems for over a year now.
     
  19. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    I walked in, saw the doc, I told him exactly what I thought was wrong.

    He was like 'well, you basically self-diagnosed yourself' ( :rofl: ) and we need an MRI :hsd:

    The nurse was also raging about webmd because she said most of the patients come in "thinking they have cancer" :rofl:
     
  20. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    strengthening the lower traps and serratus anterior are usually key, along with improving thoracic spine mobility
     
  21. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    Easy for you to say :mamoru:

    edit: pulling movements - like a bent-over barbell row - don't hurt that bad. Like 1-2 on a scale of 10. I still try to work my lats. I am also focusing on shrugs because I want big traps & have determined that the most painless way to work 'em is a simple bb shrug.
     
  22. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    except shrugs contribute to the muscular imbalance that causes the pain
     
  23. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    So you're saying I'll have good traps and continued pain then.

    Hmm :eek3:
     
  24. Pachanga

    Pachanga OT Supporter

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  25. Buzz Killington

    Buzz Killington nunc fortunatus sum

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    MRI, December 20, 8 PM.

    :hsd:
     
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