THIS IS LONG:Hey so friday my friend and i decided to go to the gym, unfortunately something happened to me =-(, i went for a little run to warm up, i did warm up, but i think because i didnít warm up my rotator cuff, with arm circles or stretched that much this happened, we went to shoulder press, i grabbed my 40s, and yes Ive done 8 reps with 40s before, so i know i could do it, i was doing the presses and in about the 4 or 5 rep i felt something weird in the shoulder, didnít hear a pop, or rip, anything like that it just moved in a weird way, i tried to fix my posture and finished that set. Now next time we did that exercise i lowered my weight to be safe, maybe it wasnít my day i thought lol. Lowered to 35s my friend of course was like oh cm on you are lowering the weight lol , still i continued with 35s just to be safe, i did the same thing and on the 3 rep i felt the same thing, but stupid of me i continued BIG MISTAKE, stupid ego and on the 5 rep it happened again, but it held the longest, so i said this is it, i didnít continue to workout because of fear of making the strain or injury worst. Now i donít think is nothing serious, my flexibility is still the same, my shoulder hurts when i put my arm in a shoulder press position, and when i lift it straight past my head,what im planning to do is, back down from upper body stuff, arms, chest and back which were the most fun for me =-(, and focus on legs and core, and cardio, and also do some exercises to rehabilitate the shoulder like tying a band to a pole and grabbing the band with my hand to the side and rotating the arm as far out as possible or inner rotations and outer rotations XD, and hoping that by next week ill be better, and when i come back to shoulder, i wont go heavy on the weights maybe 15-10 pounds lower than i normally do higher reps 12-15 What do you think? should i do those exercises or should i stop using the shoulder for a while and well this was last friday its been a week from that and the pain is alot better, it went down alot since then, but still ill wait till monday and see how it is, if not maybe another week, just to do a test, push ups did not hurt my shoulder, maybe sometimes i feel a slight discomfort but nothing major, pull ups the same thing, only in pull ups thought, i can do chin ups no problem the difference is the underhand and outer hand position, my shoulder doesnít hurt unless i try to make it hurt putting it in positions that i know are uncomfortable, what hurts the most probably is when i stretch it past my head something like this
but the pain is tolerable in a scale from 1 to 10 about a 1-2 maybe 3 if i REALLY stretch it jaja, but i donít know what do you think, if it hurts more than 2 weeks im planning to go to the doctor, i am just afraid of surgery :S. Thanks, what do you think it is? Deltoid Strain?, ive seen websites in wich they divide it into 3 grades 3 being the worst and even the rotator cuff they divide into 3, as ive seen i think i have grade 1, i can usee my arm normally, it only hurts when i really want it to make it hurt, i can do pushups with no to little discomfort, same with pullups, i cant really say where the pain is coming from but i think its from about the middle deltoid down to where it connects to the bicep and tricep. If you want any more information, feel free to ask. oh one more thing it also hurts a lil when i do this jaja i figured i would use it since its there XD
Well its been almost two weeks now and the pain has subside alot, just for a test, pushups dont bother at all, its just when i finish doing them and i get up i can actually feel a little sharp pain, is not a ENORMOUS amount of pain, but i feel it then it goes away, same when doing shoulder press, i do them little to no discomfort and then when i finish i feel this little pain, i havent done a workout, but was just testing did a few reps to see, ive been doing rehab exercises low weight 15-20 reps 3 sets each, ive been strecthing, been doing yoga, lower body,core etc.. but i really feel the urge of doing upper body again, but i know its better to wait a few weeks than to wait a few months jaja. I wanted to start exercising on monday but i think ill have a little pain still, should i start and do high reps on everything and replace presses or any overhead type move with a rehab exercise lateral raises or something like that, my upper body workouts would consist of only pushups and pullups ,but i dont know, inflammation is not a symptom, never was even in day one, just pain. so what should i wait one more week, start exercising low weight higher reps replacing presses?
- When did it happen and what were you doing when it happened? Gym, shoulder press
- Where specifically is your pain? Shoulder, i would say its fomr the middle to were it connects with the bicep between there.
- When in the movement does it hurt?h t t p://chourishi.in/stretching/img/Shoulder_Adductor_Elevator_and_Protractor_Stretch. jpg that hurts, when in shoulder press position with a dumbbell it hurts in the starting position.
- Does the pain effect other movements too? At first if i did heavy weight on bicep it hurt, now it doesnt, in pushups it hurts only when im done with the pushups i geel this slight pain nothing exagerating though.
- Have you been exercising long? About a year
- Have you been injured before? I dont know if injured,but my wrist hurt once and it went away after a week, i remember my shoulder hurt once too in july or june, after a week or two it went away too, thats about it.
- Are you working? No im at school
- Are(have) you seeing anyone regarding this? No, not yet, i really dont see the need for it YET, pain is going down and i can do stuff that hurt before now it doesnt.
- Age? 15
Sorry to hear that you have hurt your shoulder. I'm going to add the caveat that I am no expert, I am a personal trainer and I've had a chronic shoulder injury for a long time which no one has been able to diagnose.
As a start I would get it checked out to be on the safe side. You don't want the injury coming back in 10 years times. I'd also take it easy at the gym.
Definitely keep up with the core work. Some people don't realise how important it is when you have a shoulder injury. If you don't have a strong core your shoulder and upper body takes more of the load. So my advice is, give your body an opportunity to heal. Avoid the gym. Pendulum swings and arm swings are great for getting the blood flowing into the capsule. And Go and get a medical opinion either a sports physio or a sports doc to diagnose what is going on.
All the best
Typically pain coming from a rotator cuff injury is felt on the outside of the shoulder down to the middle section of the upper arm. If you are getting pain similar to this with any movements or exercises your probably irritating your rotator cuff tendon and you should therefore avoid that movement. Pushing into pain with shoulder problems never works it only prolongs recovery, so my best advice is simple, if it hurts don't do it! and best to get it checked out if it continues to cause problems because simple shoulder problems can quite easily turn into chronic complicated problems if not treated correctly.
The rotator cuff is the group of four tendons and muscles that surround the shoulder joint. Often confused with other names, the proper word used to describe these muscles and tendons is the rotator cuff. When the rotator cuff is injured, it's the tendons of the rotator cuff that are injured. It is these tendons that connect the rotator cuff muscles to the bone. When the tendons are inflamed or torn, they cannot function properly.