Pulled Rotator Cuff

[JayFive]

Anyone know anything about one of these? I pulled mine on Sunday and today it doesn't feel too bad (I can move it and lift "some" things without pain) but I don't wanna stress it too bad before it's fully better. Anyone know how long I have to take it easy for a minor pull? I'm just annoyed cuz I had to cut my chest workout short and I'm not sure when I can get back in there and start again.

[BiggerGuns=LongerDrives]

Your Rotator cuff can be inflammed (Tendonitis, Bursitis), or it can in fact be a a mild strain or tear.
I have done both myself, but only a doc can tell for certain... .

If inflammed, just avoid any and all movements that cause the sharp jabbing pain you are experiencing now (having fun combing your hair? LOL ). Do so for a week or less, should be gone in a few days. I usually avoid benching, any and all shoulder work, even squats as my arm is bent back.

But each time it's a little different, sometimes I can curl, sometimes I cannot.
So you will have to just experiment with it and see what is ok, or, just play it safe and take a week off. If it is a strain or tear, it will require more effort to heal it up. Rest is best for this scenario.

The inflammation issue, usually gone within a few days to a week at the very most. The tear or strain issue, perhaps 1-4 weeks for that depending on the severity.

In closing, I'd recommend for certainly that you dont take this lightly, let the shoulder heal up 100%....R/C issues are a b!tch to heal up sometimes because it is so easily re-aggrevated, thus the healing process can takes months and months

[Renegade68]

+1 Tommy.

I had a small tear in my RC many years ago. Not something you want to mess with. Let it heal, go with some very light weights when you do use it again. Something like 40% max and high reps - just see how it feels before crawling under 300 lbs......

Good luck.

[JayFive]

Thanks a lot guys. Yeah, the pain was really bad sunday thank god I was using dumbbells because at the top of the rep my right arm popped and the weight just dropped. Just ended up with a bruised chest. Today was relatively easy, I was able to comb my hair and open doors without feeling pain but felt it when I went to lower myself into my office chair. Oh well, I'll take it easy on the rows and presses for a week or so. I like lifting legs better anyway... hmmm... maybe a 2 leg day week.

[POWERJIM]

Ive had Tendonitis on and off in my right rotator cuff for years now, get a dull ache in the evenings on the day i workout usually, however it hasnt stopped me yet from working out although when i get older i can see it giving me real grief as arthritis runs in my family, however i feel im better off continuing to lift weights as its better to keep joints active and strong.

[Meta]

Originally Posted by BiggerGuns=LongerDrives

The tear or strain issue, perhaps 1-4 weeks for that depending on the severity.

I tore my rotator cuff and was out for about 3 months

I don't know if that's unusual... but I had it pretty bad

if it hurts after about a week I'd see a doctor

anti-inflammatory medicine like ibuprofen might help with the pain... but don't overdo it for too long cause it won't be good for you

when you feel ready to get back workin I'd keep the weight light at first on any movements putting strain on your shoulder

also rotator cuff exercises with light dumbbells or bands will help

and btw... I realize I'm a noob giving advice, so take it how you want

but I've been lifting for a while and def had my experience with a torn rotator cuff

good luck man... hopefully it's just inflamed and won't put you out too long

it's frusturating when you're held back by injury, I know

[iko172202]

Originally Posted by BiggerGuns=LongerDrives

Your Rotator cuff can be inflammed (Tendonitis, Bursitis), or it can in fact be a a mild strain or tear.
I have done both myself, but only a doc can tell for certain... .

If inflammed, just avoid any and all movements that cause the sharp jabbing pain you are experiencing now (having fun combing your hair? LOL ). Do so for a week or less, should be gone in a few days. I usually avoid benching, any and all shoulder work, even squats as my arm is bent back.

But each time it's a little different, sometimes I can curl, sometimes I cannot.
So you will have to just experiment with it and see what is ok, or, just play it safe and take a week off. If it is a strain or tear, it will require more effort to heal it up. Rest is best for this scenario.

The inflammation issue, usually gone within a few days to a week at the very most. The tear or strain issue, perhaps 1-4 weeks for that depending on the severity.

In closing, I'd recommend for certainly that you dont take this lightly, let the shoulder heal up 100%....R/C issues are a b!tch to heal up sometimes because it is so easily re-aggrevated, thus the healing process can takes months and months

+1 big guns.

I think almost everyone who has been in the game for a number of years will f*ck up there shoulders at some point, even with good form, most guys I know with years of lifting under their belt have rotator cuff issues. I f*cked mine up about 1 1/2 years ago. Its fine 1st thing in the morning, and even when I work out its ok, gives me a little grief but nothing I cant handle. The worst pain is at night when I take off my bullet proof vest and try to take off my under shirt, I have to actually have my girlfriend help me get it off, cuz I cant always lift it over my head. I Guess 12 hours of wearing the vest just pulls on my shoulder the wrong way. Take caution man and dont do ANYTHING to aggravate it. I tried light band lateral circles before bed and it helped at least lube the shoulder up so it didnt hurt as much.

*Rotator cuffs injuries are like the wind in NM, I absolutely f*cken hate it, but theres not a whole you can do except wait for it to go away...lol

[BiggerGuns=LongerDrives]

Originally Posted by iko172202

+1 big guns.

I think almost everyone who has been in the game for a number of years will f*ck up there shoulders at some point, even with good form, most guys I know with years of lifting under their belt have rotator cuff issues.

I think it's the most common injury or area of concern, the shoulders.

The best thing is R/C exercises to strengthen the tendons and ligaments.
Using broom stick and stretching it up and backward behind your back is a great exercise, I have had less and less issues since using this exercise about 2 times a week

There are several exercises one can do though, all will help the R/C's

[Fidel_Castro]

Broomstick stretch works, especially for a hardcore mother****er like me, I do mine with my Sig 550 with Bayonet attached.

[BiggerGuns=LongerDrives]

Originally Posted by Fidel_Castro

Broomstick stretch works, especially for a hardcore mother****er like me, I do mine with my Sig 550 with Bayonet attached.

haha, sick fvck!

[JayFive]

Little update: Still having strange little pains but I think they're more psychological. I decided to put some pressure on it yesterday and did some pushups and dips and some lat/front raises (not a whole lote but enough to see if my should could handle it) and it seems like I'll be good to go. I'm gonna combine my back and chest workout today into a superset since I'm strapped for time this week (gym is closed for the next 3 days thanks to passover).

[JayFive]

Super-setted chest and back. Started with the dumbbell bench press on lighter wieght. Around the 8th rep I started feeling pain in my shoulder so it's not done yet but I was able to get a good workout in (I super setted everything with little rest-high reps-low weight just to keep them awake for the next few days so I can work them on saturday).