Shoulder rehab advice?
Well, I've gone and injured my shoulder. This happened while doing a 50lb DB incline press yesterday afternoon. On the third set, I lost my balance and before I realized what was happening and dropped the weight, my left arm had been pulled out and back at a bad angle. As of this moment, I can raise my extended arm about 60 degrees from horizontal without any pain, but trying to trying to swing it backward from the plane of my shoulders is a no-go.
I've been icing it for half an hour at a time about as often as I can stand, and plan to see a doctor ASAP after the weekend. Until then, is there anything else I should be doing?
Ice it and make sure you see a doctor ASAP. I hurt my shoulder wakeboarding and had some pretty serious pain and decided to just wait it out and see if it got better. Bad idea, I waited about 6 months and it started acting up really bad in the cold weather and I was unable to sleep. Turns out I had torn my biceps tendon and two things in my shoulder and had to have surgery.
Rest it Big Time, Dont workout at all. If you know of any sport Dr's and/Or Somewhere to get Neuromuscular Massage Therapy I would Be there ASAP. Good Luck Brother, I hope its nothing major! I would guess from the sounds of what your are stayin it would be in the front delt?
I would recommend seeing a doctor. Its better to be safe then sorry.
I had a friend that tore his shoulder once and he left it for a week and saw a doctor afterward. It took him about 4 month to recover. The doctor said if he been in earlier the recovery would be twice as fast. So its better to go check it out.
Good luck man.
Very important to ice ASAP in the beginning before it inflames. Ice on and off every 15 minutes. Take the burn from the ice. It canít hurt you at all. Well worth it regardless of what you did to your shoulder. If it hurts, something was strained or damaged. Ice is best in both cases.
I tour a little of a muscle in my rotor cuff. SUCKS! Almost a year later and it still SUCKS!
good luck and get to the doc.
Just a quick update. The appointment for the doctor is next Monday (not the best timing, I know, but it was the earliest I could get in). I continued icing it intermittently on Saturday and Sunday, then gave it some heat for about 30-40 minutes last night. It started aching almost immediately after I took the heat off, but this subsided after 15 minutes and I woke up this morning with diminished pain.
And no, BPM, the pain is toward the back of my shoulder. It's too diffuse for me to really say for sure if it's in the muscle or the joint, though.
Found a few resources with info on this sort of thing (but I'm a newb on this board, so I can't give you links). One lists some basic movement tests that might indicate the nature of the problem, and based on my level of pain with each one I'd guess it's an abrasion/inflammation. Still, not going to eff around until I get to the doctor.
On the upside, I no longer have any excuse to skimp on my lower body workouts :rolleyes: