Two weeks ago I tweaked something in my right shoulder. It happened when I was doing wide grip pull-ups. Following the 'if it hurts see a doctor' thing (for once) I've made an appointment. The earliest is early next year (mid January) which means that by the time I see a doc I'll most likely be healed (maybe poorly). God bless doctor shortages.
Last week I ran through some really light sets to see what hurt and what didn't.
Fine: Standing military press, Bent over BB rows, SLDL, BB curl, Standing Lat Raise, Shrugs
Questionable: Deadlift, Bench Press, Assisted Dips
Sucked: DB shoulder press (negative portion), Hammer Curl, DB Bench, French Press, Lat Pull Down, Pull Up, cleaning the bathtub, eating, touching my left shoulder with my right hand
Shoulders are already my weakest group. I really don't want to take a few months off working my upper body until the doctor can poke me three times and go 'you're fine'. I can do a lot of exercises without bugging it... should I focus on those?
And what the hell could I have tweaked?
That is funny last week I hurt my shoulder when it popped when I was in the coming down motion of the pull up (and yes it was a controlled motion). I went to pull back up and this sharp pain brought tears to my eyes.
And of course after that I let it sit for 5 and then continued to do close grip pull ups and shoulder press, which were both fine, although the shoulder was sore! I went to the doctor and she said I had a slight tear and some sweeling to just ice it and take a few weeks off of that motion and anything else that seemed to bother it.
Does your shoulder hurt anywhere if you press on it front/back/top?
Wow! That's amazing that you have to wait so long!
I don't now what you did, but wide grip stuff is brutal on the rotator cuff, with no net gain in lat development over narrow grip stuff. I would suggest you avoid wide grips in the future.
Yeah no more wide grip pull ups for me, that pain wasn't worth it :), stupid rotator cuff.
Oh, I definitely plan on avoiding wide grip motions from now on.
As for the doc... well, I *could* go sit for 8 hours an hope I get in to see a duty doc before the office closes. Usually that's what I do... but I don't have time right now. Yes, actual appointments are that hard to get.
So, should I avoid those motions entirely or could I perhaps go really light with them (I'm not going to be able to escape from doing dishes or cleaning the bathroom until it's fully healed, after all)? Doesn't light exercise promote healing to a damaged tendon or muscle (the muscle I'm pretty sure it does. Know nothing about tendons though)?
Last week I did 95 lb x 17 on the flat bench with no problems at all. I'm guessing I could hit 110 or 120 x 10 without strain. Is it worth it?
Edit: And the shoulder is a little sore if I press on any of the delts, though it feels more like the soreness is deeper and the delts are in the way. There's a lot of stuff under the delts, though...
I am not a doctor.
These are only suggestions based on my own rotator cuff issues.
If you have hammer strength equipment, do your chest pressing movements on that for now, lighter and longer than you're used to.
Ditch straight up shoulder pressing entirely. Try Arnies - not very heavy, perhaps sets of 12 reps - followed by side laterals if this does not cause you pain.
Try some movements like face pulls and face-down incline rear delt raises to work the mid trap and rear delts a bit.
And do some very light rotator cuff work with a small dumbbell or a 2.5 lb plate - do 'em lying down, so you don't risk hyperextending your shoulder joint.
You may do well with floor presses - they limit how low you can go with the bar to your chest, which may be a safer alternative for you.
And did I mention I'm not a doctor?
Hmm. I normally do cuff work with 15s. They're a little on the light side but I was trying to avoid injury. In fact, I did some 15 db cuff work last week. Didn't bug me in the slightest. Not like reaching across my chest to the opposite shoulder with my elbow raised away from my body does.
I don't know what most of those exercises are but I'll look them up.
And you are not a doctor. Just an encyclopedia :D
Normal cuff work can go heavier - you're strengthening a healthy joint. But now, you're dealing with an injury. Maybe try five pounds, but keep it stupidly light for the first crack at it. Better safe than sorry.
Where in your shoulder does it hurt? Out in the delt, or more on top, toward your neck?
Edit: Okay, saw that it is "deep" in your shoulder. Probably rotator, but maybe an A/C sprain. I sprained my A/C a couple of years ago, and the doc had me do inside/outside rotations with bands, which seemed to help a lot.