How long do you give a rotator to recover?

[ShockBoxer]

I stressed something in my right shoulder last monday. I think it was during wide grip pull-ups.

I'm fairly certain it's the rotator cuff (checked with that sticky link). I feel it most when I'm moving my arm above shoulder level (reaching down my tub of whey, for example). If I do unweighted rotator excercises there's a lot of popping noises... but it feels better after getting some light excercise. I put some ice on it during the most uncomfortable day.

I think after taking the rest of the week off I'm probably 70 or 80% better. I barely feel a twinge reaching above shoulder height. I did some light curls and shoulder presses (20lb db) and it didn't bug it anymore than doing the same motion unweighted does right now. Last thing I want is to go to do a pull-up on Monday and go back to square one, though.

On a plus side I've seen some nice growth in my anterior delts since that workout. Not much good if I can't get back to the gym to capitalize on it.

[ectx]

Without a doctors opinion, you can't possiby know what's going on. You don't know if it's rotator cuff. I suggest you try that first. The doc will pbly have you go on physical therapy for your shoulder. You really can't tell how long it will take until you know exactly what's wrong with you...it also could be a variety of other things causing the shoulder injury. best of luck

[MM]

On a plus side I've seen some nice growth in my anterior delts since that workout. Not much good if I can't get back to the gym to capitalize on it.

You've seen growth since that workout?

I usually don't give my RC all that much time to heal, because I refuse to be its bitch. I'd be lifting again when there was only minor pain. Do whatever is comfortable for you.*

*MM is not a Doctor, though he does have seasons 1-3 of the ER on DVD

[MM]

Oh yeah, but I wouldn't do any pullups or pulldowns my first workout back.

[ShockBoxer]

Don't have time to see a duty doctor. Lame excuse, I know. The internet is no substitute for a proper diagnosis but I figured a lot of people in here have tweaked their shoulders. I'm one of those idiots who doesn't go see a doctor unless he can't move a part of his body (like what happened to my neck a few weeks ago).

MM: Yeah, since. It was wild. There was a good pump going on in them and it faded within a few hours, as usual, but as the week went on of me keeping my protein high there was a change in how the shoulder felt when I was massaging it in the shower. Much more noticable and larger. I would dismiss it as inflammation but my left shoulder, which is fine, is the same. I was eating near maintenance this week as a break from my cut (and to try and speed recovery). Might have had something to do with it.

[Allie]

I just had mine fixed last week. My Dr said I need to sling it for 6 weeks! Thats the ideal time before starting PT but at least 4 weeks is pure rest and lack of strain.

[ShockBoxer]

That seems a lot worse than mine is. I barely feel it today at all after a week of recovery. It hurts less than my lower back does after riding a bus.

Today or tomorrow I think I'll hit the gym and pay close attention to it during warm up sets. I don't want to go a second week without lifting if I can avoid it. Any time before I've gone two or three weeks without hitting the gym I've quit.

[T_Chapman]

Don't have time to see a duty doctor. Lame excuse, I know. The internet is no substitute for a proper diagnosis but I figured a lot of people in here have tweaked their shoulders. I'm one of those idiots who doesn't go see a doctor unless he can't move a part of his body (like what happened to my neck a few weeks ago).

MM: Yeah, since. It was wild. There was a good pump going on in them and it faded within a few hours, as usual, but as the week went on of me keeping my protein high there was a change in how the shoulder felt when I was massaging it in the shower. Much more noticable and larger. I would dismiss it as inflammation but my left shoulder, which is fine, is the same. I was eating near maintenance this week as a break from my cut (and to try and speed recovery). Might have had something to do with it.

Don't worry. I don't know anyone else who's seen more doctors than I have. They're all pompous jackasses that really don't know much anything. They're just devil in white coats that charge you for countless drug prescriptions.

[razorcut]

Don't worry. I don't know anyone else who's seen more doctors than I have. They're all pompous jackasses that really don't know much anything. They're just devil in white coats that charge you for countless drug prescriptions.

Great insight, bubba. Now go back in your hole.

To OP: How's the shoulder feeling now?

[ShockBoxer]

A lot better. I did a modified chest and back day Monday and it really seems to have worked things out a bit. I can reach above myself without discomfort anymore. The only thing that brings on 'pain' is grabbing my opposite shoulder and then raising my elbow to neck height... but that's not exactly a comfortable movement with a fully healthy arm.

I'm still not likely going to be able to do pull ups for another week or two... I did some assisted dips Monday but it wasn't comortable even at BW-100, which is ridiculously easy for me normally.

[ElPietro]

I had a problem with my shoulder from an akward fall in hockey a year or two back. I simply excluded direct shoulder work from my routine for 4 or 5 months. It's no big deal anyway, you can still do incline bench to get shoulders going. I'd do some rotations with a 10 lb plate after some light warmups on bench, and then just proceed as normal.

I'm not a fan of widegrip pull ups/downs, I don't see it as anything other than putting yourself in a much weaker position, and with certain bodyparts at angles that are setting you up to get hurt if you go heavy.

[ShockBoxer]

Yeah, if I recommended WBB1 to any of my friends again I'd suggest just doing regular pull-ups instead of wide grip. If you keep your elbows locked to your sides you feel them just as much.

Hoping I won't have to avoid direct work for so long. Powerful shoulders are one of my vanity/strength goals. They're pretty weak right now, I feel.

[jollyrancher]

I hurt my shoulder about a year ago. It was pretty severely tweaked and I laid off all excercise for six months (being lazy, not due to the injury). Every so often awkward movements would really hurt.

I can still feel slight twinges from time to time but it seems to have gotten stronger now that I'm back in the gym. My advice, if you feel a slight twinge work through it, obviously altering your incline bench and shoulder routine. If it really 'hurts' then give it a rest and ice.

[razorcut]

It's no big deal anyway, you can still do incline bench to get shoulders going.

Did you alter your approach to the incline any? If so, how?