Seems like every time I lift weights now, for 2 days afterward my left shoulder hurts like hell when I try to lift my left arm or move it in circular motions. I imagine this is my rotator cuff. Often it hurts while I do bench presses to, but I just tough my way through it. Shoulder presses are near impossible though because of the pain and loud popping noises. This has been going on 2 years now, is there a way I can get this to heal without surgery?
Are there specific exercises for the rotator cuff to work this out, or yoga? Also, does this mean I need to quit lifting until it heals completely? I only did squats yesterday but my shoulder is aggravated today because of that even. If I do the exercise/physical therapy thing how long does it generally take to heal? I really feel crappy that I'm probably going to have to quit lifting now and end up losing all that I have gained waiting for this damned shoulder to heal
rest would be ideal! as hard it is to do (trust me)!
or get it checked since it's been nagging you for awhile!
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Wow, I am not a doctor but your shoulder sounds kind of serious. I think it might be a smart thing to do the things you mentioned like seeing a doctor and doing the physical therapy thing. I did it for knees and it really helped. The thing is you don't want to get to the point where the only thing that works is surgery. From what I have heard is that after shoulder surgery you may never be the same. There are exercises you can do to strengthen the rotator cuff but right now it sounds like you should not be lifting anything.
This is one of the exercises I do for the rotator cuff. One of the problems with cuff injuries is that it is hard to get blood to flow into area properly. Most people don't realize that this muscle is weak and needs special training not to hurt it doing heavy lifts. Well I wish you all the best with what ever you decide.
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Mechanics Type: Isolation
Tips: This trains the infraspinatus and teres minor muscles which help keep your shoulders safer from injury. Lay down flat on one side on a flat bench. Using a light dumbbell start the exercise with your right arm fully against the right side with the elbow flexed at a 90 degree angle and pinned against the left hip bone. Do not move your upper arm from this position during the exercise. Slowly raise the dumbbell by rotating the right arm upwards while maintaining your 90 degree bend in the elbow. When your lower arm is pointing straight up, lower it down until it is almost touching the bench. Repeat. Do not move your torso during the exercise.
Last edited by REPS; 08-14-2005 at 04:59 PM.
thanks for the replies
well i'd rather not see a doc and get x-rays because HIPPA is useless and doing so would probably exclude me from any insurance pools at future places of employment. to my understanding the only ways to fix this are surgery (no way) and physical therapy, so i was figuring i could just find out the exercises and do them myself. no point in jeopardizing any future medical care i could get from work to have some physical therapist explain to me what a rep is... heheh
Rest, ice, and seeing a specialist are probably where you should start if you can.
The following article is not bad. I wouldn't necessarily follow it to the letter, but it's good advice. http://www.dolfzine.com/page391.htm
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Wow, that article is pretty impressive. I don't think I got it all but i book marked it to read it again later.