I strained the hell out of my right front delt on thursday. Of course, it didn't hurt 'til Saturday night. I think the bursis is involved too.
I iced it all day Sunday. Numbed the hell out of the whole shoulder. So. today it doesn't hurt. Shoulder pops when I do non weighted "side" raises, (This tells me there still must be some swelling becuase the popping comes from around the bursis) and I have NO strength in front raises. No PAIN. I notice the lack of strength in raising a glass of water to my lips.
Should I apply heat now to stimulate blood flow for healing (the lack of strength), or keep up the ice to reduce the swelling (that's why it's popping)?
Don't let anyone tell you form isn't important.
Ice is most affective the first 3 days or so. It still may help a bit if you havent compressed it or anything. If you feel it has started to heal a bit heat and stretching and massage will definetly help.
after you iced it for a couple days just give it time to heal. See how you feel after a week.
Never Giving In.
The ice is there to primarily prevent/or bring down any swelling. Is they area inflamed or swollen? If so keep the ice on. 3-4 days of ice is usually a good rule. After you can cycle between heat and ice. Just make sure it doesn't swell up again when you add heat.