>2/10 rotator cuff pain for 3 months
>worsening even though i stopped lifting anything 3 months ago
It's over.
>2/10 rotator cuff pain for 3 months. >worsening even though i stopped lifting anything 3 months ago
>2/10 rotator cuff pain for 3 months
>worsening even though i stopped lifting anything 3 months ago
It's over.
I had a 7/10 knee pain for two years that I finally cured without surgery or doctors help.
Try new excercises, rest, etc
Ironically what helped my knee(which I injured from squatting) was to squat again.
a 2/10 pain for 3 months isnt the end of the world, theres a solution. just gotta find it.
The obvious answer to my prob is doc/PT, but shits expensive and I don't have money/insurance. If I were to self RX and do youtube PT exercises, should I just power thrugh the pain with those exercises?
how'd you manage the pain, btw?
I was misdiagnosed by multiple doctors, had several X rays and MRI's, was told to stop lifting and rooooning. Cost thousands of dollars and the pain never went away over 2 years. Went through physical therapy twice, fixed nothing. I refused surgery and finally turns out I just had IT band syndrome and my knees were fine the whole time. Fuck doctors, 90% of them are Nigerian scammer tier in both honesty and intelligence.
Get new shoes and stretch for AT LEAST as long as you lift. Go to yoga unironically.
>I was misdiagnosed by multiple doctors, had several X rays and MRI's, was told to stop lifting and rooooning. Cost thousands of dollars and the pain never went away over 2 years. Went through physical therapy twice, fixed nothing. I refused surgery and finally turns out I just had IT band syndrome and my knees were fine the whole time. Fuck doctors, 90% of them are Nigerian scammer tier in both honesty and intelligence.
based
>Get new shoes and stretch for AT LEAST as long as you lift. Go to yoga unironically.
cringe
What things did you do for IT band like exercises I got some scar tissue on my upper hamstring and some IT band
NTA but do hip exercises and hip stretches, and dont run on flat/downhill terrain for 6 weeks
It will heal just enough to do what you ask of it, and no more
>i stopped lifting anything 3 months ago
It also stopped healing 3 months ago
You need to lift, just start lightly. Do dynamic stretches too.
what its a partial RC tear or even worse, a full tear. Wouldn't I make it worse by exercising? Luckly I still have full ROM. shoulder doesn't seem any weaker. Also, I'm a grocery stock clerk, so I do still use the shoulder regularly 8 hrs a day.
You have to keep progressing on rear shoulder, upper back exercises or it will stay like that forever.
try cable rows.
just do face pulls
It's something you do that you don't suspect. I got mine from doing arm circles during warm up.
are you sure it wasn't from jerking two men off at the same time, like some kind of cracked out slalom skier?
>stopped lifting anything 3 months ago
There's your mistake
Short of breaks and dislocations, never completely cease training. Work around the injury, do light rehabilitation work, stretch, and massage. Total cessation of activity will make it worse the vast majority of the time.
ITS SUPPOSED TO BE FUCKING BLUE
any tips to help with the pain? I don't get knee pain when I squat and do stuff but it hurts when I sit.
please respond
Common reasons why you would still have pain are sleeping on your shoulder, general posture, or constant impingement related to movement. I recommend using resistance bands and doing pull aparts.
I had a shoulder injury years ago so I couldn't bench without pain. OHP was fine but bench was fucked. Went to multiple doctors who couldn't exactly describe what was wrong so I got a basic overuse injury diagnose. Went to multiple physiotherapists who gave me multiple paper sheets of "rehab" exercises which I was supposed to do to get better. I did them but it didn't impove. All this time I couldn't sleep on the injured side so it was wreaking havoc on my sleep as well. Finally what helped me was getting back to the gym and taking it easy. Doing exercises I could do that didn't affect my shoulder and for my shoulder I started doing dumbbell chest presses on the ground so the ground prevented me from going lower when doing the reps. Gradually this helped my shoulder heal and now I'm back to benching more than I was before, without any pain. I do need to empasize that you NEED TO LEARN PROPER FORM and KEEP THAT FUCKING FORM ALL THE TIME when benching and chest pressing.
tl;dr - some rest, floor pressing with light weight, gradually increasing and PROPER FORM fixed my shoulder
hope this helps
It’s not over, the pain will go away eventually. The only shorty part is that it will come back. I fuck up my rotator cuff at least once a year at work.
Don’t let it fuck up your workout, just find angles where it doesn’t hurt, and hit it hard.
From my experience you can still train chest with bad rotator cuff, you just can’t do any bench, gotta get all your sets in with flys
how long does yours typically take to heal? i've never had ANY injury take more than a month to heal. 3+ months with no improvement makes it feel like its never going to get better.
The first time was bad and it hurt for about 3-4 months. Each time I’ve tweaked it since then it seems to heal a lot faster, I’m good to hit the gym after about 3 weeks
>does nothing
You ARE doing the internal/external shoulder rotation prehab exercises every time you lift heavy with your chest right?
I stopped lifting all together over a month ago. I tried some resistance band PT exercises I saw on youtube, which seemed to only aggravate my shoulder more, so I stopped those too.
They helped me. Maybe try working out but going very light and avoiding bench press or similar motions. OHP is very good at helping with this
The following exercises helped a lot:
Number 1 on this video
https://youtube.com/shorts/7KNxrm4ltHM
Just the external (ie upwards) part of this one
thanks, anons. I'll look into these.
Should be doing just as many cable chest flies. Your shoulders are made for your pecs to be a lil stronger than your lats.
Also if you warm up bench youre good just dont do more than what you can easily do for 3 till youre fully healed. I put weight on my bench with a shoulder injury.
Do the Bill Starr rehab protocol but for 5x20, you need to stretch and get blood into the area without overloading it. Do it with a movement that hurts when loaded, but doesn't when unloaded. For shoulder pain I used close grip bench press, starting with the empty bar and progressing 1kg every other day or so, then gradually reduced reps and increased weight till I was back at my old level of performance pain free.
Dead hangs, external shoulder rotations and ibuprofen. If you do nothing it improves slowly
Also, shoulders are very complex and fragile. I ran around for more than a year with a "rotator cuff" injury until a capable doctor found a labral tear.
could you please detail the symptoms?
I'm not sure the details would help since labral tears can occur in different places of the labrum with different symptoms. Even carrying anything mildly heavy caused pain. No swelling and my shoulder felt incredibly loose in its socket.
What's the name of this exercise?
rope hangs
American alimony flexion
You're supposed to do 10% to 20% 1RM, 5 sets, 20 reps every day or every other day to keep blood flowing to the joint to encourage healing. Stopping lifting is worse than continuing.
Internal/external rotations, protraction/retraction shrugs on the vertical/horizontal plane, V-Raises, and rowing helps a lot too.
Also you probably have mouse shoulder. Buy a vertical mouse or learn to mouse left handed.
My shoulders pop and crazy like crazy. Pretty sure they’re going to fall off one day.
Yeah what the other guy said..the Bill Star rehab protocol works good. Used it for torn aductor.
Your shoulders are sitting behind your shoulder blades. Do more light work and progress slower on purpose.
I had the same problem and wouldnt get pain doimg rows and dls, pulled em back even more out of place. Make sure your bench isnt less than your row and you can dip well my traps and lats are stronger than my chest and shoulders thats how it happens.
>9/10 lower back from syatica
>recover
>comes back 6/10 but it's down my left leg now as well
>recovery again
>back again but now I can't feel the left most 2 toes and left side if my calf is numb
I've been just working thru it for about 3 months now but the pains starting to get the upper hand. The whole things been on going for a bit over a year now.
OP here. I've got that too, unfortunately. Fortunately though, mine's only 3/10 when I do have a flare up. I try to bend my back as little as possible now, and use my knees instead.
I'm a lefty, so that's my steering arm, and I shift with the right. Driving sometimes aggravates it a little bit, but not too bad.
>I'm a lefty, so that's my steering arm, and I shift with the right. Driving sometimes aggravates it a little bit, but not too bad.
Ah ok. I had issues with my left shoulder for years, noticed a bump in my windowsil and figured if I stopped resting my arm there I could buff it out. A couple weeks later all my issues were gone.
I had simply never made the connection until then.
I try to do the same but it travels all the way down my leg and moving any part effects the whole thing.
Let me guess: You're driving every day, and you rest your elbow on the windowsill of your car?
I would just get it looked at by medical professional
I tore mine properly during an accident that also disclosed my shoulder and it never healed. No amount of exercise would ever have repaired it as that shit just doesn’t heal well.
Had to get something called a bristle-latarjet procedure, now I have titanium screws and all sorts.
All good now and I can lift more than I did prior to it. Progression was back to normal.
>dislocated my shoulder.
>I would just get it looked at by medical professional
its the logical thing to do, but as other anons have said, there's a lot of quakery going on nowadays, and I just don't have the money to spend on that right now. If pain gets seriously bad, then I guess I'll go straight to a sports medicine doc.
>disclosed my shoulder
I'm pretty sure mine started after getting back into benching after about a year off from that exercise. Doing 125, felt a sharp pain going up, immediately stopped after that. Never had weakness, ROM issues, or any severe pain after that. Just minor soreness that kinda never went away.
I injured both my shoulders in two different football matches a couple weeks ago. I've been avoiding shoulder work obviously, but it's taking so long to recover, I just gave up and started training shoulders again with light weight. Fuck it. Still slightly injured but at least I'm back up to 45kg on OHP today.