Shoulder sprain, ice or heat?

[mrzap]

When doing 100's on flat dumbell bench a few weeks ago I ended up pulling or spraining a stabalizer or perhaps even my front shoulder muscle (hurts when i hold my arm out perpendicular to the ground and move backwards, other strange movement angles as well).

Wasn't bad so I thought I could work through it last week. Seems to have agitated it so I didn't do them today although I tried and it hurt

I imagine I should rest it, but on something like this is it also benefical to use an ice pack or a heat pack? It isn't inflamed just hurts. My thinking is the heat will sort of loosen things up and maybe get the blood flowing. I am just a newbie so what do I know

What do you pros recommend?

 

[Zander1983]

Rest, ice (every 2 hours), compression and elevation for the first 24-48 hours after injury or recurrence/flare-ups.

After that, heat treatment, massage, active-recovery, rehab exercises etc...

 

[T-Rage]

...It isn't inflamed just hurts...

Just because it doesn't appear inflamed on the surface doesn't mean that it isn't. I'm sure deep inside it is inflamed.

Follow Zanders's advice and you should be good.

 

[mrzap]

Thanks. Btw how cool is the new forum code where it actually tailors the ads to what is inside the post

 

[michaelcoutts]

actually if it is a tendon sprain eg. rotator cuff then u need to ice it for quite a while.

 

[mrzap]

Well what is best for something like this days after it has happened? When I put on the heatpack it seems to soothe it, but I am not sure if ice would be even better.

 

[Zander1983]

You should see a specialist and have it diagnosed properly. They'll lay out a sensible plan of attack.

Also look into deep tissue massage.