Help me Rehab my shoulder!!

[tommboy]

Check these out also.

http://www.thecompletepitcher.com/pitching_workouts/5lb_weight_program.swf

Do these everyday after a workout. You'll build rotator cuffs of steel! If they still hurt ice when you get home for about 20 min.

Don't take anti inflammatories? My trainer has me taking 400mg of naproxen every morning and night.

So do all of those 3 times a week? that is about how many times a week im lifting. Do you do all of those also because some of those look like just regular shoulder excercises, that I allready do just with a tiny bit of weight................

 

[BigCracker]

I'd train around it as much as possible. Anything that causes pain or post workout pain should be a no-no. Then gradually try to reintroduce these activities into your routine in a way that you're working them without agitation. This takes time and discipline, but it beats cortisone shots or going under the knife.

 

[tommboy]

Do you guys think that sleeping on my side can be hurting my shoulder at all? Ive done it all my life too though..........

 

[njmuscleguy]

Tommy - there are alot of possible explanations for the shoulder pain... I agree, you may want to consider an MRI if the pain persists much longer, just to be on the very safe side... sometimes pain starts off slow and gets gradually worse....

As for anti-inflammatories, I used to have a PT tell me to take 2 alleve several times a day... there are those that say NSAIDs are not good for you (also hinders muscle growth). I personally take more natural anti-inflammtory supplements like EFA's, krill oil, CMO, etc. Glucosamine and gelatin are good to throw in for the joints, but they take several months to show any benefits.

Definitely do the stretches and exercises!!!! 2-3 times a day (and right before every workout)... 5-10 minutes... you should ice after doing stretches... and after your workout... ice brings down inflammation

Sleeping the "wrong way" on your shoulders will definitely cause pain - try changing your sleeping position if possible. Also, if you're sitting at a desk all day long staring at a computer screen, that could contribute to upper back / shoulder / neck pain. (Stretch throughout the day!)

Another thing I noticed with my shoulder pain is that most of the pain was actually being caused by severe knots in my upper back as well as a tightening of my c-spine... for whatever reason, the pain seemed to come from the shoulders instead.... I've been seeing a good chiropractor for that, doing stretches + icing several times a day and it's gotten much better

Finally, you could just be going through "growing pains" - I've heard it said before.... you cycle and you grow, sometimes way too quickly, and your body responds with pain.... just keep limber/stretched, take the right supplements... you should be ok

 

[vrod717]

Do you guys think that sleeping on my side can be hurting my shoulder at all? Ive done it all my life too though..........

As u get older, maybe that's why it is bothering u the best advice I can give u is go see a sport doctor, have him take x-rays, to check to see if u tour your rotator cuff, if u did u might need surgery...

 

[stimilus]

Hey guys, for a while now my shoulders have been hurting and sore pretty often (I think its my rotator cuff) I don't know if its something im doing that bothers it or if its cause im getting big or what?!! lol Anyways I lift doing Brazilian Jiu-jitsu and box regularly so this is obviously a problem. Most often if I warm up good they don't hurt when im practicing but after they might. I have been recently been doing like 3 sets of 2.5 pounds weight like outward pushes that works your rotator like 2 to 3 times a week? Is this all I should be doing? Should I be doing more exercises more sets? etc. Also any good stretches I need to be doing to help this and maybe Ice or what? And when should I do the stretches? Thank you for all your help hopefully I can fix this problem asap!

Get yourself a resista ball, and put it against the wall. Lean on it with one arm, and make small circles. Also, use some small weights and make an L shape buy putting your arm at your side and holding the weight at 90 degrees and lying on your side. bring the weight from in front of you to the side, or on top. You can do the same excercise with cables standing. Last but not least, take the weight and make an L shape with your arm again buy bringing it to your belly button. Now raise your arm to the side so that it extends out from your shoulder. This is NOT the exercise yet. Now you have the weight hanging down. Next, bring the weight up while still keeping the L shape in your arm as if you are about mid way through a bi sep flex. It's the same motion as the second exercise, except more like a lateral raise. Do this for up to 2 months. Good luck.

 

[Prizz]

Listen man, don't take this pain lightly..... You need to watch it, cause one day your shoulder can just POP on you, and off to the ER you go..... I know, cause it happened to me...... I was doing a warm up set of flat bench, with about 50lbs on the bar...... I was just repping out kinda quick, and POP>>>>> I dropped the weight on my chest, and the dude next to me had to save my ass...... He said he heard the POP..... I went to the ER, and all Xrays were negative...... I was able to move the arm, and it didn't always hurt, it was weird, so I decided to treat it myself..... I put my arm in a sling, and rested it for a few weeks...... When I went back to the gym, I don't do benching with a barbell AT ALL now.... I use dumbells with a neutral grip, puts alot less stress on the shoulder..... This is something you should do RIGHT AWAY...... Same when you train shoulders, use Dumbells with a neutral grip, not barbells...... This will prob help alot.....

rizz

 

[njmuscleguy]

Listen man, don't take this pain lightly..... You need to watch it, cause one day your shoulder can just POP on you, and off to the ER you go.....

I don't do benching with a barbell AT ALL now.... I use dumbells with a neutral grip, puts alot less stress on the shoulder..... This is something you should do RIGHT AWAY...... Same when you train shoulders, use Dumbells with a neutral grip, not barbells...... This will prob help alot.....

rizz

Very good points Prizz.... especially about the dumbbells... those are mostly what I do these days for chest and shoulders (no barbells)... I had several doctors warn me against barbells for fear of putting too much strain on the shoulders

 

[tommboy]

dude its killing me right now typing i think it may be from the way my shoulders are positioned when doing so but thats just fucking pathetic if I cant work at a computer it cant be fucking that!

 

[tommboy]

Tommy - there are alot of possible explanations for the shoulder pain... I agree, you may want to consider an MRI if the pain persists much longer, just to be on the very safe side... sometimes pain starts off slow and gets gradually worse....

As for anti-inflammatories, I used to have a PT tell me to take 2 alleve several times a day... there are those that say NSAIDs are not good for you (also hinders muscle growth). I personally take more natural anti-inflammtory supplements like EFA's, krill oil, CMO, etc. Glucosamine and gelatin are good to throw in for the joints, but they take several months to show any benefits.

Definitely do the stretches and exercises!!!! 2-3 times a day (and right before every workout)... 5-10 minutes... you should ice after doing stretches... and after your workout... ice brings down inflammation

Sleeping the "wrong way" on your shoulders will definitely cause pain - try changing your sleeping position if possible. Also, if you're sitting at a desk all day long staring at a computer screen, that could contribute to upper back / shoulder / neck pain. (Stretch throughout the day!)

Another thing I noticed with my shoulder pain is that most of the pain was actually being caused by severe knots in my upper back as well as a tightening of my c-spine... for whatever reason, the pain seemed to come from the shoulders instead.... I've been seeing a good chiropractor for that, doing stretches + icing several times a day and it's gotten much better

Finally, you could just be going through "growing pains" - I've heard it said before.... you cycle and you grow, sometimes way too quickly, and your body responds with pain.... just keep limber/stretched, take the right supplements... you should be ok

WHAT STRETCHESS??? and when ? Ice? heat?? i allways end up just fucking hurting myself more when I stretch