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Fast Twitch Fiber
New member
I took 3 weeks off and it did nothing for me. It hurts like a bitch when I bench do flyes. I'm going to the doc on Wed, maybe he'll have some good advice (or at least some cortisone). Anyone else here have RC problems? 
How long does it take a rotator cuff to heal?
- Thread starter Fast Twitch Fiber
- Start date
H
HighIntensity
Guest
long time I have one
deca
deca
Three weeks is nothing. First you have to accept that you're in this for the long haul and there is no quick fix<there isn't>.
Find chest movements that do not aggrevate the injury, and do those only.
Stop all flat bench movements if that's what hurts.
If you continue to irritate the area it will never heal.
Start working your rotor cuffs.
Find chest movements that do not aggrevate the injury, and do those only.
Stop all flat bench movements if that's what hurts.
If you continue to irritate the area it will never heal.
Start working your rotor cuffs.
Fast Twitch Fiber
New member
I was going to do Cuban rotations to try to build some strength up. Right now I don't think I'm in good enough shape to even try rehab exercises.
My RC isn't completely torn. I think it's just tendonitis. I'll see what the doc says. It really only hurts when I lift and sometimes when I sleep. I hate going to the doc over these things because they act like you're not important unless you're dying. He'll probably just tell me to stop doing whatever hurts (which is everything athletic wise) If he won't do anything for me I'm going to tell him to refer me to a sports medicine specialist.
My RC isn't completely torn. I think it's just tendonitis. I'll see what the doc says. It really only hurts when I lift and sometimes when I sleep. I hate going to the doc over these things because they act like you're not important unless you're dying. He'll probably just tell me to stop doing whatever hurts (which is everything athletic wise) If he won't do anything for me I'm going to tell him to refer me to a sports medicine specialist.
I partially tore mine in Sept., and couldn't even flat bench the bar alone until January! I went to two really good doctors and one said I'd need surgery, the other said to try rehab. I opted for rehab and luckily it worked. I have to use dumbells now instead of barbells, but I'm stronger than I've ever been now. I fucked it up worse by trying to lift after I hurt it, so be careful. Surgery would have kept me out at least 8-10 months. It still hurts once in a while though. Ice helps alot, good luck.
StoneColdGold
New member
fast twitch and everyone else with problems....
do yourself a favor and listen to iceman. please read the following thread and my responses therein:
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=101525&highlight=shoulder+injury
do yourself a favor and listen to iceman. please read the following thread and my responses therein:
http://boards.elitefitness.com/forum/showthread.php?s=&threadid=101525&highlight=shoulder+injury
Take
3 weeks off from everything. Than come back and start doing some rotator cuff exersices while not benching for at least a few months.
Do close grip benches, big fucking difference and before you know it(6-8 months) your weak rotator will have healed (hopefully) and your triceps will be much stronger.
Move to hammer for chest if you got to, slowly move back into flat bench. Avoid shoulder presses.
3 weeks off from everything. Than come back and start doing some rotator cuff exersices while not benching for at least a few months.
Do close grip benches, big fucking difference and before you know it(6-8 months) your weak rotator will have healed (hopefully) and your triceps will be much stronger.
Move to hammer for chest if you got to, slowly move back into flat bench. Avoid shoulder presses.
norr
New member
I had my rc injury two years ago, and it's still not 100% healed, it still flares up if I try to do flat benches... so I don't. You learn to work around it, stay away from the pain this is one instance you don't wanna be a tough guy and work thru it. My list of Do Not Do right now is: flat bench, dips, upright rows, behind the neck delt press. What I do compared to before is lying L-flies and in general more rear delts.
TraxZBT
New member
same boat as you. I hurt my shoulder and thought it would heal in 3 weeks. Went back to the gym after three weeks and it still hurt like I damaged it the day before. It's been 3 months now, pain is still there when doing flat and decline. Only thing i can do now is incline, cables and flyes. Hardest thing was admitting to myself that this thing ain't going to heal in a week. My doc gave me 4 month supply of celebrex and it's working on the pain. Do some RC exercises and you should be able to speed up the recovery.
StoneColdGold
New member
you guys that are talking about taking months off and avoiding some of the most beneficial exercises out there are doing yourselves a grave injustice.
please please please read the link i posted above.
please please please read the link i posted above.
dam
nor you hit the nail on the head. Kept flaring up my rotator for years even when not benching and it was upright rows and sometimes barbell curls doing it(thats usualy when its real bad).
You just have to swallow your pride with the rotator and it took me years to do that. When I first started doing close grip benches(you wont feel rotator pain with these) they were like 75lbs weaker than my flat bench and I had to swallow my pride, a year and a half later I'm hitting 370 for 10. I can not tell you how important the time factor thing is on this. Just when you think you are healed you are not and you tweak it again, just because the pain leaves doesn't mean the injury is gone.
I don't know how tall you are but the longer your limbs the more the flat bench is going to destroy your shoulders. Go to testosterone.net, they have some awsome rotator routines. For some reason dumbell presses dont destroy the shoulder. Hammer machine declin is also good. Most the rotator injuries happen because the muscle is underdeveloped, work on it til it is up to par with other muscle groups. You are only as strong as your weakest link and when that can't take the weight, injuries happen.
See a doctor and see if you have scar tissue, cause if you do no matter what you will most likely have pain even when the rotator gets strong.
nor you hit the nail on the head. Kept flaring up my rotator for years even when not benching and it was upright rows and sometimes barbell curls doing it(thats usualy when its real bad).
You just have to swallow your pride with the rotator and it took me years to do that. When I first started doing close grip benches(you wont feel rotator pain with these) they were like 75lbs weaker than my flat bench and I had to swallow my pride, a year and a half later I'm hitting 370 for 10. I can not tell you how important the time factor thing is on this. Just when you think you are healed you are not and you tweak it again, just because the pain leaves doesn't mean the injury is gone.
I don't know how tall you are but the longer your limbs the more the flat bench is going to destroy your shoulders. Go to testosterone.net, they have some awsome rotator routines. For some reason dumbell presses dont destroy the shoulder. Hammer machine declin is also good. Most the rotator injuries happen because the muscle is underdeveloped, work on it til it is up to par with other muscle groups. You are only as strong as your weakest link and when that can't take the weight, injuries happen.
See a doctor and see if you have scar tissue, cause if you do no matter what you will most likely have pain even when the rotator gets strong.
I got the ticket!!!!!
I did Shoot Fighting a couple years back and I was on cycle at the time. A arm bar and a energetic new guy took my shoulder out for at least a month. Here is how I repaired it......
There is a book called "7 Minute Rotary Cuff Solution". It is the most fantastic book I have ever read dealing with shoulder injuries. It got me on track in three weeks. This is no cheesy book either. It is about 200 pages and has a yellow cover. Mine is soo worn out. I am sure that if you do a search on Amazon.com you'd find it. I dont have the Author name... as I am away from my home.
Hope that I helped someone.....
Bryan
I did Shoot Fighting a couple years back and I was on cycle at the time. A arm bar and a energetic new guy took my shoulder out for at least a month. Here is how I repaired it......
There is a book called "7 Minute Rotary Cuff Solution". It is the most fantastic book I have ever read dealing with shoulder injuries. It got me on track in three weeks. This is no cheesy book either. It is about 200 pages and has a yellow cover. Mine is soo worn out. I am sure that if you do a search on Amazon.com you'd find it. I dont have the Author name... as I am away from my home.
Hope that I helped someone.....
Bryan
norr
New member
Bullfrog said it, that book is the shit, I have it too. Very good (and easy to understand) descriptions of shoulder anatomy and mechanics. Makes you understand why rc injuries occur in the first place so you can avoid running into similar probs again. Of course lots of info about recovery, exercises, treatment etc.
OUch, I know how you feel, I have tendonitis and a bone spur in my shoulder. It's not quite as bad but I still suffer. Try heating up your shoulder about 30 minutes before you work out, even if you work out legs, HEAT IT UP!!! that'll keep it loose and ice it down EVERY NIGHT for about 15-20 minutes. You'll notice a difference in the first few days. Try to stay away from anything that aggravates it too much and try some excercises. I found that you can work the shoulder real well on the cables. good luck!!
Delinquent
Well-known member
norr said:
You shouldn't be doing upright rows or behind the neck anything anyways. Those are very high risk movements that strain the hell out of your RC. For some wierd reason I strained mine doing DOrian style bent over BB rows.
mr.homework
New member
I agree w/ norr & bullfrog. I also have the "7 Minute Rotator Cuff Solution", an excellent read. If you do the rotator cuff exercises at least 2 times a day for 2 weeks, you will find your shoulders to be close to 100% again.
I have also gone to an A.R.T. chiropractor. He was very helpful, and was able to expand on the rotator cuff exercises in the book. I recommend you get the book and go see an A.R.T. therapist, your problem will be gone.
I have also gone to an A.R.T. chiropractor. He was very helpful, and was able to expand on the rotator cuff exercises in the book. I recommend you get the book and go see an A.R.T. therapist, your problem will be gone.
Hugh Jarmes
New member
Have a torn rotator cuff in my left shoulder. Got to the point where any time I lifted my are to catch a ball or something it would pop out. I have 2 buddies with same condition. After X number of trips to hospital and hundreds later we got to where we could pop each others shoulders back in. Went to a many docs and all wanted to operate. Fuck that, 2 friends had the surgury. 1 was a success the other was no better. This was before orthoscopic so they both have big zippers. I decided to train really carefully and right. Took YEARS and I still have pain some nights but I can press 265 behind my neck and it hasn't popped out in years. take your time and work your shoulder carefully.
StoneColdGold
New member
TraxZBT said:
awesome... please post your success story on this thread so you can help me convince the rest of these stubborn meatheads to go get treated!
TraxZBT
New member
UPDATE
welp, took StoneColdGold advice and went to an A.R.T practitioner. I went to Dr. Castro as well and all I can say is that I benched yesterday for the first time in 2 and a half months. Granted it still hurt a bit, but before I couldn't even lift the bar let alone max out. Incline was NO pain whatsoever. I got a few more sessions and I truly believe i'll be healed. This shit is no joke, my shoulder has been fucked up and this guy cured it. Unbelievable.
welp, took StoneColdGold advice and went to an A.R.T practitioner. I went to Dr. Castro as well and all I can say is that I benched yesterday for the first time in 2 and a half months. Granted it still hurt a bit, but before I couldn't even lift the bar let alone max out. Incline was NO pain whatsoever. I got a few more sessions and I truly believe i'll be healed. This shit is no joke, my shoulder has been fucked up and this guy cured it. Unbelievable.
StoneColdGold
New member
congrats trax!!!
are you others out there listening???
are you others out there listening???
Fast Twitch Fiber
New member
Thanks for the replies. I managed to bench on Monday. I couldn't go over 205, I normally use 275. It doesn't hurt as much if I lift my butt off the bench. I know thats not the best habit to get into.
The doc told me not to take time off, just train around the pain. He also showed me an exercise designed to hit the infraspinatus and supraspinatus. It's basically a dumbell front raise holding the dumbell with the thumb pointed straght down. I can feel the burning in the muscle so it must be hitting it.
The doc told me not to take time off, just train around the pain. He also showed me an exercise designed to hit the infraspinatus and supraspinatus. It's basically a dumbell front raise holding the dumbell with the thumb pointed straght down. I can feel the burning in the muscle so it must be hitting it.
nhbgorilla
New member
what does a rotator cuff feel like? I have some sort of fucked up front shoulder/pec attachment to the arm area shit that still feels like shit after about 6 months of no benching. I heard somebody say something about "jabbers shoulder" from boxing. is that what i have or is it my RC?? its like somewhat in the front of my shoulder, and somewhat inner, but then sometimes i think its the spot where my pec attaches to my arm/shoulder. anybody had this?? i cant bench, cant dip, even two fucking pushups is too much pain when its feeling shitty. guess ill be checking out ART unless my next cycle helps me rehab it or some shit. thanks for the info
StoneColdGold
New member
nhbgorilla ... ART is fairly inexpensive. My suggestion would be to go get the problem fixed NOW, then do your cycle. steroids are not going to fix the problem. as for your problem, it is probably both the shoulder AND the pec. if you have a problem in one of these areas, you are guaranteed to either have or a develop a problem in the other. these two areas are so closely related on the kinetic chain, they might as well be treated as a single entity. i guarantee if you get the pec loosened up, the pain in your shoulder will disappear. it is probably being pulled out of proper alignment by the tightness in your chest.
fast twitch... doing work to strengthen the rotator cuff is great, but again, how interested are you in getting back into your training at full go?
guys all i can do is continue to post threads full of guys claiming to be "miraculously" healed. if that doesn't convince you to go get better, nothing will.
fast twitch... doing work to strengthen the rotator cuff is great, but again, how interested are you in getting back into your training at full go?
guys all i can do is continue to post threads full of guys claiming to be "miraculously" healed. if that doesn't convince you to go get better, nothing will.
nhbgorilla
New member
thanks for the info. shoulders can be a motherfucker. peace
ASTRAL FITNESS
New member
took me 3 years but I was clean started hitting nautilus in a year even heavy by a year and a half but couldn't do overhead without major pain for three years it totally depends
I have had a bad shoulder from a ski fall for 6 months. All the Orthopods want to operate except one who honestly told me that there is no orthopedic problem that an operation cannot make worse. I have been having long sessions with a tough female physyotherapist who almost tears my arm off. It is working and I am about back to normal. If there is a tear, (I did not have tear), then an operation may be the best way to go.
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