Oh my shoulder....help

[Gymgurl]

Okay...I was doing decline press with dumbells and was laying on the bench and reached back to grab the 30 pound dumbells...and pulled them up from behind me....well I did something to my shoulder...hurts to lift anything...I think I overextended it.....should I ice or heat it? Any suggestions would help this chick out....thanks

 

[MikeMartial]

Ice, Ice, Ice.....ice is your best friend for 48 hr's following an injury.

For a shoulder, that's about the best.....as far as RICE goes (Rest, Ice, Elevation, Compression), stick with rest and ice.

If you are comfortable with it, some form of anti-inflammatory will also help.

Not sure of the exact area that may have been injured, so:

1) Where is the pain?
2) What makes it worse?
3) What makes it better?
4) How limited is your ROM (range of motion?)
5) Have you injuried it before?

 

[Gymgurl]

Hmmm....feels like the front shoulder, no limited rom but if I lift something up it hurts and I was getting a pain going up my trap yesterday.....motrin seems to make it better. Funny part is that I didn't really know I hurt it until yesterday. It kinda felt like I overworked it for a day or so...now it has a dull thorbbing pain

 

[Gymgurl]

Btw k for you for helping! Hey do you now anything about kick boxing?

 

[MikeMartial]

Btw k for you for helping! Hey do you now anything about kick boxing?

K back at ya Tae kwon and karate are my game, but if you have a question, fire away! Lotsa guys with a lot of martial arts experience in the MA forum, too.

 

[danielson]

does it hurt to abduct the arm (palms flat on side of thigh, straight up, do a lateral raise of the arm in an arc)...any limited ROM

try it with the arm being raised straight up in an arc, straight armed....any pain?

press firmly but with not too much pressure over the affected shoulder...dont press too hard, any points of tenderness?

 

[Parabellum]

Ice, Ice, Ice.....ice is your best friend for 48 hr's following an injury.

For a shoulder, that's about the best.....as far as RICE goes (Rest, Ice, Elevation, Compression), stick with rest and ice.

If you are comfortable with it, some form of anti-inflammatory will also help.

Not sure of the exact area that may have been injured, so:

1) Where is the pain?
2) What makes it worse?
3) What makes it better?
4) How limited is your ROM (range of motion?)
5) Have you injuried it before?

Excellent advice.


I know all too well about the dull pain. I eventually needed surgery to clean up my shoulder.

Go to a Doc and get it checked out!!!!
Stop all upper body work for a litte while!!!
No squatting or deadlifting!!!
Start stretching your shoulder!!!

Here take a look at these 2 sites:

Stretching and this site has helped me more than 6 months of physical therapy!!!!!

http://www.sportsinjuryclinic.net/

 

[Gymgurl]

Thanks guys....no rom problems at all.......should I go to the Dr.

 

[MikeMartial]

Thanks guys....no rom problems at all.......should I go to the Dr.

IMO, I'd say wait a while longer before heading to the doc; and, try waiting a week. I know, a week? You're probably thinking "he's cracked, no way".

One of the hardest things for a fitness fanatic to do is, well, nothing. But if your shoulder is still sore after 7 days, with NO improvement, I'd say go see the doc. If you go sooner, chances are all he/she will do is prescribe some form of anti-inflammatory, and tell you to lay off the gym.

If after 7 days it's still sore, see the doc, and make sure you tell him what you've done for treatment.

 

[bigstve12]

next time have someone hand u the dumbells

 

[gjohnson5]

Okay...I was doing decline press with dumbells and was laying on the bench and reached back to grab the 30 pound dumbells...and pulled them up from behind me....well I did something to my shoulder...hurts to lift anything...I think I overextended it.....should I ice or heat it? Any suggestions would help this chick out....thanks

Come to me and I'll rub and massage your shoulder until your eyes shut

 

[donsj]

I hurt shoulder last August and it go so bad I couldn't sleep on my right side. Ended up getting cortisone injection and boy am I glad I did. I realize this is a serious step and requires exhausting other treatments first but you may be in for it.

 

[Gymgurl]

Well mine just stoped hurting....it took along time and alot of heat and ice! Yes I will have someone hand me the dumb bells!!!!!! Sometimes being blonde just plain hurts!