rotator problems...thoughts?

[TRUEsoldier]

Alright I have had rotator problems for quite some time, and I think it has been the problem with my work outs! At times it hurts alot, at times it doesnt bother me much. It has completely eliminated my explosion on the bench all together!!! Even at just the bar, on the flat bench, I can feel it, and when I get up to about 250, I feel like I have nothing at all, and I usually can do that for 5x5 without many problems. I dont have nearly as much problems with the incline bench, and little to no prob doing Military presses

I have tried doing slight inclines, and still the pressure is there.

The only thing that I can do without much discomfort is incline press, but when I do it, I have to ensure that I push my chest out and try to bring my shoulder blades in as far as I can. that way I dont feel much on my rotator. As well as using a close grip (IMO) which puts my whole hand on the inside of the grip ring (which makes it right around shoulder width).

I need to know what to do, take a break? slow down? possible overtraining? use light weight for awhile? What!!!! I feel it now almost when I do anything; dips, bench, curls (especially incline bench db curls) fly's, cg bench, even when I squat (while holding the bar, It starts bothering me)

all ideas, comments and help is much appreciated and needed.

thanx in advance and k for help!!

 

[TRUEsoldier]

Nothing in 3 days? well, thanks for the help anyways

peace

 

[Parabellum]

Try some rotator cuff strengthening exercies. Look in my log in th PL forum for some ideas. I'm currently nursing my shouulder back form surgery and do a lot of cuff stuff.

 

[TRUEsoldier]

Try some rotator cuff strengthening exercies. Look in my log in th PL forum for some ideas. I'm currently nursing my shouulder back form surgery and do a lot of cuff stuff.

Thanx bro, I'll check it out, I went to a web site that is just rotator exercizes and got a lot of good ideas, I think I might do it for a couple weeks and take a break from weights all together?! thanx again

 

[KillahBee]

http://www.elitefitness.com/forum/showthread.php?t=311666

This is my old training journal which details my recovery from a partial rot cuff tear in my right shoulder. It is a bad injury to have, one that stays with you a long, long time. I would suggest maybe taking a little time off (week or 2) and seeing if that works. It didn't for me, but I had a tear. Basically, the remedy for me was to strengthen it.

I basically adapted many principles and movements from this routine:
http://www.dolfzine.com/page391.htm

Icing after working out helps a ton too. I also saw an ART doctor and that helped tremendously. Deep tissue massage may also work. Good luck bro.

 

[Davidd]

Behind the neck presses are a sure fire way to have rotor problems. I thought I had torn mine. I went to a good sports doctor/surgeon and I had bone spurs! Like little cat claws on the x-ray. I had microscopic surgery, they ground them off and 8 weeks later I was fine. The doc told me that to know a rotor is torn, he has to really see during surgery.
Soo, get it checked by a specialist and go from there. Laying off might do it but why be uncertain. Hope this helps.

 

[KillahBee]

Behind the neck presses are a sure fire way to have rotor problems. I thought I had torn mine. I went to a good sports doctor/surgeon and I had bone spurs! Like little cat claws on the x-ray. I had microscopic surgery, they ground them off and 8 weeks later I was fine. The doc told me that to know a rotor is torn, he has to really see during surgery.
Soo, get it checked by a specialist and go from there. Laying off might do it but why be uncertain. Hope this helps.

and x-rays are worthless for rotator problems - you need and MRI

 

[TRUEsoldier]

awesome shit guys, thanks for all the help. When I get back I plan on getting it checked out more in depth, but for now, the rest is the best thing I can do for it. I am feeling better now, I took about 2 and half weeks off completely, and I dont do flat bench right now, I try to stick with incline, and closened my grip, and it seems to have helped so far...

thanks again guys

Peace