tendonitis advice??

[digimon7068]

right shoulder is sore as hell. . .has been for a couple of weeks. . .at any given time during the day the pain can range from dull-ache to knife in the shoulder. . .it has gotten better but i just wanna make sure i'm doing what i should be:

1. heat the area prior to exercise

2. ice the area after excercise

3. rotator cuff specific excercises with light dumbell (10 or 15 lbs) every other day

 

[Jocques Straap]

I've never really liked those rotator specific exercises. Your shoulder is inflamed and irritated, why would you want to irritate it more with direct exercises.

What is the benefit to doing those exercises? Are you strengthening the muscles of the rotator cuff? Doubtful, unless you are progressively increasing the weight, just like any other exercise. And even so, how is strengthening these muscles, helping with the specific problem at hand? You aren't getting pain from weak rotator cuff muscles. Your getting pain from overuse/trauma, working them harder doesn't make sense.


You may want to take a look at the flexibility around the joint as well as the function of your scapular retractors.


Rest is going to be the solution, heating pre exercise, icing post works. You could try an anti inflammatory.

It also would help to know the specifics, what exactly is the problem

 

[digimon7068]

I've never really liked those rotator specific exercises. Your shoulder is inflamed and irritated, why would you want to irritate it more with direct exercises.

What is the benefit to doing those exercises? Are you strengthening the muscles of the rotator cuff? Doubtful, unless you are progressively increasing the weight, just like any other exercise. And even so, how is strengthening these muscles, helping with the specific problem at hand? You aren't getting pain from weak rotator cuff muscles. Your getting pain from overuse/trauma, working them harder doesn't make sense.


You may want to take a look at the flexibility around the joint as well as the function of your scapular retractors.


Rest is going to be the solution, heating pre exercise, icing post works. You could try an anti inflammatory.

i don't know. . .some bad-ass old airborne ranger dude taught me those exercises and they've always worked in the past when things got ouchy. . .this time it just seems to be taking a little longer. . .i'm getting older, i guess.

i use a very light dumbell. . .i think the point of the excercises is to work on and maintain range-of-motion during the healing process (to help avoid adhesive capsulitis) and possibly to work on some of the smaller muscles in the rotator cuff that don't necessarily get utlitized during normal pulling and pressing exercises.

on days when the pain is a little more intense, i alternate ibuprofen and naproxin every 4 to 6 hours. . .but, i can't do that shit for very long. . .kinda hard on my stomach.

 

[stosstruppe]

Voltarol or Difflam-P gel work wonders for me when my OSD (left knee) flares up.

 

[canadianhitman]

OK, here's the straight truth on what it's going to take to heal up properly...but you're not going to like it:

TIME OFF from lifting...and more of it than you think. Tendons have a poor blood supply, so they are much slower to heal than muscles. Keep icing, heating to encourage blood flow to the area. STOP taking the anti-inflammatories; while they make you feel better, they actually slow down the healing process as the inflammation is part of the healing process.

I know it's hard to put the weights down, but you really have no choice if you want to get this healed. I've had a HELLISH time with tendonitis in my left elbow before, and I've tried every possible remedy in an effort to stay in the gym. It just doesn't work...you can't stress that area and expect it to heal properly.

 

[digimon7068]

Voltarol or Difflam-P gel work wonders for me when my OSD (left knee) flares up.

interesting. . .the google hits that i found for those two substances were mostly in the u.k. . .is stuff avaiable in the u.s.??

 

[stosstruppe]

interesting. . .the google hits that i found for those two substances were mostly in the u.k. . .is stuff avaiable in the u.s.??

Sorry I just listed the UK "brand" names; Diclofenac diethylammonium (Voltarol) & Benzydamine Hydrochloride (Difflam-P). Former's a gel, other a cream. Limited use for each though (7-10 days max).

 

[ortiz34]

heroin bro

 

[digimon7068]

heroin bro

i knew i could count on you for sage words of advice. . .i you man. . .no

 

[digimon7068]

OK, here's the straight truth on what it's going to take to heal up properly...but you're not going to like it:

TIME OFF from lifting...and more of it than you think. Tendons have a poor blood supply, so they are much slower to heal than muscles. Keep icing, heating to encourage blood flow to the area. STOP taking the anti-inflammatories; while they make you feel better, they actually slow down the healing process as the inflammation is part of the healing process.

I know it's hard to put the weights down, but you really have no choice if you want to get this healed. I've had a HELLISH time with tendonitis in my left elbow before, and I've tried every possible remedy in an effort to stay in the gym. It just doesn't work...you can't stress that area and expect it to heal properly.

so going lighter and working my way through the pain (as i have in the past) is not a good idea?

i haven't had any issues like this in years. . .and this time it seems to be lasting a LOT longer than it did in the past.

i guess i've always felt that "time off = increased chance of injury when you return".

i'm afraid you're right, though. . .this shit doesn't really seem to be going away. . .thanks for the advice.

 

[ortiz34]

It sucks getting old, so your wife tells me

 

[digimon7068]

It sucks getting old, so your wife tells me

i don't have any problem makin' yours scream. . .











































. . .if i pull her hair

 

[SouthernLord]

Look into ART.....

Active Release Techniques®

 

[canadianhitman]

Look into ART.....

Active Release Techniques®

This is a good idea...sometimes by loosening up the muscle that the tendon is attached to, you give the tendon some slack, and thus it gets some relief.