cha1n

Hi,

I think i have this injury:

http://www.exrx.net/Kinesiology/Weaknesses.html

I hurt myself doing DB front raises and lifted too heavy on my left side. Now i've got constant pain - feels like it's on the inside(like looking out from inside my rib cage) of my upper shoulder blade.

It hurts when i put my arm forward to change gear in the car and i'm pretty sure there's no way i could do a front raise.

Do you think i can just stop doing front raises for a few weeks or am i going to have to stop doing chest as well?

Also, how often should i do the corrective exercises that website suggests and am i ok to do them whilst it's still hurting? Thanks

Ross

ParaManiac

First off,go to a physio and get a specific diagnosis,it does sound as though you have self diagnosed correctly but definitely get a professional opinion.

In the mean time take complete rest from upper body lifting while initially applying ice to reduce inflammation(ibuprofen is useful during acute stage)then introduce heat and self massage to the area.

Personally i'd let the inflammation and pain subside before introducing rehab exercise,however,the physio will be able to give you the correct exercises and how often you should be performing them.

This may also be useful
http://www.uk-muscle.co.uk/shoulders...exercises.html

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cha1n

Thanks for the reply, it's never good news though is it..

I haven't and do not have any swelling/inflammation just pain. I reconise the pain from other injuries i have had, it's one of those where you know you've strained something but not too serious, but it effecting my sleep last night.

It's frustrating because i know deep down the best thing would be a week or so complete rest, but i've just built up a sound routine and diet and it would be torture to stop at this point.

I read an article http://www.t-nation.com/article/performance_training/creating_a_training_effect_when_youre_injured&cr==

about training whilst injured and he has some variations of the chest press that are supposed to let you train whilst protecting the shoulder. What everyone's opinion on this? Just being able to still train my chest (my weakest point) whilst injured would be cool.

Ross

ParaManiac

Ross,any inflammation will be internal and not obvious to the eye.The pain is being caused by the inflammation of the damaged tendon(tendonitis) due to overuse or strain.This needs to be rectified.

Rest and apply ice.

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ParaManiac

Written by Jonathan Cluett, M.D.

The shoulder is interesting in that several bones, muscles, and ligaments contribute to this complex joint. Impingement syndrome, or shoulder bursitis, occurs when there is inflammation between the top of the humerus (arm bone) and the acromion (tip of the shoulder). Between these bones lies the tendons of the rotator cuff, and the bursa that protects these tendons.

Normally, these tendons slide effortlessly within this space. In some people this space becomes too narrow for normal motion, and the tendons and bursa become inflamed. Inflammation leads to thickening of the tendons and bursa, and contributes to the loss of space in this location. Eventually, this space becomes too narrow to accommodate the tendons and the bursa, and every time these structures move between the bones they are pinched--this is the impingement.

Impingement syndrome is a descriptive term of pinching of the tendons and bursa of the rotator cuff between bones. In many individuals with this problem, the shape of their bones is such that they have less space than most others. Therefore, small thickenings of the tendons or bursa can cause symptoms.

Often there is an initial injury that sets off the process of inflammation. Thereafter, the problem can be self-exacerbating. Once there is an initial injury, the tendons and bursa become inflamed. This inflammation causes a thickening of these structures. The thickening then takes up more space, and therefore the tendons and bursa become are pinched upon even more. This causes more inflammation, and more thickening of the tendons and bursa, and so on.

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ah24

If it were me - I'd stop upper body work until pain and inflammation have stopped.

Even when working other muscles, the shoulder comes in to play a lot - whether stabilising a joint or helping synergistically.

The shoulder complex is probably the most complicated and mobile joint in the body - and probably the joint that causes the most problems in weight trainers.

As para has said, rest it, get ice to it, get some iboprofens going in and go see a rehab specialist mate. Trust me you don't want a full blown rotator cuff tear (in either of the heads)

cha1n

Ok.. You're both right and i know it.. One last try though, do you think i could still workout my arms? I'll be ok if i can keep doing my arms, legs and abs. I even read somewhere that i could still work my upper back is that true?

Ross

ParaManiac

Chain,are you pulling mine?

Take the advice given and cut out upperbodywork until the pain subsides or,better still,disappears,then slowly reintroduce lifts that do not directly affect the injury site.

Personally i'd concentrate on squats for a while,these will stimulate overall growth and keep you anabolic.

I know it's frustrating,i've been there,but having a little patience now will ultimately speed things up.

__________________
When a man opens the car door for his wife, it's either a new car or a new wife.
Prince Philip


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