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DORIAN

Rotar cuff injury

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Hi recently damaged my rotar cuff again, any one got any  tips on recovery, best gym exercise, and general advice, would be really helpful, I could be doing more good with better advice, cheers 

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Did my left rotor at the start Of January,  still not right  after 3 months almost total rest. 

Realistically, the only long term complete solution is surgery, however both times I have opted not to have this done (did my left on 4 years ago know). 

Give it complete rest, anything that gives pain after is doing no good. 

Learn to sleep on your back (if you don't already) use extra pillows so you don't roll over in the night onto your side. 

When it eventually starts to feel better, warm the shoulders up for 15-20 minutes before doing any shoulder or chest exercises.

For me personally, anything overhead or flat bench is a no no. 

Deca is an absolute God send for me, but the downside to that is it makes the shoulders feel doubly worse when I come off.  

 

 

 

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25 minutes ago, Sparkey said:

Did my left rotor at the start Of January,  still not right  after 3 months almost total rest. 

Realistically, the only long term complete solution is surgery, however both times I have opted not to have this done (did my left on 4 years ago know). 

Give it complete rest, anything that gives pain after is doing no good. 

Learn to sleep on your back (if you don't already) use extra pillows so you don't roll over in the night onto your side. 

When it eventually starts to feel better, warm the shoulders up for 15-20 minutes before doing any shoulder or chest exercises.

For me personally, anything overhead or flat bench is a no no. 

Deca is an absolute God send for me, but the downside to that is it makes the shoulders feel doubly worse when I come off.  

 

 

 

Did it a few year ago, took me around 19 months to recover, but still couldn’t lie on it, would still ache now and then, and just done it again, do you think surgery could be required, can’t be going nearly 2 year again? Thanks 

was looking at npp, but anything that makes it worse is a no no 

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Honestly for me Deca is awesome, 2-3 weeks and it helps so much I feel like I've had new shoulders fitted. 

As far as surgery is concerned, my Missus is a Pharmacist and works in a Private hospital,  she tells me that the people who go home with the most pain meds are rotator cuff surgery patients. 

It's not only that, I personally can't afford the time of with the surgery. 

In an ideal world, yes I'd get them both fixed, but life, money, time etc all get in the way.  

 

 

 

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On ‎22‎/‎03‎/‎2019 at 7:30 PM, DORIAN said:

Hi recently damaged my rotar cuff again, any one got any  tips on recovery, best gym exercise, and general advice, would be really helpful, I could be doing more good with better advice, cheers 

Since you've done it twice, you probably should get a full check over by a physio specialising in shoulders and possibly get an ultrasound or MRI to see the extent of the tears- depending what they say. They will usually be able to test the shoulder mechanically to see whether you have a severe injury though. Trouble sleeping on a shoulder can be a sign of a significant injury.

Partial tears can be treated conservatively, full thickness ones need surgery and the sooner the better.

The cause of most rotator cuff tears in people under about 45 is either a serious acute injury like a high impact fall or from chronic tendonitis/ impingement. Impingement is the likely culprit in weight trainers tbh. How much pulling and external rotation do you do vs pushing and internal rotation? Depending on the individual some people need to do anything from equal amounts of pulling and pushing to 3 X as much pulling/ external rotation as pushing. It's better to do too much pulling than too much pushing. I agree with sparkey that overhead movements should be avoided until there's no pain and even then, consider whether they are absolutely necessary.

One thing a physio might not tell you is that hanging from a bar can help treat rotator cuff issues and especially impingements. The theory is that in a shoulder width dead hang (ideally neutral grip), the rotator cuff is safely tucked away under the bursa and the upper arm bone presses on the tip of the acromion, encouraging it to remodel into a less hooked profile which impinges the rotator cuff less and less as time passes. So perhaps a dead hang from a bar should be the first or even only fully overhead thing you reintroduce.

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After 2 years of pain and diagnosed with rototor Cuff injury I had my operation in November 2018 , after surgery (Arthroscopic subacromial decompression) the doc told me that the  cuff was not actually damaged and it was scarring from a broken collar bone that happened around 30 years ago, however whilst he was in there he cleaned up the scarring and shaved the bone to allow more room for the ligaments to move, I was out until February 2019 and went back to the gym, the surgery worked  and was pushing around 60%-80% of my pre operation weight so was benching around 55kg to 60kg per side but never went over 40's kg after the operation 

withing 6 weeks my right shoulder is exactly the same as the left and i honestly do not think it was rotator cuff initially as i have worked on posture for the last 2 years and have done every excersise the hospital and all the other physios have given me so someone suggested i go and see a acupuncturist to which i was really skeptical as he diagnosed me instantly with Frozen shoulder and explained why and hit every nerve in my body where the pain was, I have had 2 sessions so far and the results have been good with today no pain but i can feel its not healed, i dont get the achy feeling in bed now, 

I know it sounds a bit unconventional but like many i was desperate so will try anything, I personally think i need the bone shaved again to make room for the tendons to move freely but just cannot work out why the pain has shifted to the other shoulder .... 

there are so many conflicting fixes and causes you just will be left wondering what to do  if this accupuncture does not work i will try and get another operation 

One thing if frozen shoulder you must exercise as leaving it will make it worse try hanging with the damaged arm only trying to strech the tendons

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