Rotator Cuff

Setanta1974

I was doing butterflies yesterday (free weights lying on a bench, not with a pec deck) and I wasn’t concentrating properly and let my arm drop too far down past parallel. About 2 hours later, when I move my arm in a certain way, I can feel a twinge in what I am pretty sure is my rotator cuff.

This happened to me years ago and I tried to train through it. But it got worse and in the end stopped training for a few years. It took the shoulder a really long time to get better so don’t want to make that mistake again.

My question is…..should I stop training all together and if so, for how long do you think it might take to heal properly? Or could I continue with my training, including military press, bench press, pull ups etc and just avoid the butterflies? Also, is there anything I can do to speed up the healing process?

Banks

Setanta1974 wrote: »

But it got worse and in the end stopped training for a few years. It took the shoulder a really long time to get better so don’t want to make that mistake again.

My question is…..should I stop training all together and if so, for how long do you think it might take to heal properly? Or could I continue with my training, including military press, bench press, pull ups etc and just avoid the butterflies? Also, is there anything I can do to speed up the healing process?

Go to the physio and have it assesed, Don't know how you were out for years with it before. Did you just let it heal without any rehab? The 'rotator cuff is the name given to a number of muscles so it might not be ur 'Cuff' thats injured

Setanta1974

Thanks for the reply Banks,

When I stopped training the last time to let it heal, I just never got back into it. It was the interruption more than the injury that was the cause of me being out of training for so long. Sorry for the misunderstanding. I should have gone to a physio last time but kept putting it on the long finger and never did in the end. So I guess that and training with the injury cause it to take so long to fully heal.

I don't want to stop training this time because I am a creature of habit but at the same time don't want to make things worse.

I will be sure to go to a physio this time but just wanted to get anyones who had had the same problems opinion...how long did they stop training to left the shoulder heal. Would they recommend continuing to train or stop for 1 month, 2 months etc What they did to speed up healing process.

squod

Go to a physio. I've injured mine a couple of times. It took six weeks to clear up, I didn't train during that time.

Khannie

You need to see a doctor or some other health professional. People on here can't properly advise you.

edit: ok, PM exchange, OP is just looking for other peoples experience with healing times. No medical advice as usual.

AntiVirus

I'm just recovering from this now. I've had it from back in September (middle of September) but only went to the physio at the start of November. I would get a very bad pain trying to do push ups, I couldn't even do one!

I was able to do chest presses and chest flies even though there would be pain. I just couldn't do any push ups.

I told the physio and he said I could continue doing the chest presses and flies but gave me other exercises to do. Now the shoulder is much better, at about 80%, so I think it should be back to normal in the New Year.

The best thing you should do is go to see your physio tell him and show him what you do and where it hurts and he should be able to get you on the right track and tell you what you can and can't do.

Good luck

PS: Don't expect miracles these things take time to heal properly

Setanta1974

Didn't realise you had reopened the thread Khannie. Thanks for that. Sorry for the misunderstanding. Just to clarify, I was not looking for medical advice...just wanted to hear the experiences of others who had the same problem. I am sure the thread will help others in the future.

Squod, thanks once again for the help. And to you too Antivirus. I know what the last time from the last time it happened what a niggly little injury it can be especially when you try to try through the pain and don't get it attended to straight away. Thats why I wanted to learn from others experiences so I would not be out of action for too long. My pain is not to bad so I am hoping 6 weeks of rest and few visits to the phyiso will sort me out. I was going to use the six weeks to get in some cardio but the running motion on a threadmill might agitate the shoulder also. Best of luck Antivirus and I hope you are back to 100% in no time.

Oisinjm

Happened to me this time last year. Couldn't do certain exercises for about 4 months after but mine was a pretty bad tear. Visit your physio, its definitely worth the money. Do the exercises they tell you to do and you should be able to hit up most weights again within a few weeks.

squod

Good luck with it Setanta1974. You'll come back stronger if you take the right approach for now.

Setanta1974

Oisinjm wrote: »

Happened to me this time last year. Couldn't do certain exercises for about 4 months after but mine was a pretty bad tear. Visit your physio, its definitely worth the money. Do the exercises they tell you to do and you should be able to hit up most weights again within a few weeks.

Ouch, I would crack if I was out for 4 months. I hope it is weeks rather than months. Thanks for the reply Oisinjm

Setanta1974

squod wrote: »

Good luck with it Setanta1974. You'll come back stronger if you take the right approach for now.

I hope so Squod, thanks once again

jmccarthy

I had a similar sounding injury and continued to lift weights on it when I clearly shouldn't have. By the time I decided to find a physio the shoulder was badly out of alignment. The physio spent ages pushing it back into place and using tape to hold it there.

I eventually went for an MRI on it and it turned out to be damage to the biceps tendon, which goes from the bicep into the shoulder joint (around the rotator cuff area). It took the best part of a year to heal and hasn't really been 100% since, although it doesn't affect my training anymore.

Do yourself a favour and find a good physio. A few weeks break from training is better than months out. I've heard other people with shoulder or rotator cuff injuries that took a long time to heal.

Setanta1974

Thaks for sharing J. Looks like this has happened to quite a few people on here. I rang the physio yesterday and am hoping he can fit me in today. Glad to hear you are able to train again.

david4791

Hi there, I suffered a minor tear while in the Gym last June. I kept training foolishly for a further 2 months until it reached failure point. I went to my physio for 7 sessions but to no avail, my physio advised on MRI which I completed in November. After the MRI I was referred to The Sports Surgery Clinic in Santry D9, where I met the expert surgeon who deals with shoulder injuries. The Consultant recommended surgery resulting in arm in a sling for 6 weeks and no training for a further 6 - 9 months (ouch). I spoke with my local Chinese practitioner who stated he could sort the injury with 12 - 15 sessions of acupuncture, laser and cupping. I really do not know which option to choose, naturally both parties are promoting their own practice. The non surgical treatment sounds very attractive, but can it heal a torn muscle? - Confused and getting frustrated with lack of training.

Ironman76

Im just back training after two years out with my right rotator cuff. Christ ill never forget it.

Ice pack for the first two weeks or so, then heat after that. But by all means go to a physio.

Question: Do you train the rotator cuffs? Ive noticed that by strengthening mine before I start the regular routine it lessens the chance of injury. Also squeeze the shoulder blades together when doing bench of flies. But Im sure you know that already.

david4791

Hi Ironman, I always started my weight session with light bench press then heavy bench press. I would then complete the full upper body routine, however most of my shoulder weights involved over head seated press with the bells and neglected the upright rows and finer movements for the cuffs. lessons to be learnt I guess.I find I now go to the gym and focus on the exercises which were always the poor relation namely legs/abs/cardio.

metamorphosis

Too close to medical advie, no medical advice can be given or diagnosis by anybody, even if you are in a real life qualified position to do so.