OW My Shoulder Hurts! Workout ideas while I heal?

  • edgewaterguy2

    Posts: 10

    Oct 19, 2011 8:38 AM GMT
    Hey guys- for no reason, several days after a hard chest workout my left shoulder started hurting a lot. Didn't injure it, my guess is I slept on it wrong and it didn't properly heal after my workout.

    Taking advil, Cissus Quadrangularis, and icing it a lot. http://en.wikipedia.org/wiki/Cissus_quadrangularis

    Any advice on speeding healing? What are some good leg,abs,cardio workouts to do while my shoulder heals for the rest of the week? -Thanks

  • silverfox

    Posts: 3178

    Oct 19, 2011 11:44 AM GMT
    How do you know you didn't injury it?

    Depending on what kind of movement hurts...for example if it hurts when you extend your arms over your head etc...should determine what is the best course of action.

    More info is needed. Be specific.
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    Oct 19, 2011 1:06 PM GMT
    Best book ever for shoulder health

    7minute rotator cuff solution

    http://downloadmedicalbooks.blogspot.com/2011/05/7-minute-rotator-cuff-solution.html

    Consider getting away from any type of press that uses a straight bar. Dumbbells are much safer.
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    Oct 19, 2011 1:14 PM GMT
    swim it off....
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    Oct 19, 2011 2:35 PM GMT
    last year i strained my shoulder during an upper body workout, and my doctor said that my shoulders were being overworked. weeks of physical therapy and over a month of not working out the shoulder was pretty much all i could do. it wouldnt have been so bad if i hadnt decided to power through it and work with it anyway before i knew what was going on.

    my problems: couldnt lift my arm above my head, and moving it in certain angles hurt like a mutherfucker too. there was a wierd clicking sound if i moved it just right.

    my advice: dont use it until you know what is going on...you could end up with a rotator cuff injury and need serious surgery. a few days/weeks of missed workouts or an expensive surgery?

    untill then, ice the hell out of it, and dont get any false hope when you think it feels better. and most important of all, REST. it wouldnt have been an issue if i didnt keep using it after i felt the first signs of injury
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    Oct 19, 2011 2:38 PM GMT
    The-Berenstain-Bears-Go-to-the-Doctor-Be
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    Oct 19, 2011 3:05 PM GMT
    If it's due to inflammation of any of the tendons, you need to lay off of all movements that rotate your arms. Go see an orthopedic specialist for a definitive answer and treatment options. Speeding healing? Nothing but time and some ibuprofen and REST of the shoulder.
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    Oct 19, 2011 3:21 PM GMT
    edgewaterguy2 saidHey guys- for no reason, several days after a hard chest workout my left shoulder started hurting a lot. Didn't injure it, my guess is I slept on it wrong and it didn't properly heal after my workout.

    Taking advil, Cissus Quadrangularis, and icing it a lot. http://en.wikipedia.org/wiki/Cissus_quadrangularis

    Any advice on speeding healing? What are some good leg,abs,cardio workouts to do while my shoulder heals for the rest of the week? -Thanks



    Don't think about speed healing, just healing it. You have to know what specifically is wrong first to know what to do. Otherwise, you are putting yourself at risk, possibly serious risk. Your body shows you have put time and thought into developing your physique. Learning about and how to deal with injuries is as important a part of working out.

    Go to an orthopedic doctor, or find a place that deals with sports injuries. They may say to go to a physical therapist. Hope you find a good, informed doctor and/or physical therapist.

    I wouldn't do any upper body work (or anything which uses your arms), which cuts out most of a work out, until you know what it going on with you. Or try which exercises don't make your shoulder hurt.


  • edgewaterguy2

    Posts: 10

    Oct 20, 2011 8:52 AM GMT
    Thanks for all the feedback!

    I'm not touching the upper body for at least two days after I don't feel a thing.

    Here's what happened. I did a pretty hard chest workout and felt great, and then two days later after I was at a friends hottub, my shoulder started to hurt. Ow!

    All of a sudden, from nowhere. Was it the chest workout? Sleeping on my side? I dont know.

    Can't do any rotator cuff movements where my hands are above my shoulder. Putting my "hands up, this is a robbery!" would make me feel the pain in my left shoulder.

    Needless to say, can't afford to see a doctor, and it seems to be healing.

    So I'm just resting, icing, taking advil and cissus. Feeling better, doing legs, abs and cardio.

    Still doing some light biceps work and triceps, since it doesnt seem to affect my shoulder at all.

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    Oct 20, 2011 2:36 PM GMT
    lol


    "I'm not touching the upper body for at least two days after I don't feel a thing. "

    then....

    Still doing some light biceps work and triceps, since it doesnt seem to affect my shoulder at all.

    Maybe you could get away with concentration exercises for the bicep and tricep, but with any compound movement you risk making the problem worse.

    Is this the first time this has happened? If you really want to protect your shoulder, your elbows shouldn't move further than your shoulders on extension.
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    Oct 20, 2011 6:03 PM GMT
    you totally need to look into Myofascial Release.

    I had chronic shoulder pain/rotator cuff issues. In less than two weeks, it was all gone. Basicly you roll around on a foam roller and or place a firm ball (lacross ball works good) between your shoulder and the wall and gentle give yourself a massage.

    Sounds basic and maybe a bit odd but it really works. It's highley reccomended by phsyio therapists. It's becomming increasingly popular amongst many weight trainers.
  • edgewaterguy2

    Posts: 10

    Oct 21, 2011 8:49 AM GMT
    I totally agree! Yeah had a great workout today, I think I'll def. try to find a myofacial guy here in Chicago, and see what he can do for me. I'll keep you guys updated. Thanks so much for the feedback.

    I feel like the best advice I've been given is not to work the upper body area, and sleep on my back, as well as take a shitload of advil (3 pills, 3 x a day) I weigh 192 lbs right now.

  • silverfox

    Posts: 3178

    Oct 21, 2011 2:11 PM GMT
    Btw.... since my partial tear of rotator cuff 3 years ago....I have done my "therapy" exercises as a shoulder warm up every single time I work out...even if I am doing legs.

    What was a therapy routine is now preventative maintenance. I highly recommend that for anyone and everyone.
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    Oct 23, 2011 2:19 PM GMT
    [quote][cite]silverfox said[/cite]Btw.... since my partial tear of rotator cuff 3 years ago....I have done my "therapy" exercises as a shoulder warm up every single time I work out...even if I am doing legs.

    That is smart.

    I'm wishing you success in your recovery, edgewater. You're a handsome and fit guy, and I know what it is like including waiting. Not sure what the problem is with your shoulder. I know when they tested for rotator cuff, they had me put my arms up like you say, and asked when it started hurting. Good luck. icon_biggrin.gif

    I had rotator cuff and tendonitis in the elbow, two common sports injuries that I think most all people who work out get at some point. I went to physical therapy and learned stretching and strengthening exercises that are now preventative maintenance. That's what I do before and after my WO. I highly recommend that for anyone and everyone. It lowers or eliminates the chances of rotator cuff problems in the shoulders, and tendonitis (or tendonosis) in the elbows.

    I see other people doing exercises and stretches for this. It can damage the shoulder and arm if not doing it right or using too much weight and the wrong form. If you want to know the exercises I can tell you about them. They are easy and it has worked with me.
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    Oct 23, 2011 2:24 PM GMT
    Hey man.... sounds like you might have an inflammed rotator-cuff... I had this about a month ago... the best thing to do for this is (1) get a physio-therapist or massage therapist to work on it one or twice for you... just to relax the muscles and work out the kinks, (2) Lay off anything that puts pressure on that muscle (e.g. chin-ups) and (3) start doing epson (spelling?) salt baths... they are distingusting... but honestly they will make your shoulder feel SO MUCH better. You can buy epsonsalt at the local pharmacy. Just make sure you do the epson-salt baths after your workouts.
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    Oct 23, 2011 2:26 PM GMT
    Also, try hitting up the steam room/ sauna because it will workout the tension in the muscles. My coach (whose helping me for an upcoming competition) told me to start doing that after I had my injury, and it made it feel so much better.
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    Oct 23, 2011 2:29 PM GMT
    There must have been a reason. What type of stretching, if any, do you do after your workouts? A trainer could show you how to stretch properly. You may also be able to find videos on the Interwebs.

    How long has it been hurting? The conventional wisdom is that you should use ice immediately after an injury, but use heat if the pain is ongoing. For past injuries, I've used a heating pad and then stretched the area afterward. I've been told not to stretch cold muscles.

    Disclaimer: I'm not a doctor. Duh.
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    Oct 24, 2011 1:25 PM GMT
    DudeInNOVA saidThere must have been a reason. What type of stretching, if any, do you do after your workouts? A trainer could show you how to stretch properly. You may also be able to find videos on the Interwebs.

    How long has it been hurting? The conventional wisdom is that you should use ice immediately after an injury, but use heat if the pain is ongoing. For past injuries, I've used a heating pad and then stretched the area afterward. I've been told not to stretch cold muscles.

    Disclaimer: I'm not a doctor. Duh.


    I also am not a health care person. The physical therapist who told me about the stretches said to apply heat (shoulder or elbow) for about 15 minutes before stretching, and to apply cold for about 5 minutes after stretching. The heat loosens up the muscles. He said if I don't have time for the heating, it is still better to do the stretches than skip it. The cold reduces inflammation. I did both when I had the problems. I don't have the problems today, and I just stretch without heating or cooling. If the problem came back, I might heat and cool.
  • FRE0

    Posts: 4865

    Oct 26, 2011 4:53 AM GMT
    It's just about impossible to say with any degree of certainty what should be done. Sometimes stretching exercises will cause a problem to go away faster, and sometime stretching exercises will make the problem worse.

    For several months, I had a problem with my left arm; I have no idea what started it. Although it was usually pain-free, certain motions were painful. For example, rotating a pan over the sink to drain off excess water caused considerable pain. When I changed my work-out routine, I found that leaning forward and using a dumbell to exercise my left triceps caused pain briefly and immediately after the exercise, but I continued the exercise and the pain gradually went away over a period of weeks.

    I'd suggest experimentation. See how it feels an hour of so after certain stretching or resistance exercises.
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    Oct 26, 2011 5:20 AM GMT
    Here is a shameless plug....Accelerated Rehabilitation Centers will do free injury screens, all you have to do is call the closest to you and set an appointment up. They are everywhere in the city or in the suburbs and they will try their best to help. With that said, it can be hard to say what it is...could be rotator cuff, labral, pec tightness, biceps, a combo of two or none. Could be that you just over did it. just go to acceleratedrehab.com

    Hope this helps icon_biggrin.gif