I think I may have hurt my rotator cuff

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    Mar 10, 2010 3:06 AM GMT
    I'm a bit worried guys... I think I really did a number on my rotator cuff after the chest and back workout of P90X last Thursday. Since then, the pain has been focused in a line that goes from the top of my shoulder through to my armpit. And while the pain is dull and not noticeable most of the time, every once in a while there's a flare-up that's crippling. Happened today while I was doing the star blocks on Kenpo X.

    For most of the week until today, I've been able to go through the rest of the workouts, including yoga and the back workout this week without much difficulty. Sometimes there's a low primal ache initially that subsides after a few minites of exercise. Today though, it was bad, and the ache is pretty constant.

    I think P90X may be over for me... sure would be sad if that were the case. So give me some good news, please. But if you'd rather not lie to me, give me the bare-ass naked truth, no matter how ugly it may be.

    Thanks,
    Adam
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    Mar 10, 2010 3:33 AM GMT
    Stop for a week and see if it goes away, you may have pinched something. If it gets worse with no working out, go to a doctor.

    Oh, and you look fine! No need to kill yourself handsome.
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    Mar 10, 2010 4:04 AM GMT
    Take a break and let it heal - even if you have to take off a week or two - you can always pick back up where you left off. Rather to be on the safe side and rest it a bit and know you aren't hurting anymore than continue onward and possibly do more damage.
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    Mar 10, 2010 11:59 AM GMT
    Okay, here's an idea (and I am hoping you P90X grads will chime in as well on this thought)... Today is the last day of my workout week, meaning it's "Rest or X Stretch" day. Today I'll rest and start a "mid-phase recovery week" on Thursday which will involve a lot of yoga, core synergistics and Cardio X (will have to lay of Kenpo X for a week since the punches and the star blocks seemed to have exacerbated my shoulder). I'll see how I feel after that, and if I see a little improvement I'll decide on whether to go on with Phase 3, do another recovery week, or just stop altogether.

    Sound feasible?
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    Mar 10, 2010 12:48 PM GMT
    If you work out and still feel pain, I'm gonna haul my ass up to Ohio and lock you in a fig-4 scissor so you can't work out for a week! icon_wink.gif
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    Mar 10, 2010 12:58 PM GMT
    wrestlervic saidIf you work out and still feel pain, I'm gonna haul my ass up to Ohio and lock you in a fig-4 scissor so you can't work out for a week! icon_wink.gif


    promises promises...
  • Celticmusl

    Posts: 4330

    Mar 10, 2010 7:52 PM GMT
    Well you asked about my shoulders awhile back and I told you I always thought they were weak links so I work them out a lot. I might have told you that I know a great number of guys that have had serious shoulder issues by lifting too much or working the shoulders or back incorrectly.

    I think it might be a right of passage to start getting the rotator cuff pain, lol. If P90X is working for you, please don't give it up. You just have to modify it so you can still do the workouts. The guys that get through it will know their weaknesses and work around it.

    My personal advice is to never work out the shoulders behind the neck, or never lift anything behind the neck(like squats). If you look at the human body we are just not built to do this. I know this is not generally accepted information, but many professionals will agree with this advice.
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    Mar 11, 2010 8:06 AM GMT
    First, don´t mess with shoulders: they are very complex and it´s best not to mess them up in the first place. Rest for a week or two now could save you several months of enforced rest.

    When you work shoulders make sure that they are supported by the work of the back: don´t just disconnect them. It´s hard to say what I mean unless you are used to pilates terminology: you need to engage your "wings" (the place you would have wings if you were an angel) to help protect your shoulders....

    but main thing is rest it now. The pain could indicate some long term unbalance in your work OR it could just be short term overload. We can´t tell without seeig you.
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    Mar 11, 2010 8:27 AM GMT
    Shouldn't you just go see a doctor and let them do an x-ray or something?

    I should mention that in my 20+ years of exercising I have had shoulder injuries that I thought were permanent but taking time off of using my shoulders (for as much as a month sometimes) generally takes care of it. In the mean time I was able to just do cardio interval training or something like that.

    Also a few months ago I had muscle spasms in my lower back for the first time in my life. In the middle of if there was a loud pop and I had to lay down for 30 minutes curled up. That night I went to an urgent care center and the doctor gave me a shot of anti-inflammatories, some prescription naproxen, and told me the pop was just my back trying to self adjust or something. From the test he gave me he said it was nothing permanent or a ruptured disk or anything. Within 3 days to a week everything was back to normal.

    So don't panic, just go see a doctor.
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    Mar 11, 2010 9:16 AM GMT
    Lostboy saidFirst, don´t mess with shoulders: they are very complex and it´s best not to mess them up in the first place. Rest for a week or two now could save you several months of enforced rest.


    Amen. I believe every person who participates in gym workouts that are slanted toward body building should at least look at an anatomy chart.

    Your shoulders are, indeed, a very complex set of muscles, and they already support a lot of strain from everyday movement.

    The problem is, a lot of the exercises we perform to help build our chest, or back or even the biceps, involves the participation of the shoulder muscles - so when we then put more stress on the shoulders with the addition of their own exercises - well, then you might see how much we are actually expecting of a small and complex group of muscles.

    Shoulder injuries are the most common type amongst weight-lifting types, and should be taken quite seriously. Rest and rehab is most important. If you try to work through a shoulder injury, the resulting continuation of damage could put you out of action for quite a long time.

    My personal struggle with my "glass shoulder" has kept me sidelined from the gym for up to three months at a time - but I now have a very clear understanding of how my shoulder group works, and my own personal injury and how I can minimise any chance of a re-occurrence.

    I would suggest that you seek out a physiotherapist at the least.

    Anyway, that's my dollar fifty icon_wink.gif
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    Mar 29, 2010 10:55 PM GMT
    Down but not out, I have gotten back on the P90X horse after it bucked me off and caused me a three-week long convalescence. There's still a mild tenderness in my shoulder, but no longer do I have that primal, agonizing ache through my shoulder that had me wondering if I would ever use my arm again normally. On the advice of a friend, I am easing my way back into this. Cardio X today... X Stretch tomorrow... Cardio X again plus Ab Ripper X on Wednesday... Yoga X on Thursday... Kenpo X on Friday... X Stretch on Saturday... and rest on Sunday. Sound like a good way to get back into the program? I my repeat that if I am not feeling decidedly better after the first week, but I have a feeling that I will be able to get back on it. I will probably start again at Square One with the Phase 1 workouts and see what happens.

    Okay folks! Here we go again!