Help...Rotator Cuff

[dotty]

Hey yall

I have a rotator cuff strain accroding to the chiropractor but now has interupted my training routine. I was typically doing PPL-PPL but now I have difficulties benching, shoulder, lateral raises, etc. I dont have any pain with upright row, rear delt work, and can do light weight incline dumbbell press. But I am struggling to figure out what to do and adjust my training plan. I have been thinking about doing legs 3x a week, like quad dominant day, glute dominant day and hamstring day. But anyone have a rotator cuff strain and adjusted their training. Any help or tips would greatly be appreciated.

 

[Conmike41]

Might be worth getting an MRI to see what’s going on and have a plan on how to fix it

I had rotator cuff surgery 9 years ago on my right shoulder. Supraspinatus tear, AC Joint bone spur, and distal clavicle osteolysis / resection . Basically heavy lifting and arthritis … but I couldn’t press anymore, do push up’s or carry my kids so it was affecting my quality of life significantly

Years later my left shoulder started hurting … not as bad but I knew I didn’t want to have surgery

Picked up the crossover symmetry system and it was great … pain is about 90% fine in the left shoulder. Both shoulders feeling strong and healthy

Crossover Symmetry - End Shoulder Pain - Push Performance

Crossover Symmetry provides training and equipment for rehab, pain and performance. 30 Day Fix Programs for Shoulder Pain, Low Back, Knee

crossoversymmetry.com

 

[juiceddawg]

Have you thought about using BPC 157 & TB 500?

 

[GYMnTONIC]

I had a rotator tear as well. I did PT 2-3* a week for 3-4 months...tens units therapy. I used heat and soaks before bed.

When I finally started back at the gym, as I rested upper body except PT for months, I couldn't even bench the bar. Even when I started gaining strength back it was super shaky for months.

Work on stabilizer muscles and just stay consistent and persistent.

Anti inflammatories did help, even voltaren cream helped me a bit.

It took me a full year to get back to full strength , rom and stability...injuries suck.

Bpc157 and tb500 as said above will also help.

 

[SamPedd18]

Go to a physical therapist. Most chiropractors are quacks. Very few are legit. As already said an MRI is the best bet if you can get it done. There’s so much PT can do such as scraping, dry needling and laser therapy that actually works. I have a labrum tear and with PT was able to continue to train for a powerlifting meet.

 

[Bigdaddyjak]

My shoulders are fucked up . And I keep fucking them up using barbell for chest ! I started on the Bp/tb (not sure if it helped , but taking the chance it will) . And switched to only dumbells first pressing , had to start light and work my way back up . It has taken months , but I have added significant thickness in my chest at this time !!’ Don’t get me wrong , I still have to be extremely cautious. But it has paid off , am I pain free ? Not a chance but it’s improved a ton and I just pay attention to what I’m doing . I’m not trying to break any records , just stay fit and healthy .

 

[dotty]

I had a rotator tear as well. I did PT 2-3* a week for 3-4 months...tens units therapy. I used heat and soaks before bed.

When I finally started back at the gym, as I rested upper body except PT for months, I couldn't even bench the bar. Even when I started gaining strength back it was super shaky for months.

Work on stabilizer muscles and just stay consistent and persistent.

Anti inflammatories did help, even voltaren cream helped me a bit.

It took me a full year to get back to full strength , rom and stability...injuries suck.

Bpc157 and tb500 as said above will also help.

Thanks! I have been taking BPC and TB500 and will use that consistently throughout the process. I had great results when I hurt my back.

What are the stablizer muscles and what did you do

 

[dotty]

My shoulders are fucked up . And I keep fucking them up using barbell for chest ! I started on the Bp/tb (not sure if it helped , but taking the chance it will) . And switched to only dumbells first pressing , had to start light and work my way back up . It has taken months , but I have added significant thickness in my chest at this time !!’ Don’t get me wrong , I still have to be extremely cautious. But it has paid off , am I pain free ? Not a chance but it’s improved a ton and I just pay attention to what I’m doing . I’m not trying to break any records , just stay fit and

I started bpc/tb about a week ago. I tried benching yesterday with light dumbbells and no luck. Incline felt out so just trying to figure it out. My goal is to not get to a point that surgery is on the table.

 

[dotty]

Go to a physical therapist. Most chiropractors are quacks. Very few are legit. As already said an MRI is the best bet if you can get it done. There’s so much PT can do such as scraping, dry needling and laser therapy that actually works. I have a labrum tear and with PT was able to continue to train for a powerlifting meet.

Sounds good. WIll check out a PT for sure. I trust my chiropractor a ton, he has helped through some other significant injuries. He has dry needling and laser therapy that I am starting to try and help.

 

[GYMnTONIC]

Thanks! I have been taking BPC and TB500 and will use that consistently throughout the process. I had great results when I hurt my back.

What are the stablizer muscles and what did you do

All the small muscles in the shoulder and surrounding it.

Get a good PT, insurance should cover it except there may be a copay each visit..I had to pay $20 each visit ,3* a week so it cost me $240 a month cash and insurance paid the rest.

My favorite exercise was to stand looking at a wall. Hold a tennis ball in your hand of the injured shoulder. Picture a clock with hands in front of you. Take the tennis ball and gently touch/bounce the ball against the wall where the imaginary numbers would be.

So go from 12, to 1, to 2, to 3, 4 and 5 all the way back around until you get back to the 12. You are strengthening the stabilizer muscles when you do this.

Rest for 1-2 minutes and do it again...do it 3-4 times each day or each PT session. The shoulder will get very tired very quick because it is injured. But this will strengthen pretty rapidly. Don't bounce the ball too hard, you don't want to injure the area more but the fast twitch style motion will increase ROM, stability and speed and strength.

If you have to purchase a tens units and put it on the area after any PT session or self administered session.

 

[Bigdaddyjak]

I started bpc/tb about a week ago. I tried benching yesterday with light dumbbells and no luck. Incline felt out so just trying to figure it out. My goal is to not get to a point that surgery is on the table.

I didn’t do flat dumbell bench for over a month . Just forgot the point I can do flat . I have a big lump at my collar bone , it’s called an AC seperation. I work around it . It’s been 2 yrs now , but that’s my good shoulder now ! Lol

 

[SamPedd18]

Sounds good. WIll check out a PT for sure. I trust my chiropractor a ton, he has helped through some other significant injuries. He has dry needling and laser therapy that I am starting to try and help.

Then you prob have one of the few that are good ones. I know of two personally in my area that are good but I could tell you tons of horror stories of the bad ones. Dry needling and scraping helped my shoulder tremendously along with stretching and band work during my warm-ups. That something I try to preach to younger guys when they’re lifting is have a warm-up routine of stretching and band work so you can lift easier in your older years. I’m 52 now and wish I had started off like I am now. Good luck to you bro. It will take time but there’s a lot of guys that rehab without having surgery.

 

[tommygunz]

I’ve had numerous surgeries on both shoulders (7total) so I have a little experience here lol. I just got a MRI on my left shoulder because I was having acute pain that started as a nagging soreness in June. Well it got very bad and then went away. That would explain a full separation tear, with retraction, it found. I’ve had many MRI and this report has more words on it than I’ve ever seen on one.

My point is while it may be inflammation or a strain, it may be much worse. I worked through it until my tendon finally snapped.

Don’t be me.

@GYMnTONIC I’ll send you the report, you’ll get a kick out of the depth this radiologist went..and how bad my shoulder is

 

[ruffus]

Which rotator muscle/tendon was strained?