Question regarding rotator cuff injury

[Skippy]

Hey guys, although I still have no job (which will change in about a week ^.^) and still a relatively poor diet, I have the option to begin weight lifting again soon.

I originally have a plan set out to start a rippetoes-esque regime as although my build isn't too bad, I severely lack strength and strength is relaly the way forward in the long run to big size anyway. Anyway, more so to the point as this is somewhat irrelevent;

A little over 2 years ago I had an injury doing freerunning where I snapped several tendons between my neck and shoulder and fractured my right shoulder. I feel this always limited my training, particularly in the bench press when I used to lift because although I made great strength gains compared to what I started at, I remember not being able to rep more than 70-75kg (like 160-165lbs, I would do it for 8 rep sets but even if I only added 10lbs I couldn't lift anymore) for weeks on end. (lol at weeks on end, it was like 3 weeks and then I stopped lifting)

My shoulder started cracking more and more over time and I feel subconciously as well my left arm was doing more work to relieve stress from my right arm, so my left shoulder eventually started to...not hurt but, feel uncomfortable at times.

I guess a summary of this is, my rotator cuff is just fucked, I know a number of rehabilitation routines to get it back into shape. The advise I'm looking for is should I incorporate these regimes into my regular workout, i.e on a split;


mon- shoulders
tues- legs
wed-pushing
thurs-pulling
fri-shoulders
sat/sun rest

And continue workouts but keep them at higher rep ranges like 8-12 reps so it's easier to maintain proper form and keeping less of a weighted load to stress my shoulders, or should I keep rehabbing my shoulder until it has no pain, and then start lifting again?

In my regime if it means anything, almost every workout will be done with barbell exercises, although some will be bodyweight (varying between military presses and handstand push ups).

As I said I have a rehab programme ready, it's just asking should I try and train around the injury while rehabbing it (doing high rep work so the shoulder is under less stress) or just leave everything until it's fine?

[Skippy]

Anyone? 0_o *puppy eyes*

I would appreciate the opinion of someone who possibly has similar experience with this issue like a shoulder problem of their own, or who is experienced in general, I am more thinking of just keeping my workouts light but continuing with them. However if someone is actually like "WOAH SKIPPIDO DONT BE A DICK" then yeah... :]

<3

[Phil D]

how do you know its your rotator cuff?

[Colonel]

I'd like to help, but i don't know much about it.

I'd say wait for Rahf or Chic to come to help you out haha

[Kay]

I cant help, But Hey Skippy!

[Skippy]

how do you know its your rotator cuff?

The right side I don't know for sure, but I could imagine it be since I just fucked all that part up entirely that it'd be kinda hard for the rotator cuff not to be injured.

On the left side, the pain I feel is in the middle of my scapula, humerus and clavicle, but if I had to say one distinct part of discomfort it would be at the very end tip of my clavicle. I know in lifting also that injuring your rotator cuff of a normal shoulder is a common injury when one shoulder is already injured, due to it trying to support one side more than the other. Generally in lifting also, rotator cuff injurys are common, particularly in improper form on benching or military presses, which were two of my more used exercises =[

Whats been happening is that over time just occasionally like maybe two times in an entire workout, my left shoulder would crack, just like if you cracked your fingers kinda crack. Now it hurts and I've thought about this.

I'm not wanting to go to a doctor, I know it's the smart idea but I've left education early and aren't in work so I don't wish to pay any kind of fees just for a check up or whatever, I don't have the money for it while I am poor as whatever.

I mean I can't imagine what else it could be unless it's bloody osteoarthritis or something haha.

Any possible ideas of what it might be would be appreciated, as much as I'm aware noone here is a doctor or anything, just if anyone has any ideas or anything then at least I can research that and see if the symptons are any similar to what I feel at the moment.

My right shoulder never hurts to be honest, it just cracks all the time but I know it's weak (it has significantly less muscle on it also), so my left shoulder could still be trying to take more weight.


Such a long reply for just a question, I go on about things too much sometimes, but at the end of the day any help I could get would be appreciated.

I'm not going to see a doctor.

[Phil D]

The right side I don't know for sure, but I could imagine it be since I just fucked all that part up entirely that it'd be kinda hard for the rotator cuff not to be injured.

On the left side, the pain I feel is in the middle of my scapula, humerus and clavicle, but if I had to say one distinct part of discomfort it would be at the very end tip of my clavicle. I know in lifting also that injuring your rotator cuff of a normal shoulder is a common injury when one shoulder is already injured, due to it trying to support one side more than the other. Generally in lifting also, rotator cuff injurys are common, particularly in improper form on benching or military presses, which were two of my more used exercises =[

Whats been happening is that over time just occasionally like maybe two times in an entire workout, my left shoulder would crack, just like if you cracked your fingers kinda crack. Now it hurts and I've thought about this.

I'm not wanting to go to a doctor, I know it's the smart idea but I've left education early and aren't in work so I don't wish to pay any kind of fees just for a check up or whatever, I don't have the money for it while I am poor as whatever.

I mean I can't imagine what else it could be unless it's bloody osteoarthritis or something haha.

Any possible ideas of what it might be would be appreciated, as much as I'm aware noone here is a doctor or anything, just if anyone has any ideas or anything then at least I can research that and see if the symptons are any similar to what I feel at the moment.

My right shoulder never hurts to be honest, it just cracks all the time but I know it's weak (it has significantly less muscle on it also), so my left shoulder could still be trying to take more weight.


Such a long reply for just a question, I go on about things too much sometimes, but at the end of the day any help I could get would be appreciated.

I'm not going to see a doctor.

could potentially be a lot of different things, find a decent sports physio/ sports therapist and they will perform some special tests on it to find out whats actually wrong. Itl be well worth the money in the long run

[Skippy]

I don't have the money in the first place =[

[Aiden Bloodaxe]

How is your shoulder feeling on this day?

I don't know what the rehab programmes are,but they probably include a variety body weight exercises. I think that you should leave out the shoulder rehab & just start off easy when you begin training again. If you don't feel any discomfort when training you should be fine & the training itself will act as rehab for your shoulder.

You could do a few body weight exercises now & see how your shoulder feels whilst doing them though,just to get an idea of how your shoulder responds to resistance.

[Skippy]

I started doing them last night after making this, I'm waiting really on a choice though of if I should start training again to actually start.

The one I got came from a friend of mine who is an experienced power lifter who has used this for other people. If I try to remember this rightly, it was 3x10 Cuban Presses (like a military press only with an EZ bar and a wide grip on it), 3x10 cable internal and external rotations (keep your elbow into your side and pull your arm outwards kinda thing) and 3x10 90 degree dumbbell external rotations, which are like a lateral raise, and then keeping your elbows level you lift the dumbbell so your hands are straight up.

The reps are high and the weight is light apparently due to the muscles aiming to be worked being small and not wanting to put them under high pressure. I don't know all the muscles he said, I know infraspinatus was one of them, I don't actually put any time into researching small muscles like that because I am an idiot.

I know other routines myself, but I want to try this one out for a few weeks and see if there is any change.

My shoulders today are feeling a little uncomfortable but I'm sure it's due to the mini workout thing last night. I think alot of the reasons my shoulders are gay is improper form on exercises, sometimes doing military presses when the bar came below my chin my shoulder would make a kind of crack, but I used to use a much wider grip at the start than at the end (I used to just try and replicate whatever I saw on video examples), I've also read plenty of things of people having similar problems in military presses and read plenty of articles advising not to let the bar come down lower than chin level. I've heard of shoulder problems being relatively common to people with already weak shoulders when bench pressing is involved.

No pain is there in the exercises, it's just like an occasional aching pain I get but it's not from just my shoulders being sore after a workout or whatever since I've still had this pain now.

[Aiden Bloodaxe]

I'd say that not letting the bar come down past the chin would put more pressure & strain on the shoulders as opposed to racking the bar on the anterior delts after every rep.

[-Envy-]

I agree.

[Caveman]

Er, doctors are free on the NHS...

I'd probably leave until it has healed however, going straight into pressing and handstand push ups probably wouldn't be recommended, light shoulder work like raises and some cable stuff would probably be more apt i imagine

Edit; I've pulled my rotator cuff a couple of times on dumbbell bench press when bringing the weights up as I've laid back down cause of slightly swinging because it was too heavy to bring up properly, could be something, also pulls/strains take a lot longer to heal than people think

[Aiden Bloodaxe]

"Straight into pressing"? He injured it about two years ago.

Also,could somebody tell me the theory behind light weights & high reps for "rehab"?

[Skippy]

Aiden: i imagine light weights are for the ease of form. Like if you're injured although heavy weights strengthen more, it could be too much stress in certain movements I guess.

Also although it was 2 years ago I injured it, it's only been since like late july/early august that I stopped lifting.

[Caveman]

I didn't bother reading the first post properly, but if it's just got to the stage now were he thinks he should be doing something about it, I would imagine it to have gotten worse to the point he has had to stop, so starting again would be going straight into pressing again.

I wouldn't necessarily have said high reps with the light weight, but I would say the theory is that a light contraction is enough to cause blood to flow to the area and improve healing rate without being heavy enough to cause the muscle to be strained again

also this is why everyone should do some prehab for shoulders and such every now and again

edit again; i'm much too slow at getting round to finishing posting

[Aiden Bloodaxe]

I think you should just go for it,Skip!

If you feel any pain other than lactate build up ("teh burrrrnnnnnn"),then stop whatever shoulder movement you are doing. Apart from that,you should have no problem with any other exercises.

[Skippy]

It's not too painful to do pressing movements, it's just now hopefully not at a bad state where I can treat it, but I'm kinda like "woah should I carry on with training while strengthening this shit, or fuck everything else and just strengthen this first".

Basically asking if YOU would go on with it or not haha.

Oh fuck it I'll just keep training.

[Aiden Bloodaxe]

I'd still say that heavier weights(not necessarily PR weights) would be better for rehab because as aforementioned it would increase blood flow,but would also strengthen the muscles,ligaments,tendons,increase bone density etc. surrounding the injured joint / area,thus reducing chances of re-injury.

[Aiden Bloodaxe]

Personally,I would go straight into strength training. If that is what you was looking for.:tongue:

[Skippy]

NO MORE INTERNET. SEE YOU IN A WEEK OR TWO AIDEN. I'LL DO HIGH REPS TO ENCOURAGE BLOOD FLOW LIKE WARM UP SETS THEN GO TO LOWER REP FOR YOU BABY :]

GOODBYE SEE YA SOON.

[Aiden Bloodaxe]

Hahaha!

See ya soon,baby!

[Casper]

skippy likes men

[Jackamaideshwang]

I've had constant problems with my rotator cuff for a while now, its fine if i do the exercises regularly though. The stuff your body builder freind said to do is about what the physio said for me to do - as well as shoulder extension when lying prone. You have to retract your shoulder blades whilst doing the exercises for it to target your rotator cuff effectively. I strongly recommend lighter weights and high reps, using heavy weights and attempting to target the rotator cuff is pretty much impossible as a whole lot of other muscles jump in to help - usuming form deteriorates. Make sure its doing something though - the heaviest weight you can use whilst just completing 15-20 reps.
That should help, and maybe some more overhead work, even full ROM chin-ups could do a bit. Hope that helps

[Aiden Bloodaxe]

Chin-ups solved my clavicle pains...Maybe