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Started By
Message
Having some rotator cuff pain, any suggestions?
Posted on 1/17/25 at 10:17 am
Posted on 1/17/25 at 10:17 am
So I believe I hurt my shoulder a couple of months ago working out and a physical therapist who I work out with said that I have aggravated my RC and gave me a couple of tips.
Just wanted to see if anyone else has had some experience in working thru this.
Just wanted to see if anyone else has had some experience in working thru this.
13
Posted on 1/17/25 at 10:19 am to BIGJLAW
quote:
Just wanted to see if anyone else has had some experience in working thru this.
there's at least a weekly thread about this, do a little search and you'll find some info, good luck
Posted on 1/17/25 at 10:19 am to BIGJLAW
Yes, you'll need to strengthen your shoulder area. Also, stretch constantly. It can be very difficult, try and stay positive. Depending on severity, you can also get a steroid shot.
Posted on 1/17/25 at 10:21 am to BIGJLAW
Rest and it will go away.
If you get steroid shot, prepare for the worst pain you've ever felt in your life. But it absolutely works.
If you get steroid shot, prepare for the worst pain you've ever felt in your life. But it absolutely works.
Posted on 1/17/25 at 10:23 am to BIGJLAW
quote:
any suggestions
rest it. then rest it some more. Then strengthen your RC before you start working out again or lifting heavy shite. Its a shitty injury that takes a while to heal.
Posted on 1/17/25 at 10:24 am to The Mick
quote:
If you get steroid shot, prepare for the worst pain you've ever felt in your life. But it absolutely works.
I wouldn't call it that but it does give you relief, just a Band-Aid though if you've got some damage
Posted on 1/17/25 at 10:40 am to The Mick
quote:
If you get steroid shot
This just masks the pain and doesn't do anything to fix the soft tissue of the joint.
Posted on 1/17/25 at 12:00 pm to LemmyLives
Once you get the frozen spray, the shot is a breeze.
Posted on 1/17/25 at 12:31 pm to Popths
I didn't have any problems with the cortisone injection, it was the MRI dye injection that I would rather never do again. Gotta get that needle all the way into the joint. 
Posted on 1/17/25 at 2:39 pm to 777Tiger
quote:I might be remembering a shot I received for tennis elbow instead of rotator cuff. Long needle straight into the elbow where the pain was, it was crippling...literally my eyes teared up...
I wouldn't call it that but it does give you relief, just a Band-Aid though if you've got some damage
Worked well though, tendinitis hasn't returned in approx 15 yrs, knock on wood.
This post was edited on 1/17/25 at 2:40 pm
Posted on 1/17/25 at 2:42 pm to 777Tiger
quote:
I wouldn't call it that but it does give you relief, just a Band-Aid though if you've got some damage
No no, search for the correct thread to comment in
This post was edited on 1/17/25 at 2:42 pm
Posted on 1/17/25 at 3:33 pm to BIGJLAW
can't say for sure based on info provided and no direct examination BUT look into the possiblity that it could be a shoulder impingement, there's several good videos on YT about it. I've had flare up with shoulder impingement from time to time and some of the exercise/stretches there have helped mine.
Posted on 1/17/25 at 9:50 pm to BIGJLAW
I had the same thing and rehabed through YouTube exercise videos. Watch a bunch and pick exercises that are working.
Posted on 1/21/25 at 10:57 pm to BIGJLAW
TL,DR start out with light weights and good form and build up the supporting musculature.
I've had one rc injury that was so bad I could no longer swim, couldn't ride a bike in the aero position. Then the pain got so bad, I couldn't even run due to pain when pumping my arms.
Had the repair surgery, everything was fine for a few years then bench pressing caused another flair up.
Stopped benching and heavy military presses.
Started VERY light as in 5 lbs light seated db or kb presses, front raises and laterals. Took a long time but now I do seated db presses with 35 to 40 lbs for 8-10 reps. Another thing i found was how to best adjust the angle my elbows to eliminate discomfort during the lift and still feel the work.
Good luck!
I've had one rc injury that was so bad I could no longer swim, couldn't ride a bike in the aero position. Then the pain got so bad, I couldn't even run due to pain when pumping my arms.
Had the repair surgery, everything was fine for a few years then bench pressing caused another flair up.
Stopped benching and heavy military presses.
Started VERY light as in 5 lbs light seated db or kb presses, front raises and laterals. Took a long time but now I do seated db presses with 35 to 40 lbs for 8-10 reps. Another thing i found was how to best adjust the angle my elbows to eliminate discomfort during the lift and still feel the work.
Good luck!
Posted on 1/24/25 at 7:08 am to BIGJLAW
broomstick dislocates- work up to 100 per day moving hands closer and closer together
dead hangs- work up to 5 min per day 2x per day
banded YWT- 50 reps of each daily
this will help a ton
dead hangs- work up to 5 min per day 2x per day
banded YWT- 50 reps of each daily
this will help a ton
Posted on 1/26/25 at 6:24 am to BIGJLAW
I had RC tendinitis and that sucked. Ended up going to a PT and for about 6 weeks I did a lot of stretching and strengthening exercises. Eventually went away.
Posted on 1/26/25 at 5:23 pm to BIGJLAW
Go get it checked out. I had a RC issue that it thought would go away and its own. I waited and waited, then while cleaning up after Hurricane Laura it finally hit me that I needed to get it looked at. Turned out that my shoulder was wrecked and needed surgery. Tough recovery but I’m glad I did it
Posted on 2/3/25 at 10:34 am to lsu777
If these dont help make sure to buy a comfortable recliner soon.
Posted on 2/3/25 at 11:04 am to Ironmanfl04
quote:
Started VERY light as in 5 lbs light seated db
They told me to rehab starting with a can of soup
Posted on 2/3/25 at 11:45 am to BIGJLAW
This is a good article by EliteFTS they just published.
This looks scary
And then it made me happy when I saw this:
This looks scary
quote:
Injury rates for:
Powerlifting ranged from 1 to 4.4 per 1000 hours of training.
Bodybuilding ranged from 0.24 to 1 per 1000 hours.
CrossFit showed around 4.2 per 1000 hours.
Olympic weightlifting showed around 3.2 per 1000 hours.
And then it made me happy when I saw this:
quote:
Running ranged from 17.8 to 59 injuries per 1000 hours, with marathon runners on the higher end, novice runners in the middle, and recreational runners on the lower end.
quote:
1) Don’t Fully Rest
General practitioners are skilled and caring physicians, but they’re not experts in musculoskeletal injuries. Often doctors are incentivized to tell you to rest as they minimize their exposure to liability in case you sustain further injury. Unless you’re immobilized with a hip or spine injury, find a way to do what you can.
If your doctor just tells you to rest, find a new doctor.
2) Find A Physical Therapist That Values And Understands Strength Training
Passive treatments like dry needling and manual therapy can help manage pain and temporarily improve mobility, both valuable for allowing appropriate strengthening during recovery. But a great PT will know how to guide you to rehab the injury with the right movement and load management.
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