Back in August, I injured my shoulder doing a combination of full range of motion flat bench presses, followed by seated cable flys at various angles.  Although I did not have an MRI or Xray, the nature of the injury was at first considered a strain or minor tear to the posterior deltoid and possibly an enflamed tendon.  I took two weeks off and resumed this same routine, only to suffer a reoccurance of the same soreness.  I took another week off and then began a gradual rehab using rubberband exercises.  Internal/external rotational pulling and various other angles for several months, abstaining bench and cable routines.  I also had several massage therapists work on the shoulder and a muscle retraining expert work on me.  I also hit the hot tub 3-4 times a week as the heated water eased the soreness.  Now, we are in December and my rehab is progressing to the point that I feel healed enough to insert my bench and cable work back into my routine.  Last evening I did just that, and the shoulder feels good today.

Bottom line is, shoulder injuries take longer than most muscle groups to heal IMO.  Time, massage, and backing off heavier lifting were key elements to my rehab.  I am adjusting my range of motion on cable fly's, by not extending as far back into the rear plane.  And limiting my chest workouts to once a week for the next 3 months.

Has anyone else experienced a deltoid injury which didn't require surgery, and successfully rehabbed on their own?

I was diagnosed with L5 S1 severely compressed disk last year.  I also have grade I spondylolysis of L4/L5 disk.  I was suffering from chronic soreness in that area.  Especially first thing in the morning out of bed.  My spinal doctor suggested that I give up running and any other activities that produce a pounding effect up and down the spine.  No surgury was required.
After 30+ years of competetive distance running, I made the decision to give up the sport I loved and concentrate on other activities I enjoy for exercise and recreational enjoyment.  I took up yoga 7 months ago and purchased a spinal decompression table.  I began rehabbing  my lower back with a 3 days a week,  15 minutes session on the table, simply stretching out the lower back.  I attended twice a week, 1 hour 15 minute yoga sessions over the 7 months. 

I'm happy to say that my back soreness is gone.  I still do on occassion experience soreness when I stand for too long, or do standing weight bearing exercises, but it usually goes away within a day or two.  I try not to arch my back when bench pressing, and have eliminated or minimized power hang cleans, and standing military presses.  I do most dumbell exercises from a seated position.  I attend cycle spin classes 2-3 times per week, stretch, and keep my core strong with stability ball exercises on a regular basis.

Its all about consistency and dedication rehabbing a back injury.  And sometimes it takes sacrificing exercise(s) that you love.

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