Shoulder Rehab
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?
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?
In 2003 I had my right shoulder re-constructed, after trying to rehab my shoulder injury on my own for several months. My problem was that I trained under the old "no pain, no gain" rule, which I have since abandoned. I think the key with any injury, is to identify it early (through a good PT, Orthopedic Surgeon, sports injury specialist) and with an MRI. If anyone has been training with any regularity, they should know the difference between normal soreness, and pain from injury. I attempted to work through the pain, even after taking several days off at a time, until the pain turned into instability. I continued to work out, with horrible form because of the injury, and ended up damaging my good shoulder (left), which will probably require surgery down the road. Implementing some preventative exercises (rotator exercises) (external/internal rotation) with your shoulder work can help avoid acute shoulder problems. If you have pain that doesn't go away with rest/ice/anti-inflammatories, don't wait to see a specialist.
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Thanks John, good advice. And as a trainer at your gym, I see no flaws in your lifting form. In fact, I would say technically its one of the best I've seen. Keep up your hard work! You're an inspiration to all of us at the YMCA.
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Ernie,
It sounds like you used good discretion in treating your injured shoulder. Although I have not had any shoulder issues I've used similar treatment techniques when I injured my lower back. I would also add that consistent icing(2-3/day) is very effective, especially when applying it within the first few hours of sustaining the injury.
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Thanks Pete, yes ice is important. I should have probably done more of it in hindsight.
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I have not had a deltoid injury, but some years ago sustained a mild shoulder separation. I continued with my normal activities and workout routine despite the lingering pain. A week later after several nights of uncomfortable sleep I realized I had lost approximately 20% of my range of motion. So off to the doctor I went. After the examination (X-rays, MRI, etc.) he informed me that the joint appeared to have developed some scar tissue and would require Physical Therapy to breakdown the scarring and restore the range of motion. The Doc explained in some detail about how the shoulder as a joint has perhaps the greatest range of motion of any joint in the body and can require very specific rehabilitation to address certain injuries. He also informed me that failing to faithfully follow this program of rehab, which included PT, dedicated exercises and stretching would likely result in surgery down the line to correct the problem. Suffice to say despite having modest discipline, I followed the program for about 2 months during which time I saw steady improvement to the point where I felt I had healed completely. So to the extent any of this applies to your issue, I would say that shoulder injuries require accurate diagnosis by a professional and then detailed attention to rehab to recovery. The specifics of any plan will be determined by the nature of the injury and the fitness level of the individual.Be patient and persistent and hopefully that will pay off and help you avoid the knife!
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Very true Greg, good info. thanks for sharing.
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Ernie, I too have had a shoulder injury that flares up every so often. I just stop working the muscle for a week or two and it seems to repair itself. The fact that it is recurring from time to time is a bit concerning and next time I may consider having a doctor examine it.
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As you know Gary, an MRI is really the only thing the doctor can recommend for an accurate diagnosis. They will tell you to stay off it, ice it, take ibuprofen, etc., but chances are if it is better after a week or two, then its probably a strain due to the heavy weight lifting. A doctor visit is always a good thing, but be prepared for that MRI request. Thanks for sharing.
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Five years ago, during a year long home renovation project that involved repeated overhead work and heavy lifting, I partially tore two rotator cuff tendons in my left shoulder. My surgeon, Dr. Lorri Fulkerson recommended rest and physical therapy. My left shoulder healed. However, while I was resting and rehabbing my left shoulder, I continued to renovate my house and shifted all of the work burden to my right arm and shoulder. With the right shoulder now working double duty, I developed arthritis from repetitive motion and overuse. The arthritis was impinging two rotator cuff tendons and creating a small tear in one of them. So, my surgeon recommended the removal of two bone spurs and the end of the clavicle. My recovery from surgery involved rest, lots of ice treatment and physical therapy. After six months of rehab, my range of motion was still limited and I had constant pain in one area. I found a chiropractor in Louisville, Dr. Phil Bammer, who uses a technique called Active Release Therapy (ART). After my fourth visit, my range of motion was better than before surgery and all the pain was gone.
Today, I have full pain free use of my shoulder for swimming, skiing, biking and weight lifting. On the advice of my surgeon, PT and chiropractor, I've reduced the amount of weight I lift and increased the number of repetitions.
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Good to hear your pain free and able to continue your active lifestyle. Thanks for sharing your story Rudy.
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Hi,
Go see Josh Shadle with Tri-Massage.com. Select muscle activation as your treatment. He'll fix your shoulder for sure.
Last september, I had an accident while riding my cross bike and separated my shoulder. It was diagnosed as a 3rd degree separation by the docs. Due to pain and lack pf ROM even a week after the accident I was almost convinced that surgery would be the only recourse. Within 2-3 sessions with Josh, I had almost full ROM. I was just glad that I didn't need surgery. Today, the shoulder is fine. No issues at all.
Good luck.
-Neeraj
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Glad to hear Tri-Massage is an option for treatment here in Boulder Neeraj, and that they were able to fix your shoulder. I will consider using them if I ever injury my shoulder again, and thanks for the tip.
~Ernie
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