Torn Rotator Update
Hello Gentleman,
I've been in this game for a while now, and injuries do happen. The bigger and stronger you get, the more weight you push, and the more you get hurt. Well, close to a year ago i tore my right rotator. I declined surgery, and it has since healed, it is NOT 100% obviously but it has healed enough for me to be back up to 110lbs overhead dumbbell presses, and 405lbs bench presses off my cycle So take this thread for whatever it is worth. Here are a few ideas for you guys to chew on.
1) IF YOU GET A SHOULDER INJURY, GO SEE A SPECIALIST. There are many things that can get injured so that is my first recomendation. Torn rotator, or labrum, or both, etc. In my situation it was a torn rotator, and I opted not to have surgery.
2) After the injury, TAKE A ****ING BREAK FROM TRAINING. You will never recover if you continue to train. So lay off a while. Trust me it is HARD, and you get depressed, but I discontinued resitance training for 6 months then when i came back healed, i started ****ing shit up in the gym. Listen to your body.
3) REST IT, REST IS SO VERY IMPORTANT. I would ice my shoulder and use heat every night. It became routine. Ice works very good you'd be surprised.
4) Do the exercises to strengthen the shoulder (ROTATOR EXERCISES). They should be posted somewhere in this forum. YES THEY WORK, yes they suck, yes DO THEM. I used a band, and a plate.
5) It will take time, you will get frustrated, and you will get pissed, but unless you want to retire from weightlifting. You need to be smart about this shit.
6) I did one cycle of deca/test about 8 months after the injury for 16 weeks. It HELPED, it was nice. My shoulders could handle heavy weight that I was pressing before the injury. I would recommend this if you are interested, and know what you are doing.
7) WARM UP BEFORE YOU START YOUR WORK SETS. I do probally 6-8warm up sets (per exercise), and i grab a 5lbs plate and do my rotator cuff exercises before i start any chest or shoulder pressing!!!! I would not be pressing the weight i press now if i didn't do these, be patient, and take the time to do them.
If you are interested, this will help you. It's about self control. You gotta take care of your body so be smart. Good luck with the training guys, i hope everyone is getting stronger and bigger, and everyone is achieving your goals.
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