Results 1 to 19 of 19
  1. #1
    G-Force's Avatar
    G-Force is offline Anabolic Member
    Join Date
    Jul 2004
    Location
    London Baby
    Posts
    3,141

    rehab for rotator cuff

    i have been suffering from this for about 8 months

    i can still train but cant go heavy and have to avoid some exercises such as flys and flat bench

    i have asked some guys at the gym and they have given me some exercises to try for the rotator cuffs, with light dumbells and cables (i am sure you know the ones i mean)

    anyway i have been doing them for around 6 weeks with no sign of improvement

    i am confused about how often to do these exercises and how often

    the guys at the gym tell me to do 3 sets of 3 exercises every time i come to the gym (4 - 5 times a week)

    but this seems a lot to me - overtraining?????


    also when i do these exercises i dont seem to feel the pain i feel when benching etc - which makes me wonder if it is even a rotator cuff injury

    but if it isnt - what else could it be

    its right in the left shoulder - flat bencing is impossible - and incline benching is ok but only at light weight

    i cant seem to get rid of this problem.. any help would be greatly appreciated

  2. #2
    DSM4Life's Avatar
    DSM4Life is offline Snook~ AR Lounge Monitor
    Join Date
    Jan 2005
    Location
    PA
    Posts
    30,963
    Blog Entries
    1
    Cable Front Lateral Raise
    http://www.exr x.net/WeightExercises...eralRaise.html

    Dumbbell Front Lateral Raise
    http://www.exr x.net/WeightExercises...eralRaise.html

    Dumbbell Lying Lateral Raise
    http://www.exr x.net/WeightExercises...eralRaise.html

    take out the space where the r and x are.

  3. #3
    BTK's Avatar
    BTK
    BTK is offline Associate Member
    Join Date
    May 2008
    Posts
    240
    How do you know its your rotator cuff? I have a shoulder injury but it isn't bone related (had xrays) but I can't afford an MRI. I'm so screwed.

  4. #4
    -DedicateD-'s Avatar
    -DedicateD- is offline Member
    Join Date
    Sep 2005
    Location
    USA, NJ
    Posts
    675
    Quote Originally Posted by G-Force View Post
    i have been suffering from this for about 8 months

    i can still train but cant go heavy and have to avoid some exercises such as flys and flat bench

    i have asked some guys at the gym and they have given me some exercises to try for the rotator cuffs, with light dumbells and cables (i am sure you know the ones i mean)

    anyway i have been doing them for around 6 weeks with no sign of improvement

    i am confused about how often to do these exercises and how often

    the guys at the gym tell me to do 3 sets of 3 exercises every time i come to the gym (4 - 5 times a week)

    but this seems a lot to me - overtraining?????


    also when i do these exercises i dont seem to feel the pain i feel when benching etc - which makes me wonder if it is even a rotator cuff injury

    but if it isnt - what else could it be

    its right in the left shoulder - flat bencing is impossible - and incline benching is ok but only at light weight

    i cant seem to get rid of this problem.. any help would be greatly appreciated
    have you given the injury time to heal?

    i have had problems with both of my shoulders over the years and the only thing that worked for me was time out of the gym...if you start to rehab too soon, your just going to aggrevate the existing injury

    once youve given your body time come back slowly incorporating the rehab exercises

  5. #5
    G-Force's Avatar
    G-Force is offline Anabolic Member
    Join Date
    Jul 2004
    Location
    London Baby
    Posts
    3,141
    BTK - i dont know its my rotator thats the problem - i was just guessing
    since it hurts with flys and flat bench


    i have tried to rest it

    most i managed was 2 weeks off
    then i was back in the gym

    i suppose i need longer than that but i hate not being in the gym :-(

    also how often should i do these rehab exercises? and how many sets?

  6. #6
    G-Force's Avatar
    G-Force is offline Anabolic Member
    Join Date
    Jul 2004
    Location
    London Baby
    Posts
    3,141
    Quote Originally Posted by DSM4Life View Post
    Cable Front Lateral Raise
    http://www.exr x.net/WeightExercises...eralRaise.html

    Dumbbell Front Lateral Raise
    http://www.exr x.net/WeightExercises...eralRaise.html

    Dumbbell Lying Lateral Raise
    http://www.exr x.net/WeightExercises...eralRaise.html

    take out the space where the r and x are.
    i took out the space but still cant get the links to work?

  7. #7
    DSM4Life's Avatar
    DSM4Life is offline Snook~ AR Lounge Monitor
    Join Date
    Jan 2005
    Location
    PA
    Posts
    30,963
    Blog Entries
    1
    Quote Originally Posted by G-Force View Post
    i took out the space but still cant get the links to work?
    Go to

    http://www.exr x.net/Lists/ExList/ShouldWt.html (remove space)

    then scroll down to the bottom "Supraspinatus"

  8. #8
    -DedicateD-'s Avatar
    -DedicateD- is offline Member
    Join Date
    Sep 2005
    Location
    USA, NJ
    Posts
    675
    Quote Originally Posted by G-Force View Post
    BTK - i dont know its my rotator thats the problem - i was just guessing
    since it hurts with flys and flat bench


    i have tried to rest it

    most i managed was 2 weeks off
    then i was back in the gym

    i suppose i need longer than that but i hate not being in the gym :-(

    also how often should i do these rehab exercises? and how many sets?
    you can still goto the gym but modify your workouts - i hurt my shoulder pretty bad awhile ago gave it 2 weeks no gym to heal up

    then went back to the gym but only did legs and very light back for awhile

    then i started to incorporate rehab exercises every other day

    then i threw in some flat db flies and lateral raises for chest and shoulders bc pressing was out of the question...

    it ended up being 3-4 months before i started pushing real weight again ...

  9. #9
    maxex's Avatar
    maxex is offline Member
    Join Date
    Nov 2004
    Location
    s.jersey
    Posts
    730
    1st...go see a doc and find out how bad it is.
    I have torn both r.cuffs. Never had surgery but re-injured many times from being stupid and not taking time off. from experience You definitely should take a few months off, you could be doing more damage and causing scar tissue to build up. Take anti-inflams and just stretch the sh1t out of both shoulders. Ive never had particular exercises that worked better than others, i just went back and did my normal routine...but with a fraction of the weight.
    Slowly work your way back up, resist the temptation to go heavy. Give yourself about 2 months to get back to normal weight.

    Im no doctor but this is just what worked for me.

  10. #10
    G-Force's Avatar
    G-Force is offline Anabolic Member
    Join Date
    Jul 2004
    Location
    London Baby
    Posts
    3,141
    ok thanks for the advice

    i think i will have a couple of weeks off then i will just train without any pressing for a few months until they have recovered and incorporate rotator exercises every other day with stretching

    man this sux

  11. #11
    Ellie is offline New Member
    Join Date
    Jun 2007
    Posts
    26
    I'm having the same problem at the moment, bad pain at the frony of my shoulder when I bench or shoulder press. The physio told me the tendons are being impinged and gave me the usual exercises. I have been doing them and took a week out from the gym and this week have just done back legs bi's tri's. Building up the courage to do a shoulder work out because the pain has eased up a bit now, have been using ice and anti inflam gel. Might just do shrugs, lateral raises, rear delts 1st time and then light arnolds to test the water. I have had little pains there on and off for years but nothing this bad, I only press using dumbells but just recently started using the bar again. D/B only from now on !

  12. #12
    Ellie is offline New Member
    Join Date
    Jun 2007
    Posts
    26
    Bench press that is. The bar is bad

  13. #13
    -DedicateD-'s Avatar
    -DedicateD- is offline Member
    Join Date
    Sep 2005
    Location
    USA, NJ
    Posts
    675
    Quote Originally Posted by Ellie View Post
    Bench press that is. The bar is bad
    everytime i get my strength up and start going for 3-5 reps per set on flat BB something on my body gives and im out for a few weeks

    sticking to db's for awhile

  14. #14
    uncgboro's Avatar
    uncgboro is offline Associate Member
    Join Date
    May 2008
    Location
    G-boro NC
    Posts
    233
    i thought the treatment portion of this was interesting and could be beneficial.

    http://www.wrex.com/global/story.asp?s=1230623

  15. #15
    G-Force's Avatar
    G-Force is offline Anabolic Member
    Join Date
    Jul 2004
    Location
    London Baby
    Posts
    3,141
    Quote Originally Posted by DSM4Life View Post
    Go to

    http://www.exr x.net/Lists/ExList/ShouldWt.html (remove space)

    then scroll down to the bottom "Supraspinatus"
    thanks for the link
    i had a look and it doesnt appear that it is my supraspinatus that is injured
    as it states in that article that u would feel pain with upright rows and DB lateral - both of which are fine with me

    it is dumbell flyes bench pressing and shoulder presses that are the issue with me

    which leads me to believe it is the other rotator cuff muscles that are the problem

    infraspinatus or teres minor perhaps

    either way i think i will take some time off and then when i come back just train chest with pec dec and pull overs (which will suck as chest is a lagging body part for me)

    thanks for all the advice and links lads

    oh and ELLIE - when doing dumbell shoulder presses try bringing your elbows slightly forward - so the dumbells are slightly infront of your body

    this takes some (but not all) pressure off the rotators

  16. #16
    j4ever41's Avatar
    j4ever41 is offline Senior Member
    Join Date
    Feb 2007
    Posts
    1,690
    wat up gforce how u feelin with ur shoulder? best thing i would say to do is go see tha doc that way you will know excatly what is wrong,i had rotator cuff problems both shoulders at 1 time a while back and did the movements that are below and after about 2 weeks pain started going away,best to take time off,i was doing these 4-5 days a week only using a 5lb dumbell 3sets X 25 resps,goodluck bro.

    http://familydoctor.org/online/famdo...uries/265.html

  17. #17
    j4ever41's Avatar
    j4ever41 is offline Senior Member
    Join Date
    Feb 2007
    Posts
    1,690
    oh yeah bro im sure you know but always warm up your shoulders even before doing these movements.

  18. #18
    MASTER's Avatar
    MASTER is offline "I Own You"
    Join Date
    Jun 2004
    Location
    England
    Posts
    4,422

  19. #19
    hldr1027's Avatar
    hldr1027 is offline Junior Member
    Join Date
    Jul 2008
    Posts
    86
    Hey, below was my advice to another guy with the same problem earlyer on today, its good advice!

    Its your rotator cuff my friend and it can take months and months to heal if you ignore the pain and try to push through it, as it can literley tear and cause you no end of problems!

    I tore mine when I was a teenager and had to take cortiszone steriod injections in it for years until it settled down and it will still flare up a bit if I skip up the weights to quickly if I'm taking something!

    I would advise you to stop the weights at least on your shoulders until the pain is completely gone, trust me its not worth it!

    If you buy some 1000mg tabs of glucosamine and 1000mg tabs of cod liver oil, take one of each every morning and have a hot bath every night it will soon heal, push on and risk a serious injury!

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •