Archive for September, 2016
I have never had any shoulder injury or weakness in 32 years of lifting. 3 and a half weeks back I did an 80lb weight vest session. As I put the vest on I kind of dropped it onto my shoulders in an awkward position. I noticed some minor shoulder pain but continued.
The shoulder pain is minor but has persisted for all this time nearly a month now. I knew all along it was rotator cuff when it did not go away after a couple of days. Thus I have been doing the standard things. Rest initially, I did not ICE but should have on the first & second day. Total cessation of overhead & bench press. Many exercises have zero pain such as heavy side holds with KB’s. Isometric press in a doorway. Most isometrics dont hurt. Kettlebell swings dont hurt.
What does hurt is anything overhead or behind my back. I am lucky its a level one tear only. I went to physio on Monday and he tested it out, said I have bursitis and a possible tear but my pain levels and range of motion are good.
I went for xrays and ultrasound today which revealed a small subscapularis tendon tear, bursitis and inflamation.
So I am in for a couple of months of physio – possibly a bit more to get it back to heavy overhead lifting. Certainly two months to normal use.
Lots of isometrics and rotator cuff stuff. Its surprising with this injury – which incedentally I have always feared, it hurts much less than I thought. But I only have a small tear. The ultrasound technician said most of the pain will be from the bursitis and inflamation not the tear.
Honestly it does not hurt much but I am not dumb. This is a potential disaster if the tear gets worse or comes back so I have altered my exercise accordingly.
Not the end of the world, life goes on & training goes on.