I've been experiencing several classic symptoms of a rotator cuff tear/inflammation, most notably shoulder pain when I lift my arm over my head. For totally unrelated reasons I haven't been able to lift for about 1.5 months, and the pain has gone down noticeably in that time. I'll have the opportunity to resume lifting in about a week, but should I? Looking for advice on how long I should wait, whether I should do rotator-specific stretches/exercises, etc.
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delesseyM 4y ago
Overhead press with a stick or something lighter until range of motion starts to get normal. Then progress to barbell overhead press. Then back to bench press and normal training. Record videos for technique also. Good luck
TJMS 4y ago
Good info. I'm probably beyond that point (mostly pain-free and full-mobility) but will keep what you wrote in mind. I've gotten a PT referral, we'll see what they say.
pfeilmacher 4y ago
I've torn both of mine. The first from playing tennis, the second from a mountain biking crash.
It took a LONG time to be pain free, but I am essentially now. It really depends on how bad your tear is. Mine weren't too terribly bad.
Putting on shoulder muscle really solved my problems. And I never max out my bench press now. Good luck.
TJMS 4y ago
Thanks for sharing your experience. Did you do any specific exercises to put on shoulder muscle? Did you have surgery or PT? Did you restrict your shoulder activity while it was healing? Interestingly, I had pain in my other shoulder for a while too, but it went away on its own.
pfeilmacher 4y ago
I had neither PT or surgery, although the surgeon recommended going under the knife. I did certain stretches that he told me would help. And I started lifting with the intent of building shoulder muscle to provide joint support, which I have done quite a bit of.
Being on TRT has been a huge benefit to this, I believe.
Intrepid_Place53900 1 4y ago
Assume you have had it checked out with DR's and imaging scans? If not , do it. That doesn't heal easily or by itself many times, you may be wasting time waiting for it to heal.
TJMS 4y ago
I haven't had it scanned yet, I just recently looked into rotator cuff injuries and realized "what it was." I'll see the doctor about it next Monday.