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    Registered User Csbbxo's Avatar
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    Unhappy Training with a rotator cuff tear? Yes or no

    Hi all,

    I injured my left shoulder during overhead presses just over 3 weeks ago. I accidentally dropped the 14kg dumbbell and heard my left shoulder snap. I have full left arm range of movement but feel pain during external and internal rotations. Pushing movement also bother my shoulder. Pulling motions do not.

    I have been taking super cissus rx for the past 3 days so looking forward to seeing if it has any effect.

    I haven't done any upper body in a month
    Is it possible to resume my upper body split? I will exclude any overhead movements and any sort of pushing movements. I will exclude things like pull ups and other compound movements which may put strain on the joint. I will also avoid pushing movements like tricept push downs until my shoulder gets better. Does this sound ok? Or should I continue to completely avoid any upper body until my left shoulder is as good as normal.

    Can anyone share their experience with me? Anyone trained with a partial tear?

    Thanks
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    Jerk of All Trades LunaLifts's Avatar
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    I'm not an expert, but shoulder injuries aren't typically something you want to take lightly. You definitely don't want to make it worse, and end up needing surgery or otherwise ending up with a longer recovery time. Talk to a physical therapist about what you can do safely and when.
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    Registered User hop112's Avatar
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    You should see a specialist if you really believe you have a torn rotator cuff. OTC supplements are not going to help heal it, you will need time and a proper rehabilitation of the affected area.
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    Registered User Csbbxo's Avatar
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    Hi
    What is a otc?
    I see that you are a general fitness coach
    What do you suggest that I do?
    My physio said that it should take another 4 weeks. Another physio said to me another 3 weeks. I do not trust these physios though as they have told me to dismiss the clicking noise which my shoulders make. The clicking is such a concern to me as it has only started to happen after my injury. They are more concerned with the pain rather than the actual clicking. (Both physios)

    All professionals have insisted that I do not need an MRI or Ultrasound which is very frustrating.
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    Jerk of All Trades LunaLifts's Avatar
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    OTC = over the counter.
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    If they do not feel there is a tear, or that you need to get a scan, then what I would do is ask them for rehabilitation excercises (band work) for strengthening the muscles around the area as well as maintaining mobility. The clicking is something a lot of people experience, and it is not something that really goes away, at least in my own experience. Proper form, or altering form, to minimize the popping will help some.
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    You need to go see an ortho or a PT to get an official diagnosis. If it's not actually torn, but rather strained, a PT can give you some good exercises to strengthen the tendons and ligaments that feed into the shoulder girdle. If you have a SLAP or labrum tear, you'd likely want to get that fixed.

    Regardless, tendon/ligament issues require COMPLETE rest, aside from PT exercises. So.....please go see a doc or a PT.
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    The Italian Scallion BrotherWolf's Avatar
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    Originally Posted by Csbbxo View Post
    Hi all,

    I injured my left shoulder during overhead presses just over 3 weeks ago. I accidentally dropped the 14kg dumbbell and heard my left shoulder snap. I have full left arm range of movement but feel pain during external and internal rotations. Pushing movement also bother my shoulder. Pulling motions do not.

    I have been taking super cissus rx for the past 3 days so looking forward to seeing if it has any effect.

    I haven't done any upper body in a month
    Is it possible to resume my upper body split? I will exclude any overhead movements and any sort of pushing movements. I will exclude things like pull ups and other compound movements which may put strain on the joint. I will also avoid pushing movements like tricept push downs until my shoulder gets better. Does this sound ok? Or should I continue to completely avoid any upper body until my left shoulder is as good as normal.

    Can anyone share their experience with me? Anyone trained with a partial tear?

    Thanks
    After 3 weeks assuming it wasn't a full tear and probably it wasn't it should have already pretty much healed
    the pain can remain for months even years if you don't do rehab , scar tissue builds up on the fibers and they need to be broken up
    get an ortho opinion possibly an MRI to know exactly where the issue is , rehab usually requires to do exercises with lighter weight higher reps that can cause pain and a physio cannot give you a 100% correct estimate unless they have the doctor's notes in front of them , they can do mobility tests but that's about it ..
    If you have no access to a doctor you might want to try deep tissue massage to break up the scar tissue...

    RC cuff injuries can take a long time to heal I've been dealing with that for years
    it comes and go but I don't stop training for long, the only way I would take a serious break (more than 2 months) is if I had a full tear
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    Registered User GingerHanna's Avatar
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    I had a major RC injury 18 months ago and didn't take enough rest early on. It ended up taking a full 12 months to repair, with a lot of visits to the ortho and sports masseuse. As everyone above has said, these things should not be taken lightly - rest and rehab. I cannot stress enough the importance of getting specific rehab exercises - and by specific I mean specific for you, not just those found on the internet. Your PT/ortho needs to instruct on what is best for your specific circumstances.

    For note, I tore the bicep long head tendon and a couple of muscles in the rotor cuff. Ended up with scar tissue, shortened muscles and it all just a mess. I had very limited range of motion and was in a lot of pain - more pain three months in than when I originally tore it, because I didn't listen to my body and slow down enough. It's mostly okay now but I still feel the tension every now and then - including this morning when stretching so that's a sign I need to pick up my resistance band and do some more rehab on it.
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  10. #10
    Registered User Csbbxo's Avatar
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    I would just like to say a huge thank you for everybody who has replied back to this. I really appreciate it as I'm sure you have all experienced being off from the gym due to some sort of injury, and it is not a nice feeling at all.

    Throughout the day I feel no pain in my left arm. Sometimes it feels a little weak but it's never really painful. my left arm only really affects my gym routine as I cannot train upper body without feeling pain or numb in my left arm. I cannot train properly like this! Very annoying.

    I also had assumed that rehab exercises would be the best way forward. Both of the physios I have seen however, have said that I should just let it heal and not do any rehab exercises. I have been ignoring their advice and have been doing external and internal rotations and massaging it regularly and a lot of foam rolling. All of this seems to be helping so I don't understand why they are telling me to avoid doing all these rehab exercises because "I may strain it further".

    Guys how much longer do you think I should stay away from upper body? I am looking at another 3 weeks at the most. Is this ok?
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  11. #11
    Registered User GingerHanna's Avatar
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    I wouldn't want to comment on why the physio are saying not to rehab it... but I would say that if the injury only happened three weeks ago then I expect you may be looking at more than another three weeks. I'd really recommend not putting a time frame on it. I know it's frustrating as hell but it's more so if you make it worse... trust me!

    Day to day I didn't feel mine either. It was only when I rotated my arm in a certain few ways or put pressure through it and then the pain was phenomenal.

    You know the drill, listen to your body, find patience none of us think we have and again, listen to your body!
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    Best mantra ..... "If it hurts, don't do it." Biofeedback is there for a reason, keep you 'alive'. Listen to your body's feedback and adjust accordingly.
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    Originally Posted by GingerHanna View Post
    I wouldn't want to comment on why the physio are saying not to rehab it... but I would say that if the injury only happened three weeks ago then I expect you may be looking at more than another three weeks. I'd really recommend not putting a time frame on it. I know it's frustrating as hell but it's more so if you make it worse... trust me!

    Day to day I didn't feel mine either. It was only when I rotated my arm in a certain few ways or put pressure through it and then the pain was phenomenal.

    You know the drill, listen to your body, find patience none of us think we have and again, listen to your body!
    Agree.

    I also think you need to do more than just internal and external rotations. If the physios you've been to have been hesitant to give you exercises, go to someone else. Try a PT/ortho. PTs are great at this stuff. I don't have tears, but I have weak teres, which have caused a lot of issues. The amount of exercises that I do is ridiculous.
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    Originally Posted by Csbbxo View Post
    I would just like to say a huge thank you for everybody who has replied back to this. I really appreciate it as I'm sure you have all experienced being off from the gym due to some sort of injury, and it is not a nice feeling at all.

    Throughout the day I feel no pain in my left arm. Sometimes it feels a little weak but it's never really painful. my left arm only really affects my gym routine as I cannot train upper body without feeling pain or numb in my left arm. I cannot train properly like this! Very annoying.

    I also had assumed that rehab exercises would be the best way forward. Both of the physios I have seen however, have said that I should just let it heal and not do any rehab exercises. I have been ignoring their advice and have been doing external and internal rotations and massaging it regularly and a lot of foam rolling. All of this seems to be helping so I don't understand why they are telling me to avoid doing all these rehab exercises because "I may strain it further".

    Guys how much longer do you think I should stay away from upper body? I am looking at another 3 weeks at the most. Is this ok?
    the PT isn't going to recommend anything without a specialist note, the rehab is tricky, too little rest and you might take a chance to re injure the affected area
    too long of a rest will let scar tissue build up and may make the same tissue prone to injuries in the future.. you really need a specialist to be sure of what you should do
    a PT can use mobility tests in some cases to somewhat estimate the type and level of injury they could at least have done that for you
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    Do I even lift?!? megdaig's Avatar
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    Internal/external rotations suck for developing rotator cuff stability.

    Exercises I was given involved a lot of planks (on hands) and doing things like tapping the opposite shoulder with one hand or lay down on my back and push a DB or KB straight up in the air and roll onto my side while keeping the DB/KB motionless...to focus on stabilizing with the surrounding muscles.
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    General rule of training while injured: do not continue to do any movement which causes pain. If it does not cause pain, you can lift but be careful of potential unbalanced lifts getting out of control, etc. IE: Tread Carefully.

    IME, though, most people try to do too much and don't let things heal and then the entire process just takes longer.
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    Originally Posted by megdaig View Post
    Internal/external rotations suck for developing rotator cuff stability.

    Exercises I was given involved a lot of planks (on hands) and doing things like tapping the opposite shoulder with one hand or lay down on my back and push a DB or KB straight up in the air and roll onto my side while keeping the DB/KB motionless...to focus on stabilizing with the surrounding muscles.
    Could you elaborate on this?
    Who gave you those exercises.
    And why did they think internal and external rotations suck for shoulder stability.
    I'm interested and willing to learn.
    It sounds valid to me....
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