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Thread: bad rotator cuff

  1. #1
    Jay Zeno
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    Default bad rotator cuff

    It hurts the most when abducting the humerus to straight out in front of me.

    Any recommendations besides RICE? (elevation not being much of an issue with the shoulder)

  2. #2
    God/dess sxybrat07's Avatar
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    Default Re: bad rotator cuff

    Cut it off?

    Is it a new injury, old injury, muscle pain...? Treatment would depend alot on what caused it.
    I believe you Dottie and you have my support

  3. #3
    Jay Zeno
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    Default Re: bad rotator cuff

    Quote Originally Posted by sxybrat07 View Post
    Cut it off?

    Is it a new injury, old injury, muscle pain...? Treatment would depend alot on what caused it.
    It seems to be an old untreated injury that recurred for whatever reason. It hurt before, years ago, probably from a military press pull, to the point where I couldn't lift it easily over my head and couldn't sleep on my shoulder with my arm up. I never really treated it, just waited it out and worked around it, and after a year or two, I had no problems.

    Now I'm frickin' old, and I better actually do something with it. It twinges hard when I do things like upright rowing. I don't even want to think about military press. If I work around it and annoy it, it doesn't hurt too sharply, but it'll ache for some hours after.

    Lat pulls, pulldowns, pushups are OK. Benches and curls don't really hurt but annoy it. I haven't tried flies.

    Thanks for listening.

  4. #4
    Veteran Member Hot2Trot's Avatar
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    Arrow Re: bad rotator cuff

    Hello Jay Zeno.

    This might seem redundant to ask, but have you been stretching?

    There have been times where I have pulled a muscle while I was dancing simply because I neglected to or inappropriately stretch beforehand/afterwards.

    I come across people who tell me they have some kind of musculoskeletal pain. When I ask them about their exercise regimen, they explain to me that they have not been able to exercise due to the pain. When I ask them if they stretch on a regular basis, they tell me that they cannot stretch because they are in so much pain. I then suggest to them that it is possible that they are in so much pain because they don't stretch.

    What has happened to these individuals, other conditions notwithstanding, is that the lack of stretching has allowed their bodies to become stiff and as a result they experience decreased range of motion and mobility. The lack of preconditioning leads to decreased circulation, which promotes vasodialation, which promotes inflammation which encourages arthritic response to the site. Acute forces further aggravate the unconditioned site, causing more inflammation and further aggravating previous symptoms. Inflammation begins to affect blood and lymphatic circulation: Enter fluid accumulations, which create pressure on the joint causing even more pain and further decreasing circulation. *Sigh*

    And so goes the cycle.

    Injured sites should be rehabbed in order to encourage total or nearly complete recovery. However, I do believe that adding a thorough stretching regimen, even so long after the injury, would greatly help you with your other more rigorous endeavors which require consistent strength, full range of motion and short fast energy bursts to the joints and ligaments;

    Excuse me. Did I say stretching Jay Zeno?

    I meant "warm-ups;"
    .

    I'll post some illustrations.

    .
    Last edited by Hot2Trot; 12-31-2007 at 12:19 PM.
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    Quote Originally Posted by IsobelWren
    Well, except that it's a virus, so antibiotics wouldn't work against it in the first place.
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  5. #5
    Veteran Member Hot2Trot's Avatar
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    Lightbulb Re: bad rotator cuff

    Here are a few simple rotator cuff exercises that you can do for now Jay Zeno.

    Once you have "loosened" it up a bit (a.k.a. via a.m. and p.m. warm ups), you might consider progressing towards strengthening with elastic bands. If you feel sharp pain while doing these, do not proceed to "feel the burn". I find that some people, men in particular, believe that stretching means ripping their sockets open;
    "Oh yeah!" LoL.

    Stretching is a light tugging with progressively more pressure. It is not you pulling with all of your might that stretches your ligament, but your breathing into the stretch-
    Breathing is the key. If you hear yourself grunting while you are stretching, then you are stretching it too far.

    Don't expect to be, or be down on yourself if you're not Gumby. Progress will come daily, or lag behind, along with your commitment. A little bit at a time and then a teeny bit more...


    Rotator Cuff Exercise: Internal Strengthening - Medical Illustration
    This medical exhibit illustrates how to stretch the rotator cuff muscles of the shoulder. It depicts a male figure who is performing the internal strengthening exercise.


    Rotator Cuff Exercise: Overhead Stretch - Medical Illustration
    This medical exhibit illustrates how to stretch the rotator cuff muscles of the shoulder. It depicts a male figure who is performing the arm overhead stretch.


    Rotator Cuff Exercise: Flex and Extension - Medical Illustration
    This medical exhibit illustrates how to stretch the rotator cuff muscles of the shoulder. It depicts a female figure who is performing the flex and extension exercise.


    Rotator Cuff Exercise: Pendulum Swing - Medical Illustration
    This medical exhibit illustrates how to stretch the rotator cuff muscles of the shoulder. It depicts a male figure who is performing the pendulum swing.

    .
    "Everything that is in Heaven and on earth is penetrated with connectedness." - Hildegard of Bingen [SIGPIC][/SIGPIC]

    Quote Originally Posted by IsobelWren
    Well, except that it's a virus, so antibiotics wouldn't work against it in the first place.
    Quote Originally Posted by Nautilus
    i wish there was a vaccine for child sexual abusers


  6. #6
    God/dess sxybrat07's Avatar
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    Default Re: bad rotator cuff

    Quote Originally Posted by Jay Zeno View Post
    It seems to be an old untreated injury that recurred for whatever reason. It hurt before, years ago, probably from a military press pull, to the point where I couldn't lift it easily over my head and couldn't sleep on my shoulder with my arm up. I never really treated it, just waited it out and worked around it, and after a year or two, I had no problems.

    Now I'm frickin' old, and I better actually do something with it. It twinges hard when I do things like upright rowing. I don't even want to think about military press. If I work around it and annoy it, it doesn't hurt too sharply, but it'll ache for some hours after.

    Lat pulls, pulldowns, pushups are OK. Benches and curls don't really hurt but annoy it. I haven't tried flies.

    Thanks for listening.
    Okie. Since it's an older injury, I'd look into massage and/or chiropractic work on it. See if you can find someone who specializes in injury massage. If you don't mind doing things outside the box, you might also look into acupuncture.
    I believe you Dottie and you have my support

  7. #7
    Jay Zeno
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    Default Re: bad rotator cuff

    I'm bad at stretching. I'll get better. Some of those exercises look spot on.

    I've had a massage a couple times in my life, and she mentioned that her training is sports massage. I'll talk to her.

    Great stuff. Thanks, guys.

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    Veteran Member Hot2Trot's Avatar
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    Smiley Re: bad rotator cuff

    Here are a few more for your consideration:


    Rotator Cuff Exercise: Up-the-back Stretch - Medical Illustration
    This medical illustration depicts a male figure who is performing the Up-the-back stretch which focuses on the rotator muscle group.


    Rotator Cuff Exercise: Wall Climbing (Side) - Medical Illustration
    This medical exhibit illustrates how to stretch the rotator cuff muscles of the shoulder. It depicts a male figure who is performing the side version of the wall climbing stretch.


    Rotator Cuff Exercise: Arm Raise - Medical Illustration
    This medical exhibit illustrates how to stretch the rotator cuff muscles of the shoulder. It depicts a female figure who is performing the arm raise stretch.


    Rotator Cuff Exercise: Posterior Stretches - Medical Illustration
    This medical exhibit illustrates how to stretch the rotator cuff muscles of the shoulder. It depicts a female figure who is performing the posterior stretches.


    I have access to plenty more but didn't want to bog down your thread. If you would like some more, just shoot me a pm.
    Actually, saying that I have plenty more is an understatement. I would be more than happy to share them.

    They come straight from a medical source, so they will all have the watermarks, but these are the diagrams used by doctors and physical therapists in their office for patient demonstration purposes.

    I hope this helps and I hope you feel better soon Jay Zeno-
    Because you never know when you'll have to put a hurtin' on somebody;
    *wink*

    .
    "Everything that is in Heaven and on earth is penetrated with connectedness." - Hildegard of Bingen [SIGPIC][/SIGPIC]

    Quote Originally Posted by IsobelWren
    Well, except that it's a virus, so antibiotics wouldn't work against it in the first place.
    Quote Originally Posted by Nautilus
    i wish there was a vaccine for child sexual abusers


  9. #9
    Veteran Member heavenlyheidi's Avatar
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    Default Re: bad rotator cuff

    looks like u have a lot of response here!!

    I have a question--does it hurt when you lift your arm to the side (abduction)? Or, does it hurt when you bring your arm in front of you (flexion)? If it hurts to the side you might have injured your supraspinatus, which is the most common one to injure. If so, you might be on the road to tearing it so be careful. It only works for 10-15degrees of abduction (to the side) and most people go all the way to 90 degrees and end up working their delts. So, the little muscle gets neglected and tends to atrophy.

    If it hurts when you raise it in front, it could be bicipital tendinitis, along with/or rotator cuff. See if you can feel or hear any "clicking" in the shoulder joint towards the front. It could also be bursitis, if so you would find that when raising your arm in front, you will have a decrease in pain past 90 degrees.

    Either way if its still bothering you try kinesiotherapy, chiropractic, massage, etc.

    Good luck!

  10. #10
    Jay Zeno
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    Default Re: bad rotator cuff

    Hmm.... I guess it's hurting when extending across my body, and particularly adducting, I guess, either upwards or laterally.

    The exercises are helping, slowly. I stay away from ibuprofen, but I'm taking it to help with the inflammatory process. It's not getting better overnight, that's for sure, but it's getting better. I'll contact the massage therapist as time allows.

  11. #11
    Veteran Member heavenlyheidi's Avatar
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    Default Re: bad rotator cuff

    hope you feel better soon!

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    Default Re: bad rotator cuff

    Quote Originally Posted by Hot2Trot View Post

    I come across people who tell me they have some kind of musculoskeletal pain. When I ask them about their exercise regimen, they explain to me that they have not been able to exercise due to the pain. When I ask them if they stretch on a regular basis, they tell me that they cannot stretch because they are in so much pain. I then suggest to them that it is possible that they are in so much pain because they don't stretch.



    .
    Rotator cuff pain is generally from rotator cuff impingement syndrome or a torn rotator cuff tendon. I agree with you that in both cases, stretching and range of motion exercises are key. But a lot of times, the person has been favoring the shoulder for so long that they have started to develop an adhesive capsulitis and ROM exercises are extremely painful. Best thing to do in that case is to put a steroid injection into the subacromial space. It dramatically reduces the inflammation and pain in the area and allows the person to get the exercise program off the ground.

  13. #13
    Moderator Djoser's Avatar
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    Default Re: bad rotator cuff

    Wow, this is great advice...

    I have had a bit of trouble with my shoulder ever since I got tendonitis in my wrist way back, and for a while was using my elbow on the bag with considerable force, speed, and repetition, in an attempt to compensate. Then I had to back off that for a while, too, lol.

    Now the wrist is fine, I'm getting back to the old regular routine, but the shoulder is still tender on occasion. Since handstand pushups (a pretty hardcore form of military press) have been an integral part of my workout for years, I need to watch the shoulder.

    I have never been much of one for stretching, but clearly it's in order to start off, long term.

    Thanks for the replies, especially Hot2Trot.
    Last edited by Djoser; 01-05-2008 at 11:40 AM.
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  14. #14
    Veteran Member Hot2Trot's Avatar
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    Smiley Re: bad rotator cuff

    Quote Originally Posted by Djoser View Post
    Wow, this is great advice...

    I have had a bit of trouble with my shoulder ever since I got tendonitis in my wrist way back, and for a while was using my elbow on the bag with considerable force, speed, and repetition, in an attempt to compensate. Then I had to back off that for a while, too, lol.

    Now the wrist is fine, I'm getting back to the old regular routine, but the shoulder is still tender on occasion. Since handstand pushups (a pretty hardcore form of military press) have been an integral part of my workout for years, I need to watch the shoulder.
    I can definitely relate, having been there myself, especially since advancing on the pole.

    Unfamiliar with the feel of the positioning of one's body during a certain move, one may move 2 steps forward in perfoming, then 3 steps back if improperly executed due to recuperation of wrist/shoulder/rib/what-have-you.

    Quote Originally Posted by Djoser View Post
    I have never been much of one for stretching, but clearly it's in order to start off, long term.
    Mhmmm. Start now and establish muscle memory so that you can impress the ladies well into your 80's;
    *Wink*

    Quote Originally Posted by Djoser View Post
    Thanks for the replies, especially Hot2Trot.
    I am glad I could help.

    .
    "Everything that is in Heaven and on earth is penetrated with connectedness." - Hildegard of Bingen [SIGPIC][/SIGPIC]

    Quote Originally Posted by IsobelWren
    Well, except that it's a virus, so antibiotics wouldn't work against it in the first place.
    Quote Originally Posted by Nautilus
    i wish there was a vaccine for child sexual abusers


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