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Shoulder injury (Bursitis) rehab and weight training

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  • Shoulder injury (Bursitis) rehab and weight training

    Hello Drs and lifters

    I have recently suffered from a shoulder injury after a dumb casual wrestling. This happened after a week of intesnse weight training with lots of pressing and shoulder strain. After visiting the doctor, he prescribed Naproxen that I took for 10 days twice per day (as he instructed). After physical examination he concluded there is inflammation but never said it is Bursitis. However, after doing some research it seems to be the case (pain when raising the arm, limited range of motion etc.). What can I do to speed up the recovery and go back to the weightroom as soon as possible? I have been looking up some exercises and have done some modified facepulls that seem to be painfree and aiding my condition. I tried benching lightly last week but it elevated the pain a bit.

    Cheers

  • #2
    When did the injury occur? How has it been progressing since? Already returned to the weight room or still holding off?

    Comment


    • spirit32
      spirit32 commented
      Editing a comment
      Unfortunately, it has not improved beyond the 4th-5th day after injury. I have tried to lift weights, but everything seems to worsen it and I am afraid I am losing my progress. This whole situation does not help my state of mind.
      To answer your earlier questions, I believe it happened during the pushing/pulling when I wrestled my friend but only got worse when I went to bed. It seems anti-inflammatory/icing does not help much either. Even putting bar on my back is not really possible, even though I have squatted one day (not to my older weights). I try to go in do some cardio on eliptical, maybe some face-pull/core exercises and keep it like that.

  • #3
    Sorry to hear about the pain, how much are you moving the arm at all? (not talking about heavy weights at all) Can you do empty bar work pain free? My advice would be to drop everything down as low as you need to in order to be able to stay moving, unfortunately sometimes you have to take a very steep drop, again look to modify as you can (E.G. if low bar squat bothers you can you high bar squat for the time being?) Its easy to read and hear about pain, its definitely hard to deal with some of this when you are the one going through it. I would encourage not to get down and know this is a normal occurrence, keep us updated

    Comment


    • spirit32
      spirit32 commented
      Editing a comment
      Thank you for your response, it means a lot.
      It seems squatting and benching (have not pressed Im sure it will hurt a lot since even lifting my arm overhead hurts) even with empty bar increase the pain either during or afterwards. I try to keep it moving by doing some facepulls (no pain if I do it below chest level) and using eliptical machine (also burn some calories since I cannot lift much). I was on the right path untill once tried lifting again and another time (one week in between) I played volleyball (It was dumb I shouldn't have). After last night gym session including 20 min eliptical (getting the blood flowing), some core work, light face pulls and single lig workouts (since even leg press triggers my lower back pain) I feel much better today. I had some numbing sensation along with pain (even when not moving the arm) after Volleyball which is better for now.
      Lifting my arm overhead as I mentioned before triggers the shoulder pain greatly, some pulling and pushing daily activities also do that to a lesser degree.
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