Hello
8 days ago I hurt my shoulder playing underwater hockey. Tried to push someone as hard as I could in a disanvantagous position, he came fast and the hitting hurt quite bad. I kept playing but the day afterwards it was very painful, most movements felt bad. I took the scheduled 70kg overhead press to 60kg (70kg is also light to me) and took some ibuprofen which helped. I took training stress down but still played and yesterday during the game it was mostly ok. But daily activity hurt, also explosive movements or odd positions. 8 days seem a lot to me, which made me come here and ask.
I had a bad tendinopathy in the other shoulder which severly damaged my training for ~2.5 years so it’s a bit scary to me.
What is the general recommendation for traumatic hits such as this in terms of pain and rehab?
I am familiar with the bio-psycho-social model, and wonder what is the “guideline” to traumatic hits as such.
The recommendation in this situation is the same as we have discussed in other contexts. Your training moving forward should be modified based on your current tolerance, abilities, and goals. This may involve a reduction in external load, and/or a change in exercise selection/variation. This is discussed in further detail here: Pain in Training: What To Do?
I thought that these recommendations are relevant mainly to general pain issues related to moving by yourself, but great knowing it’s relevant also to traumatic injuries / strains.
On the same topic, is it relevant to, say, a broken bone? How would you approach a broken bone, say, the ulna / tibia?
I know it’s a general question and not all ulna breaks were born the same, but it’s quite an interesting topic in my opinion
This is a much more complex topic, as some fractures require surgical repair or short-term immobilization in order to reduce the risk of adverse outcomes (e.g., things like avascular necrosis, non-union, etc.). This is all determined on a case-by-case basis.
