Hello Doctors
I am a 30 year old male
6’6’’ 230lbs
Been doing resistance training for the last 10 years, 4 of which have been more focused towards S,B,D and OHP.
2 weeks ago I was warming up for my deadlift session, my gym is pretty cold so I usually do some dynamic warm up stuff to get the blood flowing properly and get my whole body properly warmed up.
Just warming up with the deadlift straight away leaves me somewhat cold in certain parts of the body.
So anyway I was doing some half snatches, from a lockout deadlift position to shoulder, and went heavier on the weight than my shoulder was prepared for.
Felt it tug a bit on the way down, but the pain wasn’t really bad at all.
So I went on with my session, deadlifts felt normal, OHP afterwards felt good.
Next day when I woke up my should was super stiff and painful, even picking small stuff out of a shelf would hurt.
2-3 days later it had gotten better, it only hurt when I rotated my arm, sort of like this:
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2-3 more days and the shoulder felt 90%, so I thought I would try some light pressing in the gym, for the previous days I had pretty much only done pulling and leg work, since that didn’t cause any pain.
Warm up with the bar felt great, put on a little bit of weight, think I was lifting 66 lbs total which is very light for me, and I felt it a bit so I stopped there.
Day after I was back to like day 2 or so after it happened, pretty bad again.
Now it has been a week since that day and it’s not that much better.
Still pretty stiff and painful when I need to get something overhead, and I get a little reminder sometimes with a small sting when I get something from the fridge etc.
I can: Deadlift normal weight no problem, Squat is fine with a wider grip, Fluffwork for the arms cause no pain, Bench @ 60-70%, Rows or pull ups.
I can’t: Do much of any direct shoulder work like lateral raises or OHP.
I haven’t seen a doctor yet as it’s usually a pretty tedious process with little knowledge of managing stuff like this in my country.
I have been able to rehab similar small injuries before with the help from this site and painscience.com, so I thought I would give this a go first.
Do you have any tips on how to manage this, and maybe make my rehab faster?