Tried starting shoulder rehab template more days post injury - following first movement I found significant intolerable pain that only abated with nsaids
Wondering how to continue training around while I evaluate next steps - planning to visit dr this week
Elucidation:
I was approaching the end of my last training block - Tuesday this week I clearly over did it with some dumbbell flies and found the next day my right shoulder was very painful. I tried to train around it - dropped weight a bit and continued with OHP which I had programmed Thursday. The following morning I could barely lift my right arm; i cannot raise it more than an inch forward or laterally even if I try to push through the pain.
After finding this, I figured it was serious enough to just end my training block and focus on rehab. Initial efforts have failed pretty badly - after doing movement 1 I was left writhing in pain. I couldn’t sleep without taking about 800mg of ibuprofen.
This morning at home I tried the same movement without weight, to the same effect - I had to lie on the bed for about 30 minutes before the nsaids kicked in as i was crippled by the pain.
I’m proceeding with scheduling a drs appointment at my wife’s insistence- but wondering how I can train around this in the meanwhile. Considering whether I can do the other movements (non shoulder, ie not movement 1) on the shoulder rehab template, and really hoping for some feedback.
I’m hard headed and feel a desire to head to the gym later today to do the SSB. I have no confidence I could do a tempo db bench press now - or even go through the motion without weight with my right arm. Also not sure I could hold a barbell currently to do any kind of deadlifting.
Some stats for what it may inform:
40 year old male
Bodyweight 200
OHP 243
Bench 345
Squat 345
Deadlift 506
Training in one way or another for most of my adult life.
Sorry to hear about this. I imagine you’re frustrated to say the least!
This is one of those situations that would be well-suited to a consultation with one of our rehab professionals to get you on the right track.
In the meantime, you can do whatever exercise you can tolerate. I would not be interested in doing much real lifting with that arm right now without further evaluation. The other side can likely tolerate unilateral exercise, and I’d bet you can do lots of leg exercises with machines and dumbbells (held unilaterally). I don’t see a reason to use a SSB right now for any particular reason, as the compressive loading may be sensitizing to the shoulder.
Progressing to an mri. Sounds like I may have a full tear in the supraspinatus. Ultrasound showed the tissue there looking ‘very weird’ and very heterogenous.
Yea, it would’ve been nice if the ultrasound suggested against a tear, but we can’t really use it do diagnose this particular issue. Wishing you well. We’re here if you need us.