Rotator Cuff Injury

[kickjazz]

Hi all,

I incurred a (left) rotator cuff injury since Feb and til now I still feel pain when I lift heavy stuff. I've been waiting for it to heal so that I can resume my hand exercises. The doc said I have to wait 6-8 weeks for it to heal, but its already months!
Any way to aid in the recovery?

Thanks for any advices!

[dave]

some light stretches will help to align the scar tissue properly as the injury heals. don't rush the recovery period. it's better for it to heal well than to heal fast. when u feel better maybe u can start some light rotator cuff exercises.

[Oracle]

i injured my left shoulder last jan when i was doing 85lb shoulder press. Didnt pay attention and let down the DBs too fast. mine took 8 months to heal and it has never been the same anymore. what i did was;

- take muscle relaxants
- avoid working the affected sides for up to 2 month.
- do squatting to compensate for overall workout. that is when i actually put effort in squatting!! it takes an inury to get me squatting.
- if your injury is old, apply heat pad on affected area to help in blood circulation.
- take glucosamine sulphate, it MIGHT help in the recovery.
- do rotator cuff recovery exercises www.bodyresults.com/E2RotatorCuff.asp

- avoid cortisone shot. it wont help and hurt like hell!
- avoid certain exercise that will aggravate your rotator cuff situations like upright rows, flat benchpress (for me), dumbbells flyes, overhang pull etc

[hermanchauw]

Some preventive advice: do stabilization exercises like the old fashioned windmill, side press and bent press. They fry your rotator cuff like no other compound exercise.

Also can do supports on unstable surfaces like on rings, on towel, on trampoline, balls etc.

These exercises can also be incorporated when your injury is healing to strengthen the injured muscles.

[Sofyan]

I recommend spending 2 weeks concentrating on strengthing your Rotator cuff,
Excersies that you can do would be exercises that causes Medial Rotation and Lateral Rotation of the arm.

I would suggest doing 4 sets of 15-20 reps of this 2 excersies 3 times a day.
And every other day, you can go slightly heavier around 60% of your 1 RM for theses excersies.

Rotator Cuff injury is a common inury that we see at the Rehab clinic all the time.

Cheers
Shappy Recovery