Chronic Rotator cuff pain...Tendonitis?
08-20-2012 12:03 PM
Chronic Rotator cuff pain...Tendonitis?
Hello all, I'm looking for some advice on some shoulder pain that I've had for quite some time. I know that there are a few threads here with similar topics, but I thought I should start a new one and be as specific as I can.
I'm 23 yo and have been seriously lifting for about 5 years. I first noticed the problem about 3.5 years ago in my left shoulder, and just attributed it to poor technique and bench pressing more weight than my frame could handle (because I first noticed it during heavy benching). After that I stopped lifting for around 6 months in an effort to allow it to heal. I've been working out regularly since then (more so in the summer bc I'm a student). After the break, the pain was much less intense, but still present. Through out the next few years it gradually got worse (in both shoulders), and now the right shoulder is actually worse than the left.
The pain is primarily located in the front, middle-top area of the shoulder. After some online self diagnosis, it looks to be in the region of the supraspinatus tendon, or even a bit lower than it appears in most pictures.
Painful exercises (scale 1-5, 5 being hurts too much to accomplish with low-medium weight)
Incline barbell press: 4
Incline dumbbell press: 3
Shoulder press: 1, surprisingly
Decline press: 2
Lateral raise: 3
Forward raise: 3.5
I also experience moderate shoulder pain when sleeping on my side.
Before working out I always try to loosen up my shoulders as much as I can with stretches, arm circles, and the two rotator cuff exercises that are always talked about (holding elbows out and parallel to ground and moving hand/forearm up and down, and holding elbows down and pulling out)
As far as joint supplements, I'm not very well informed, but I do take fish oil and a multi.
If you've gotten this far in this post, thank you! I've tried to be as detailed as possible. Is there anything I could be doing, short of not lifting weights? Does this sound like just a reoccurring injury or something like tendonitis? I'd appreciate any advice I can get. Thanks a lot
08-20-2012 12:13 PM
Sounds similar to my problem.
Best thing I could do was have a more narrow grip for barbell presses, do more dumbbell work, and try pre exhausting my triceps before I hit chest.
The best way would be to take a break.
08-20-2012 12:21 PM
Search on youtube for rotator cuff rehab exercises. They'll be the same exercises that a physical therapist will give you. And they can really help.
Originally Posted by AxPoz
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08-20-2012 12:34 PM
It's either impingement or a cuff tear, prolly impingement. MRI is needed to diagnose both.
As said above, you tube is your friend here, also google "treat your own rotator cuff"
It's a pretty big PDF file
<---5 shoulder surgeries
08-21-2012 06:39 PM
Thanks guys, YouTube has been a great help, I found some new movements that seem to be working well. I may also download the giant PDF if I decide to get really into it. Thanks again
08-21-2012 09:54 PM
going to a great chiropractor well studies in ARt therapy helped me
always lightly stretch and warmup before back, shoulders and chest days and use the shoulder horn, you can buy this off amazon.com it has worked well for myself
08-23-2012 12:45 PM
I had same issues. Got several tests done & was told i have the arthritis of a 60 year old man, at 42. Super cissus, joint force & aleve help me tremendously.
08-24-2012 12:59 PM
It actually sounds more like biceps tendonitis than a rotator cuff issue.
Get a postural analysis (on top of what has been described). Its possible you have internally rotated humerus and/or protracted shoulders.
08-24-2012 01:38 PM
This got me to thinking, it could also be a torn labrum. Bicep tendon inserts on the labrum (as I'm sure you already know). When I had my labrum done, one of his original thoughts was bicep tendinitis.
Originally Posted by ZiR RED
How did the move go br?
08-24-2012 04:02 PM
This was in another thread recently.
***** Evidently can't post links yet - wasn't trying being a smart@ss...
I've struggled off & on with shoulder pain (bad form/too heavy/young & dumb). I can't afford beating my shoulders any more - gets in the way of too much - Nowadays I take it a bit slower/lighter, making sure form is 100% in check. For my personal experience, my posture sitting at a desk all day was causing a good portion of the strain. I noticed working out in the morning or weekends, I don't have nearly the shoulder discomfort I do after a day at work...
08-25-2012 05:36 PM
You might want to check that out too.
Originally Posted by napalm
Move went well, enjoying Lexington KY. Got my PhD too. thanks
08-27-2012 08:58 AM
* Evidently can't post links yet - wasn't trying being a smart@ss...
A recent past thread had a link to several diagnostic exercises/motions, along with some rehab exercises, etc -
09-02-2012 11:04 AM
Sorry for taking so long to respond to all the good advice, was out of town for a wedding and didn't have access to the web, but I do really appreciate it. I've been doing the rehab exercises religiously and it has helped some. One thing I noticed which is odd is that the pain is strong (and I am weak) when doing incline dumbbell bench at a low angle (like 15 deg), but is non existent when I move the angle up to 30 and up. I don't even try it with barbell. But from what I'm hearing it may not be as simple as I was hoping. With all the new possibilities (biceps tendinitis, labrum issues, etc), I think I'll just have to take out the guess work and see a professional so I know for sure how to remedy. Thanks everybody!
09-02-2012 12:37 PM
Supplement wise YOU MUST TRY CISSUS!!!!! I had shoulder problems for years too. I tried MSM, glucosamine, chondroitin, fish oils, you name it, with no luck. I thought I would never be able to play volleyball again, but with Cissus I went back to 100%. If you got everything else looked at, give it a shot. It's really amazing stuff.
09-03-2012 12:46 PM
I just may give that a shot, I don't think I've had any success with anything supplement wise. It looks like its around 25$, which would be a small price to pay to actually lift at 100%. When you were done with the bottle did the injury resurface?
Originally Posted by underthesun
09-04-2012 09:10 AM
Not really. Also in reading the post it seemed like it healed in 1 bottle, which is not true. 1 bottle got me to be able to play without pain while I built my way back to 100% over the course of a year. Cissus is a staple. With enough use you should be able to tell when you need to run it for a little bit for a fix.
Originally Posted by AxPoz
09-04-2012 08:39 PM
Sounds familiar. Only you have pain doing dips and mine is more on inclined or lat pulldown when my hands are above my head.
Fish oil, Cissus and Ibuprofen are the only relief Ive found
09-04-2012 09:07 PM
Running with the Big Boys
As a former college baseball player who always lifted heavy. There wasn't a day between 2005-2011 I DIDN'T have some sort of shoulder pain.
It sounds like an impingement. I never had any surgery or anything and there were times I couldn't even write more than a scentence without shooting pain.
I'd try an ibeprofen regimen along with heat & ice first (taking time off lifting entirely) then begin stretching and light weight labrum & rotator cuff exercises. Stretching with a towl will help also.
Grab opposite ends of the towl and stretch it out across the front of your body with your hands at your side (palms facing your body) while keeping full tention on the towl.
While keeping the tell stretch apart, go all the away up and over your head until you touch your butt with the towl (palms facing away from your body) then raise them back the way you came And until your reach the startin point, that's 1.
Work your way up to 50 reps and do it before bed. I'd say all try this before dropping tons on doctors visits (unless you have good insurance) you've been living with the problem for years, another month won't kill you, IMO.
Cissus is good stuff too, took a bottle for it to work but after that I was feeling pretty good. "blasts" so to speak seem'd to help if anything flared or if I missed a few doses (as long as I stated consistent) I took the usplabs CissusRX, 2 caps/ day. Am & Pm bumpd to 6 if it flared.
Hope that helps.
USPlabs Product Educator. I'm here to help you!
09-08-2012 07:43 PM
Did you see a sports doc? I was having issues with my right shoulder. Was thinking rotator. Turned out to be a bone spur on my color bone.
09-10-2012 11:32 PM
Thanks distiller water, the towel thing is a nice daily stretch. I havent seen a doc yet, I probably won't unless it suddenly worsens. The reason is because my "cast a wide net" strategy is working, been doing A LOT of shoulder rehab exercises for all sorts of injuries. As well as taking it easy in the gym. I guess pinpointing the problem isn't as important as long as its getting better!
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