Shoulder impingement - HELP!!!

[jbehl]

Hey everyone,

Been having shoulder issues for awhile now. My left shoulder, started off as a dull ache in the medial area of my deltoid in the end of May, probably due to just overuse from lifting. I went to a physical therapist, she did all the shoulder tests on me and tested my strength/mobility. I was told I have supraspinatus tendinitis/impingement. She has me doing banded external/internal rotations, banded lat pulldowns from shoulder height down, lunge to press banded, Paloff press, lunge with punch banded, low row banded, etc. all basic rotator cuff exercises. She also did deep friction massage on the tendon of it where it inserts on the humerus (right near the biceps tendon insertion).

Now as of late, I am having pain on the front of my deltoid. Right in the region where my biceps inserts/where she was doing the deep friction. I have been doing ice cupping in the area 2-3x a day, exercises for it (banded) 15 reps for 3 sets once or twice a day.

I have also started doing lacrosse ball rolling in the area as well trying to break up scar tissue, also applying Icy Hot to the area prior to lifting. I had been following an Upper/Lower/Off/Push/Pulls/Legs/Off/repeat split for months now. I never push myself past failure and I have proper form on all my lifts.

Can anyone recommend anything else for me to try? I recently went to an Orthopaedic and was told the same thing my PT told me. Am I just being impatient or does this sound right and should I keep doing what I'm doing?

Thanks in advance, I'm at my wits end with this thing.

 

[birki1964]

Hi go on net and look at Mobilitywod on YouTube I have golfers elbow and started using voodoo band which is blood flow restriction has helped my elbow and shoulder

 

[jbehl]

Sounds interesting. I'll check it out. Kelly Starrett knows his **** I'm actually thinking of buying his book Supple Leopard. I also have the book Matt Ogus recommended - Trigger point therapy and that has been useful too

 

[PaulBlack]

Very good book for the tool box...

https://www.amazon.com/7-Minute-Rotator-Cuff-Solution/dp/0944831257

 

[ambulldog]

Look up type 3 acromion. If you have that, and it causes severe impingement, you will need surgery. If lucky you get it before it destroys your joint.

I had it in both. Left i had done 5 years ago with zero soft tieeus damage. I just had the right done. Some minor tendon damage but nothing too serious.

Pt and cort shots work for a while but inevitably the end result is surgery if you have acromion type 3 and more than likely with a type 2

 

[jbehl]

When I went to an Ortho and she showed me X rays. Says it looks normal and that my acromion looks normal. But I'm gona go to a shoulder specialist for it bc it was a PA and she wasn't like super in depth with her assessment of me

 

[ambulldog]

When I went to an Ortho and she showed me X rays. Says it looks normal and that my acromion looks normal. But I'm gona go to a shoulder specialist for it bc it was a PA and she wasn't like super in depth with her assessment of me

Look up a pic for acromion types. A type 3 could be diagnosed by a third grader. If you have impingement you either have major tendonitis or a bone spur somewhere.

 

[jbehl]

I just did. Lol she didn't show me that in the X ray so I guess when I go to the ortho next I'll be paying another $500 to see what she failed to show me when I went lol. SUch a rip off. I just want to rehab it myself and get back to lifting

 

[ambulldog]

I just did. Lol she didn't show me that in the X ray so I guess when I go to the ortho next I'll be paying another $500 to see what she failed to show me when I went lol. SUch a rip off. I just want to rehab it myself and get back to lifting

I rehabbed my left shoulder and did cort shots for years but it was inevitable as was my right which was done on tuesday.

I have an extensive recovery plan( supplement wise etc) in place which started the day after surgery. I start pt on tuesday

 

[jbehl]

What's your supplement plan for recovery? I'm using 2 g of fish oil a day, flexatril by Scivation & glucosamine. Icing 2-3x a day, & doing rotator cuff rehab exercises everyday & stretching the capsule

 

[ambulldog]

What's your supplement plan for recovery? I'm using 2 g of fish oil a day, flexatril by Scivation & glucosamine. Icing 2-3x a day, & doing rotator cuff rehab exercises everyday & stretching the capsule

Well my surgery was suppose to be full reconstruction. As luck would have it MRI wasnt 100% accurate. So tendon was just sutured with 20%tear instead of 80%+ they thought going in. I did have acromion removed plus another spur.

My plan as follows

- tb500 5mg/week 6 weeks then 2.5mg/week for 6 weeks

- bpc157 500mcg/day 4 weeks on 2 weeks off 3 total cycles

- ipamorelin 200mcg 2x daily am/pm

- cissus 2g/day

- joyful joints 2 servings daily

- fish oil 3g/day

- icing often. Pt starts tuesday. Been doing rom since day after surgery. I have full rom with assistance which is excellent. Id assume full rom on my own once inflammation from surgery subsides

 

[RegisterJr]

That's exactly where I have issues. What helps me is Donnie Thompson (Super D) shoulder mobility every day possible, shoulderok/mace-swings, benching with a closer grip, tucked elbows, and keeping my squat grip as far wide as possible. A lacrosse ball on that spot against a wall relives some pain as well.

I do lots of Kellly Starratt stuff but I haven't tried any shoulder mob that he does that's helped.

Some of the stuff I like are here:

http://www.youtube.com/playlist?list=PLNh-BlBhdOq_7H0gAgmmPDm3DQyvdFzGc

 

[RugbyBaller91]

Hey everyone,

Been having shoulder issues for awhile now. My left shoulder, started off as a dull ache in the medial area of my deltoid in the end of May, probably due to just overuse from lifting. I went to a physical therapist, she did all the shoulder tests on me and tested my strength/mobility. I was told I have supraspinatus tendinitis/impingement. She has me doing banded external/internal rotations, banded lat pulldowns from shoulder height down, lunge to press banded, Paloff press, lunge with punch banded, low row banded, etc. all basic rotator cuff exercises. She also did deep friction massage on the tendon of it where it inserts on the humerus (right near the biceps tendon insertion).

Now as of late, I am having pain on the front of my deltoid. Right in the region where my biceps inserts/where she was doing the deep friction. I have been doing ice cupping in the area 2-3x a day, exercises for it (banded) 15 reps for 3 sets once or twice a day.

I have also started doing lacrosse ball rolling in the area as well trying to break up scar tissue, also applying Icy Hot to the area prior to lifting. I had been following an Upper/Lower/Off/Push/Pulls/Legs/Off/repeat split for months now. I never push myself past failure and I have proper form on all my lifts.

Can anyone recommend anything else for me to try? I recently went to an Orthopaedic and was told the same thing my PT told me. Am I just being impatient or does this sound right and should I keep doing what I'm doing?

Thanks in advance, I'm at my wits end with this thing.

Had a pinched nerve from rugby and made lifting hell but I ended up buying a shockdoctor shoulder brace and man this thing was amazing might be something to look into

 

[Epolis13]

Usually pain on the front of the shoulder is referred pain from something wrong on the BACK of the shoulder. I'd make sure someone evaluates your supra/infraspinatus and teres major/minor. I had the same exact pain on the front of my shoulder, but my strains ended up being in my teres. It took 3 PTs to be able to figure that s**t out, so I'm just throwing it out there since it hasn't yet been mentioned.

 

[Rodja]

Do you have a tight brachioradialis or forearm flexors? These often pull the humerus forward when shortened.

 

[bigsmall]

Usually pain on the front of the shoulder is referred pain from something wrong on the BACK of the shoulder. I'd make sure someone evaluates your supra/infraspinatus and teres major/minor. I had the same exact pain on the front of my shoulder, but my strains ended up being in my teres. It took 3 PTs to be able to figure that s**t out, so I'm just throwing it out there since it hasn't yet been mentioned.

This...the pain is never where the problem is. Carefully move and look at and compare both sides and fight the area that is tight and not moving. Possibly the long head of the tricep is stuck to the back of the shoulder etc.. Most likely your trap and neck is tight. Is the brachialis and upper forearm on the outside tighter than the other side?? Do you have carpal tunnel developing on that side which is cutting off the medial nerve? Best you try and figure it out yourself.

 

[kelso312]

This...the pain is never where the problem is. Carefully move and look at and compare both sides and fight the area that is tight and not moving. Possibly the long head of the tricep is stuck to the back of the shoulder etc.. Most likely your trap and neck is tight. Is the brachialis and upper forearm on the outside tighter than the other side?? Do you have carpal tunnel developing on that side which is cutting off the medial nerve? Best you try and figure it out yourself.

Yes to this.

For me the culprit usually is tight pecminor, angry pec major -where it meets the shoulder right below the front delt, tight lat.

Every one and a while it is superspinatus,infraspinatus, which are painful as **** to release.

It is really guess and check. First figure out what is tight that is overly tight - K-Starrs mobility WOD soft tissue work - what hurts the most? Test retest for improvement.

Then see what muscles oppose the tight angry ones. Strengthen the hell out them.

Notice your posture during the day. How long do you sit in front of a computer, driving etc... where you arms are internally rotated and shoulders elevated.

It is impossible to avoid this stuff but taking breaks from it every ten minute and being conscious of bad posture will help you understand why your body is screwed up.

 

[enraged_chris]

I had a similar issue, don't just lacrosse ball the direct area. Do some soft tissue work on all surrounding areas. First rib mobilization stuff and bicep tendonitis work helped me the most but I don't know your exact issue. Hit the pecs, biceps, first rib, traps, upper back with a lacrosse ball or other soft tissue tool. That and avoid any exercise that cause even a little pain. Don't try to work through it. Do all this well and you could be back 100% in not time at all, keep aggravating the injury and you'll have some issues. I'd also get some products that help with inflammation management and healing.

 

[kelso312]

I had a similar issue, don't just lacrosse ball the direct area. Do some soft tissue work on all surrounding areas. First rib mobilization stuff and bicep tendonitis work helped me the most but I don't know your exact issue. Hit the pecs, biceps, first rib, traps, upper back with a lacrosse ball or other soft tissue tool. That and avoid any exercise that cause even a little pain. Don't try to work through it. Do all this well and you could be back 100% in not time at all, keep aggravating the injury and you'll have some issues. I'd also get some products that help with inflammation management and healing.

Yea like Kratom. Oh wait nm....