Hi all
Long shot but i have an ongoing issue with my right rotator cuff. I use the gym and dont really ever lift "heavy" but i think this must be a congenital weakness - maybe related to scoliosis.
I am waiting on a physio referral but dont want to have a long lay off from training as its a big part of keeping me sane.
Anyone got any advice for accomodating this injury and still training chest/arms etc... |
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I don't have any specific advice - I don't think it'd be wise to seek advice from people who may or may not know what they're talking about. But shoulders are tricky buggers and I'd probably be inclined to take it easy. It's certainly what I do when my (much more minor) shoulder and surrounding areas are giving me crap, better safe than sorry (although mine's usually radiating from somewhere else  ) |
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By (user no longer on site)
over a year ago
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Ouchy ouch. Rotator cuff injury are horrible. Go to your doctor and ask them for advice. I know from my own experience that once the tear they do like to repeat offend. Hopefully your G.P will have some useful suggestions. |
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By *a LunaWoman
over a year ago
South Wales |
No advice sadly, but I feel your pain - literally!
I stupidly didn’t take up physio offered by the Hospital when I did mine and I’m paying for it now. Are there are physio videos online you can look at (from experts)?
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By (user no longer on site)
over a year ago
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I had ultrasound on mine for 6 months and also had it taped up for a few weeks. As it improved, the treatment and the exercises changed
It's taken around two years and in honesty covid has probably been really good for it, as its had total rest!
There are lots of exercises, but really you need to know which bit you are trying to treat |
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Having only retired from ball 2 years ago OP I an only offer you this
Get it fully diagnosed prior to physiotherapy,
Most import
You do T want to end up like me getting treated 3 times a week and 6 months later find out it was something else,
Doc, scans, then physio,
And good luck with it,  |
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By *etcplCouple
over a year ago
Gapping Fanny |
Get a massage gun.
Its a stop gap/work around and not a long term fix, but it gives me shirt term relief and increases the range of motion I have in my shoulder while I wait on mine to heal.
It lives with me since I got it, never far away.
They can be picked up cheaply on amazon |
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I've had a rotator cuff strain for a while. I wouldn't wait for physio, didn't find it useful at all. There are some tests you can do to check if it's a strain or if you've torn your rotator cuff which is more severe. If it's a strain, there's some exercises on YouTube for them. You can use drugs like ibuprofen if your in pain. Heat packs are also useful. |
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By *hilloutMan
over a year ago
All over the place! Northwesr, , Southwest |
Depends...do you know how large the cuff tear is, and most importantly where it's located? This can factor in heavily how much you can actually do.
If you've moderate to high levels of pain at rest it's probably best to not do any specific exercising until you see a qualified physio / orthopaedic clinician. You might risk aggravating the tear, particularly with higher loading. |
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By (user no longer on site)
over a year ago
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"Hi all
Long shot but i have an ongoing issue with my right rotator cuff. I use the gym and dont really ever lift "heavy" but i think this must be a congenital weakness - maybe related to scoliosis.
I am waiting on a physio referral but dont want to have a long lay off from training as its a big part of keeping me sane.
Anyone got any advice for accomodating this injury and still training chest/arms etc..."
Wolf says don’t train until you’ve seen a specialist. You damage your rotator cuff badly enough and you’ll be needing surgery. He had a bad shoulder impingement from weight training a few years back. It was all down to what exercises he was doing for his shoulders that caused it.
Oh and when it’s better, we both recommend investing in a macebell. Seriously, you can thank us later  x |
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Thanks all.
Definitely what i was dreading but thats life i guess. Gym is my mental health treatment programme so not going for a few months will suck. Through lockdown i maintained with home workouts of pressups and bicep/tricep dumbbell work. Prob have to go back to that as a minimal risk option |
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By (user no longer on site)
over a year ago
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"Hi all
Long shot but i have an ongoing issue with my right rotator cuff. I use the gym and dont really ever lift "heavy" but i think this must be a congenital weakness - maybe related to scoliosis.
I am waiting on a physio referral but dont want to have a long lay off from training as its a big part of keeping me sane.
Anyone got any advice for accomodating this injury and still training chest/arms etc..."
If you think it’s your rotator cuff, rest it completely until you’ve had a medical appointment and a scan if one’s offered.
Tore mine 20 years ago, 6 months before diagnosed and physio started, by which time damage was done. Not been right since and limits lots of exercises, plus has knock on effects elsewhere.
If you need to keep fit until you can get medical help then would suggest running or cycling, something which is going to put limited stress on your shoulder. |
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"Thanks all.
Definitely what i was dreading but thats life i guess. Gym is my mental health treatment programme so not going for a few months will suck. Through lockdown i maintained with home workouts of pressups and bicep/tricep dumbbell work. Prob have to go back to that as a minimal risk option"
There are definitely other things you can do. Just ease up on upper body for awhile. |
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I seriously injured my infraspinatus and teres minor a couple of years ago.
It took a lot of rehab work but i made a full recovery and still compete in strength sports.
I used a lot of an exercise called YTWL. Just google them. Use a super light resistance band rather than dumbells.
I also did a number of exercises i learnt from videos of a guy on Instagram called smashwerx.
He really knows his stuff on shoulder injury rehab.
Someone else recommended a massage guy but i seriously would suggest avvoiding that or any deep tissue work.
I tried that for ages before doing rehab exercises and it just aggravated the injury. |
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