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Rotator Cuff injury

Posted: Thu Jun 19, 2014 4:47 pm
by Stefan 93
Hi dudes,
I injured my right rotator cuff, but I can't find out which muscle is injured. I think that it is an overuse injury. I did some complexes one night and everything was nice, but the next day I had a pain when I did some moves with my arm. When I do lateral raise, I feel a pain in the lower part of the raising of the arm, and when I get to the parallel and upward, it disappears. The pain is in the area where is posterior deltoid.
Can you help me somehow? I don't know what muscle is injured, and I don't know where to apply the ice. I think that it is supraspinatus, but I found out that it should only hurt in the middle part of the raise.
I'll soon get something similar to a creme that is used for horses which should fix it, but I would like to fix this with ice only.
I can't go to the doctor, and even if I could, in my country doctors can't help anyone with this, so I would have to search some special doctor. When I hurt my left supraspinatus three years ago, I had to tell the name of the muscle to my doctor, so he would know what was wrong with me...
I did this tests for tendinitis, impingement and tear, and it is a tendinitis.

If someone in the future is reading this and is interested in prevention, HERE is one article that talks about that. Turkish get-ups and similar exercises are the only thing that had to be done apparently...

Re: Rotator Cuff injury

Posted: Fri Dec 12, 2014 7:49 am
by Stefan 93
Hi dudes,

What happened next:
That evening it started to really hurt. I haven't put ice on that spot because, whenever I applied ice, it only cooled my skin very quickly and my skin started to hurt. I decided to take a shower and I used cold water and it really cooled everything in that area without it starting to hurt. If somebody wants to know why I did this, I did this because there is better heat transfer when there is fluid flow.
The pain immediately stopped. I felt as if supraspinatus was trapped in some area and that it couldn't return to its original position because of the inflamation, so I think that when I cooled it, it popped right into its place. I think that this is what happened, because when I did those tests to find out what is the problem, immediately after the shower it showed everything what is expected from supraspinatus tendinitis.
I rushed a little bit after the injury and tried one-armed one-legged push-ups after maybe one month and it was injured again. After that I wasn't able to do exercises because I was traveling and because I was going to swimming technique classes. So I returned to exercises after three months and than everything was OK.

What I should have done to never be injured:
1. In those complexes I did push-presses. They are nice, but I didn't do normal presses, so my rotator cuff wasn't trained at all because that way it isn't needed that much.
2. When we do presses and we bring that weight to the last point, our shoulders must be shrugged upwards so that we train muscles in our shoulders. I saw this only in the Starting Strength and I haven't seen this advice anywhere else up to this date.
3. We need to do Turkish Get-ups.
4. Read this article: Cracking the Rotator Cuff Conundrum by Eric Cressey. I don't have cables at home so I do external rotations while lying on the floor and while lying on the bed with my arm next to me.
I have read some articles which tell us that we don't need to do this isolations, but from my personal experience, I see that I must do them. Maybe those big guys like Christian Thibaudeau can do without them, I couldn't.