Shoulder Injury

[Rubato]

Sh1t dudes, I think I jacked up my right anterior deltoid yesterday. I was doing the barbell bench press with what was actually less weight than my previous set. I was tired yesterday and ended up losing control of the weight on my last set and immediately felt something bad in my right shoulder.

Anyways, my dad (a physician) thinks that very worst case scenario I may have messed up my rotator cuff and need a steroid injection (ha, not the kind you all would like).

Given this though, I'm going to have to change up my entire routine while my shoulder heals because I can't engage it right now. Are there any chest exercises I can do that don't require me to engage my shoulders? I can't think of any.

And is there anything I can do to facilitate it's healing?

 

[JonJaper]

Sh1t dudes, I think I jacked up my right anterior deltoid yesterday...

...I may have messed up my rotator cuff and need a steroid injection (ha, not the kind you all would like).

Deltoid isn't part of the rotator cuff lol...

But that means if your deltoid is jacked then you probably haven't injured your rotator cuff which is a good thing. Might just be a muscular strain. If it's muscular strain, then eat lots, sleep lots, massage the delt, heat it up (with a heating pad/hot bath/hot shower), also muscular pain relief gels with ibuprofen in them might help with the pain (but not with the muscle recovery speed itself).

Temporarily stop chest/shoulder exercises. Last year I got overzealous with my deadlifts, screwed my lower back and had to take 4 weeks off, which was a bummer. On the plus side I completely recovered AND I also noticed that my lats grew loads during the recovery period. It changed the shape of my body to the desired 'V' shape.

So time off isn't necessarily a bad thing.

Does it hurt abducting that shoulder joint?

 

[EFFORT]

Sh1t dudes, I think I jacked up my right anterior deltoid yesterday. I was doing the barbell bench press with what was actually less weight than my previous set. I was tired yesterday and ended up losing control of the weight on my last set and immediately felt something bad in my right shoulder.

Anyways, my dad (a physician) thinks that very worst case scenario I may have messed up my rotator cuff and need a steroid injection (ha, not the kind you all would like).

Given this though, I'm going to have to change up my entire routine while my shoulder heals because I can't engage it right now. Are there any chest exercises I can do that don't require me to engage my shoulders? I can't think of any.

And is there anything I can do to facilitate it's healing?

I would take this week completely off from lifting any weights. Follow the body weight lower body routine I posted in this thread to keep your momentum going. http://www.sosuave.net/forum/showthread.php?t=189757

Keep up with the same diet from before. After a week see how it feels. Be very cautious with coming back too soon.

 

[Rubato]

I would take this week completely off from lifting any weights. Follow the body weight lower body routine I posted in this thread to keep your momentum going. http://www.sosuave.net/forum/showthread.php?t=189757

Keep up with the same diet from before. After a week see how it feels. Be very cautious with coming back too soon.

You wouldn't even do any isolation exercises that do not involve the shoulder area like preacher curls or the triceps rope pull (assuming you're using good form and not engaging the shoulder)?

And couldn't the leg press be substituted for heavy squats? Deadlifts, also when using proper form, shouldn't be engaging the shoulder should they?

 

[EFFORT]

You wouldn't even do any isolation exercises that do not involve the shoulder area like preacher curls or the triceps rope pull (assuming you're using good form and not engaging the shoulder)?

And couldn't the leg press be substituted for heavy squats? Deadlifts, also when using proper form, shouldn't be engaging the shoulder should they?

Your a smart guy so if you can be very disciplined with what you do you could. I'm over protective when it comes to injuries so I still wouldn't recommend it. You've tweaked something and the last thing you want to do is risk making something minor worse and have to be out longer. I've seen a lot of people turn a small tweak into a long term nagging injury from not sitting out for a small amount of time. A week is nothing in the scheme of things.

 

[Lancelot22]

hi,
Of course because internet marketing on top of my own world wide web expertise Very best solutions will likely be awarded and i believe you get items? uncertain never have performed this for a while!

Ok thus - That's not me actually sure what went down... I was merely working out, very first time in a while performing the actual P90X Arms and shoulders work out just Twenty four hours previously. Do the whole warm-ups too (naturally inadequate huh? lol)

Woke up today also it may seem like we ripped some thing in my quit glenohumeral joint, if i ended up being identify it's area it's around the top associated with our make, just across the equip abyss... and i will often really feel the idea stretching as a result of the outside regarding my personal chest muscles. It has been throbbing all day, never to the point where we need motrin or anything, nevertheless its obtaining even worse.

The location is unquestionably not really the most notable or perhaps the part regarding my own provide as well as shoulder. I can generally attain way up directly into my personal underarm in the top and also therapeutic massage it or even contact this also it undoubtedly extends to my personal chest or perhaps chest. Their only inside a simple 2-3 " distance cover anything from my own the top my personal equip abyss. I understand it is not any navicular bone issue haha, the certainly a muscle tissue strain/tear or perhaps ligament strain/tear; some thing of these issue

It damages once i ought to truly simply do everything to my own neck, the toughest issue that i can accomplish is raise items with a direct hands upwards looking at us. That is certainly construction. After i ended up being exercising i did not watch a tare as well as just about any discomfort, while i was ready to venture to mattress is the place i began recognizing a few slight discomfort however i brushed it well concerning staying painful.

I'm not sure everything about the muscle tissues in that area, but i wondered if a person could tell me possible link between a few things i did. I am looking for points such as what i may have divided? your mend time needed? whats the actual title? exact place? feasible soreness in your community? perhaps exercises i could do to define the pc muscle something like that? I could not tell you if its a new soft tissue you aren't.

If you have just about any internet sites or higher data you should link aside! I must say i be interested in if it is just a straightforward strain or something like that critical. So when usually due to the fact i am along with our web expertise Best answers will probably be given and i believe you will get factors? unsure didn't performed this for a while!

I would love to combine information should you just about all have got concerns inside solving my own issues! Many thanks!!!!!