So, I’m pretty new to posting, but have been a lurker for quite some time. Over the last few months I’ve been eating like I should and getting to the gym 3-4 times a week. I’ve been seeing some ideal gains lately, but then my shoulder started to feel funny.
I didn’t pay much attention to it, as I figured it would go away. So I took it easy for a little while when hitting the upper body. Then the pain just got to the point where I could barely do any kind of pushing.
I went to the doc’s office the other day, and she told me I had tendinitis in my shoulder (prescribed medication, etc), and sent me on my way. She gave me a list of exercises to perform, but they seem kind of lame.
I’ve also been taking it easy, and haven’t gone to the gym in about 2 weeks. I want to get back to work, but don’t want to make my current situation any worse. I’ve been reading that poor stretching can lead to injuries like this.
I’m looking for anyone that may have had a similar issue, and can provide info on where to go from here. I’ve found some good articles on proper stretching, but don’t think that will be enough. Short of icing, taking anti-inflammatory meds, and proper stretching, when can I get back to work?
Also, there are mobility DVD’s here at T-Nation you can (and should) buy to help. Magnificant Mobility is excellent for the hips and lower body, not sure what is good for upper body though. Hopefully someone else can chime in.
[quote]njrusmc wrote:
Please describe the exercises.[/quote]
Shoulder Exercises Isometrics:
Internal Rotation - Stand in a doorway with the arm at the side and the elbow bent at 90 degrees. Press the front of the forearme into the wall.
External Rotation - Standing in a doorway with the arm at the side and the elbow bent 90 degrees Press the back of the forearm into the wall.
Supraspinatus “Empty Can” - With the arm in the 2:00 (R) or 10:)) (L) position, elevate the extremity to 30 to 80 degrees. Turn the thumb down and push up with the little finger side of the hand.
Forward Flexion - Standing in the doorway, press the thumb side of the hand upwardly into the door frame.
Backward Extension - Standing in the doorway with the elbow bent at a right angle. Press the back of the upper arm into the door frame.
Lateral Abduction - Standing in the doorway with the arm at teh side. Push laterally out into the door frame.
Seem like very basic movements. Not sure how these will help me get back to the gym w/o hurting myself though.
dumbell pro and retractions. Keep doing rows, drop doing chins and pressing. give it several weeks. Wait until there is zero pain. Your tendinitis shoulder will probably feel less mobile and weaker then the other one. When you get back to pressing. Only use dumbells or barbell floor presses or boards. I don’t think there’s any science behind it, but it’s my own finding.