While I was doing skull crushers yesterday, I felt my right shoulder pop out then spontaneously reduce. It popped out during the lowering part of the exercise. It was my warm-up set so it wasn’t heavy at all. I know it’s a weird exercise to get a dislocation, but well, it happened. I have never had a dislocation before and it felt okay after, but upon waking up today, the anterior part of my shoulder was aching (3/10 on a subjective pain scale). There’s cracking when I extend, externally rotate, and horizontally adduct.
My concern is, can I still lift heavy? My clean and presses were fine, but that was before it popped. I’m afraid to deadlift. I think bench press and skull crushers are out of my regimen. Which other exercises should I stay away from?
Advice would much gladly be appreciated. Thank you.
nonononono please no. If you sprain your ankle do you jump back in and start running immediately? 4-6 weeks rest to allow for ligament healing, preserve painfree and noiseless ROM, after maybe a few days to a week (after the acute phase of injury) progress your ROM exercises and add light external rotations at 0, scapular retraction, then check back in.
Alternatively go see a physio who can give you direct care.
[quote]a2grass wrote:
Thanks for the advice.
I still experience some crepitus when I move it throughout it’s range. I have a feeling that it’s a small labral tear. [/quote]