Torn Rotator Cuff?

Training Beginners
1

Bench pressing tonight, something felt ‘off’. As soon as I racked the weight I had a searing pain going from the end of my right clavicle, through the right edge of the right pec and into my right anterior deltoid. The initial pain lasted for probably 30 seconds, but flared up repeatedly as I racked my weights and gathered my things.

While driving home, turning my steering wheel to the left using my right hand caused the pain to flare back up.

Testing the waters right now, anterior elevation causes pain, lateral elevation feels fine, but there is a noticeable ‘click’ from the shoulder as I break parallel.

Internal rotation doesn’t hurt, but feels very stiff and external rotation has a very limited ROM and is very painful.

I won’t be able to get to a doctor, if this requires it for at least another week, so I’m hoping to find some reasonable advice online(I know, I know, but my options are limited).

Does anyone have any insight as to what this might be, and what sort of protocol I should look at as far as rest and rehab exercises?

Thanks in advance for any replies.

2

[quote]atg410 wrote:
Bench pressing tonight, something felt ‘off’. As soon as I racked the weight I had a searing pain going from the end of my right clavicle, through the right edge of the right pec and into my right anterior deltoid. The initial pain lasted for probably 30 seconds, but flared up repeatedly as I racked my weights and gathered my things.

While driving home, turning my steering wheel to the left using my right hand caused the pain to flare back up.

Testing the waters right now, anterior elevation causes pain, lateral elevation feels fine, but there is a noticeable ‘click’ from the shoulder as I break parallel.

Internal rotation doesn’t hurt, but feels very stiff and external rotation has a very limited ROM and is very painful.

I won’t be able to get to a doctor, if this requires it for at least another week, so I’m hoping to find some reasonable advice online(I know, I know, but my options are limited).

Does anyone have any insight as to what this might be, and what sort of protocol I should look at as far as rest and rehab exercises?

Thanks in advance for any replies. [/quote]

http://www.T-Nation.com/tmagnum/readTopic.do?id=2294838

Rehab: take 2 ibuprofen 3x a day. Fish oil if possible. Do what doesn’t hurt, but stay away from any pressing. Focus on rows, and shrugs, and facepulls. When the pain fades to a manageable level, do dumbell pro and retractions. You may have tendonitis like I did. The best advice I can give you is anti inflamatories, ZERO PRESSING movements, and bringing up your back strength. I had a bad shoulder for like 6+ months because I wouldn’t stop pressing and talk to a doctor. Don’t be a moron, learn from my mistakes.

3

[quote]zephead4747 wrote:
atg410 wrote:
Bench pressing tonight, something felt ‘off’. As soon as I racked the weight I had a searing pain going from the end of my right clavicle, through the right edge of the right pec and into my right anterior deltoid. The initial pain lasted for probably 30 seconds, but flared up repeatedly as I racked my weights and gathered my things.

While driving home, turning my steering wheel to the left using my right hand caused the pain to flare back up.

Testing the waters right now, anterior elevation causes pain, lateral elevation feels fine, but there is a noticeable ‘click’ from the shoulder as I break parallel.

Internal rotation doesn’t hurt, but feels very stiff and external rotation has a very limited ROM and is very painful.

I won’t be able to get to a doctor, if this requires it for at least another week, so I’m hoping to find some reasonable advice online(I know, I know, but my options are limited).

Does anyone have any insight as to what this might be, and what sort of protocol I should look at as far as rest and rehab exercises?

Thanks in advance for any replies.

http://www.T-Nation.com/tmagnum/readTopic.do?id=2294838

Rehab: take 2 ibuprofen 3x a day. Fish oil if possible. Do what doesn’t hurt, but stay away from any pressing. Focus on rows, and shrugs, and facepulls. When the pain fades to a manageable level, do dumbell pro and retractions. You may have tendonitis like I did. The best advice I can give you is anti inflamatories, ZERO PRESSING movements, and bringing up your back strength. I had a bad shoulder for like 6+ months because I wouldn’t stop pressing and talk to a doctor. Don’t be a moron, learn from my mistakes.[/quote]

Lots of good info in that link, thanks dude.

4

Here is another one:
http://www.T-Nation.com/tmagnum/readTopic.do?id=2151692

My shoulder has been bothering me too. The diesel crew rehab in zephead’s post is in inthezone’s reply to the above thread. There is a nice diesel crew shoulder warmup in inthezone’s reply as well.

Here are the quick links if anybody else is interested,

Diesel Crew Shoulder Rehab Protocol:

Diesel Crew 2 min Shoulder Warm Up:

My shoulder has been bothering me too lately, I can’t even do pullups. It sucks being hurt.