Quote: (03-29-2019 06:08 PM)Remington Wrote:
Think I tore something in my shoulder. Hurts when I move my arm a certain way, other than that, it feels fine.
Then, I went to the gym to test it out. Made it half way through before I had to call it quits.
Feel the pain right where my shoulder connects to my collar bone. More of a deep ache. Been like this for two weeks. Pain has remained the same.
Going to take a month off to see if there is any improvement. If not, I'll see a doctor.
Don't have the money to have surgery so I might have to talk to my parents to see if they could possibly help me with a loan if the MRI tells me I'm fucked.
Really don't want to have surgery and be forced to never do some of my lifts ever again. The concept terrifies me as I love the gym and not being able to bench press or do certain things has put me in a funk.
I'm looking at this situation pessimistically but right now, I'm not seeing a light at the end of this tunnel.
I did something that sounds remarkably similar a while ago. My first advise would be to prepare yourself for a relatively long recovery period.
I think I rehabbed myself reasonably well, given a lack of access to state of the art equipment/physios etc.
My advice for rehab-ing would be as follows:
1. Work the surrounding musculature well. While there are perhaps postural disadvantages to doing excessive pressing, no such disadvantages exist when it comes to your back muscles. Work your rear delts etc and really build up the strength and stability of the top section of your back.
2. As soon as possible, work with very light dumbbells in a range of motion that is comfortable for you (no pain), and do very high rep sets - 50-100 reps per set. You wont like using 10lb dumbbells, but you should do it anyway. Work on regaining pain free range of motion under a light load, and really pump as much blood as possible through the affected muscles. This is absolutely crucial in fixing these kinds of injuries in my experience.
3. do a couple of very basic mobility exercises to retain an acceptable range of motion (pain free). I like face pulls and broom handle dislocates. A few yoga stretches can be pretty good too.
4. If there are static positions that you can do (eg for me, pressups were very painful, but I could move a lot of weight overhead with no pain at all), then I like statics/isometrics for building strength in the joint again. Strength in a static is supposed to transfer across about 15% of a range of motion. Personally I find it is much less than that for me, but it is nonetheless beneficial.
For me, it took 10 months to heal a similar injury fully. It's a great lesson in using lighter weights for higher reps as the bedrock of your training once you are no longer very young. Injury sucks, particularly shoulder injury, recovery is exasperatingly slow.