Cheap training
- Thread starter Minime
- Start date
Hi everyone!
After a few well needed weeks of recovery I finally went back to the gym and started a new HST-cycle in mid january. Now at least I keep healthy, and I'm making good and steady progress.
Now I really need your advice as I think I might have seriously injured my left shoulder. A few days ago while doing dumbbell overhead presses, last set, last rep, at almost the top of the motion, suddenly i felt the arm sort of gliding out of its "socket", lost control of it, and it came tumbling down like a wet spaghetti with the 21kg dumbbell in my hand. It didnt dislocate completely as immediately afterwards it was back in. Anyway, it hurts like hell to the point where I can't sleep and I can't really use my arm for anything. It feels like some connective tissue or something in the shoulder was stretched out because the arm "flops about" in there, and often when i try lifting something (not heavy, might just be a plate of food or whatever) it sort of "wobbles" back out a little bit, as if whatever was holding it back before is severely weakened (which of course hurts like... well use your imagination).
Needless to say, I've been resting my arm since then, but in four days, it doesn't seem to get better. Obviously I'm considering going to the doctor and having it looked at, but what would you guys say happened, and do you think it heals up by itself or does it need medical attention?
Thanks in advance for any thoughts any of you might or might not have. Have a good weekend!
Cheers,
Minime
After a few well needed weeks of recovery I finally went back to the gym and started a new HST-cycle in mid january. Now at least I keep healthy, and I'm making good and steady progress.
Now I really need your advice as I think I might have seriously injured my left shoulder. A few days ago while doing dumbbell overhead presses, last set, last rep, at almost the top of the motion, suddenly i felt the arm sort of gliding out of its "socket", lost control of it, and it came tumbling down like a wet spaghetti with the 21kg dumbbell in my hand. It didnt dislocate completely as immediately afterwards it was back in. Anyway, it hurts like hell to the point where I can't sleep and I can't really use my arm for anything. It feels like some connective tissue or something in the shoulder was stretched out because the arm "flops about" in there, and often when i try lifting something (not heavy, might just be a plate of food or whatever) it sort of "wobbles" back out a little bit, as if whatever was holding it back before is severely weakened (which of course hurts like... well use your imagination).
Needless to say, I've been resting my arm since then, but in four days, it doesn't seem to get better. Obviously I'm considering going to the doctor and having it looked at, but what would you guys say happened, and do you think it heals up by itself or does it need medical attention?
Thanks in advance for any thoughts any of you might or might not have. Have a good weekend!
Cheers,
Minime
I
imported_electric
Guest
This once happened to me a looooong time ago doing the exact same thing. Of course you need to get it evaluated by a doctor to know the extent of the "damage". In my case it kept hurting for almost a month in the end healed itself. I mean, to this day, many years later, that shoulder sometimes feels like it is dislocating specially in the position where I am sleeping belly down with my arm under my pillow. I can press and bench heavy with no problem tho.
Thanks for the response electric. Glad to hear it healed up for you and that you can still lift properly!
I had a friend of mine who is in medschool (not finished quite yet) have a look at it, and he said it would probably be okay if i just rested it. This seems to be the case. I cannot sleep in my normal position yet, but otherwise it feels a lot better.
I'll just go back to the gym and take it easy with OH dumbell presses - and use a spotter for heavier sets.
Cheers!
/Minime
I had a friend of mine who is in medschool (not finished quite yet) have a look at it, and he said it would probably be okay if i just rested it. This seems to be the case. I cannot sleep in my normal position yet, but otherwise it feels a lot better.
I'll just go back to the gym and take it easy with OH dumbell presses - and use a spotter for heavier sets.
Cheers!
/Minime
Minime, are you just a little bit mad? OK, that's a bit strong but why not go and see your GP or an orthopaedic surgeon? It's good that your friend looked at it but it can only be smart to get a professional opinion. You may have 'just' damaged some of the ligaments of your rotator cuff but you may be predisposed to shoulder injuries if your shoulder physiology is a bit non-standard. Resting your shoulder might well allow it to heal and for the pain to go away but then you may just go and re-injure yourself again. It'd be worth finding out.
Short story: my mother tore one of the tendons in her rotator cuff from a fall. She left it for a year hoping it would heal itself and then when it still gave her trouble she went to see a specialist. He said, "Oh dear. If you'd have come to see me a year ago I could have attempted to repair the tear but now the frayed ends have retracted and it would be nearly impossible to sort out." So she now has to be very careful to not damage the bit of the tendon that is still intact.
So, my advice would be to get it checked out, make sure everything is OK and then you'll probably want to start a program to strengthen your rotator cuff muscles.
Short story: my mother tore one of the tendons in her rotator cuff from a fall. She left it for a year hoping it would heal itself and then when it still gave her trouble she went to see a specialist. He said, "Oh dear. If you'd have come to see me a year ago I could have attempted to repair the tear but now the frayed ends have retracted and it would be nearly impossible to sort out." So she now has to be very careful to not damage the bit of the tendon that is still intact.
So, my advice would be to get it checked out, make sure everything is OK and then you'll probably want to start a program to strengthen your rotator cuff muscles.
Maybe I'm a bit mad Lol. Ok, I'll get it checked out properly. This particular time isn't ideal, financially speaking, unfortunately. As soon as I can.
Training seems fine though. I've started out very light on bench and military presses, stopped using dumbbells for them as well. No pain in the shoulder. The only time I can feel it at all is when trying to sleep with my head on my arm, and even then it doesn't hurt, just feels a little "funny".
How would I strengthen the rotator cuffs? I've seen people standing with light dumbbells straight out for several minutes, claiming that's what it does - it looks silly to me though. Is it a legit exercise or are there other alternatives?
Oh, and btw, gotta say this: I got a spontaneous compliment from a stranger on my squat-form the other day!
Keep in mind, this is the grim country of sweden - we rarely even look at people we don't know.
Training seems fine though. I've started out very light on bench and military presses, stopped using dumbbells for them as well. No pain in the shoulder. The only time I can feel it at all is when trying to sleep with my head on my arm, and even then it doesn't hurt, just feels a little "funny".
How would I strengthen the rotator cuffs? I've seen people standing with light dumbbells straight out for several minutes, claiming that's what it does - it looks silly to me though. Is it a legit exercise or are there other alternatives?
Oh, and btw, gotta say this: I got a spontaneous compliment from a stranger on my squat-form the other day!
One month later: How is your shoulder? What did the doctor say/do?
Rotator cuff strengthening:
Lay down on your side on a bench. Pick up a light DB (max 3-5 kg) with your free arm and force your upper arm into your side with your lower arm at a 90 degree angle (as if you would try to hold a newspaper between your arm and your torso). Let the DB rest on your stomach. Rotate your arm up and outward so the DB travels towards the ceiling (keep the imaginary newspaper pinned). Do you feel the contraction at the back of your shoulder blade? Good. Keep the contracton for just a second and then lower the DB. Repeat until you feel a burn as the muscles become fatigued (5-10 repetitions). End the set and do one more for your opposite arm. Do 2-3 sets for each arm. Do not use heavy weights, as the muscles are small and can be damaged.
There is the cable pull variant too, but I'm not sure it will be as good. However it is far better than the standing version using a DB, where gravity pulls in the wrong direction (not recommended). It is reserved for police officers training to give traffic directions (move on, move on...).
Rotator cuff strengthening:
Lay down on your side on a bench. Pick up a light DB (max 3-5 kg) with your free arm and force your upper arm into your side with your lower arm at a 90 degree angle (as if you would try to hold a newspaper between your arm and your torso). Let the DB rest on your stomach. Rotate your arm up and outward so the DB travels towards the ceiling (keep the imaginary newspaper pinned). Do you feel the contraction at the back of your shoulder blade? Good. Keep the contracton for just a second and then lower the DB. Repeat until you feel a burn as the muscles become fatigued (5-10 repetitions). End the set and do one more for your opposite arm. Do 2-3 sets for each arm. Do not use heavy weights, as the muscles are small and can be damaged.
There is the cable pull variant too, but I'm not sure it will be as good. However it is far better than the standing version using a DB, where gravity pulls in the wrong direction (not recommended). It is reserved for police officers training to give traffic directions (move on, move on...).