Shoulder Issues...

[Ricci]

hey guys, i'm 20 years old, i've been injured in my shoulder for 1 year (supraspinatus tendonitis or chronic bursitis according to the mri) after losing weight while training little by little and the pain remains after all the efforts that I have made (physiotherapist, electrostimulation, rehabilitation exercise, mri, arthroscanner), I also tried tb 500 + bpc 157 sq near the shoulder nothing has changed, i also tried anavar and still nothing, i have a prescription for a Prp infiltration for the year 2022, i can't even do the biceps, i would like your advice on what to do after all this?

 

[Ninjaturtle2020]

You're fucked my friend. Keep working those elastic bands if you try lifting too much it'll keep getting worse and more scar tissue. I've broken a lot of stuff and tearing my rotator cuff from a break and dislocation took forever to heal. Like 1 solid year.


Is there no surgical options? What about cortisone shot? I had 1 about 6 months in.. when I just begun my workout recovery.

 

[Ricci]

You're fucked my friend. Keep working those elastic bands if you try lifting too much it'll keep getting worse and more scar tissue. I've broken a lot of stuff and tearing my rotator cuff from a break and dislocation took forever to heal. Like 1 solid year.


Is there no surgical options? What about cortisone shot? I had 1 about 6 months in.. when I just begun my workout recovery.

My surgeon after make me lose 8 months just give me prp shot prescription..i think he don't want to touch me, nothing about cortisone,
yep now 1 month i dont even do the back or biceps training, just deadlift and elastic exercices n cardio, i will leave bodybuilding for a while now, sad..

 

[effiffoff]

"just deadlift"

If you have persistent shoulder issues you should give up deadlift until recovered. It pulls your shoulder forward "out of the socket" - which you probably do all day anyways. Also I should add that it makes your thoracic spine and neck to be in a hyperkyphotic state. So if you deadlifted a lot, buy a hyperextension machine and start doing back extensions and side bends on it along with some shoulder rehab work.

If your shoulder doesnt react well to physical therapy you might have deeper issues(neck, spine, ribs, hip) as I stated above.

 

[Ricci]

"just deadlift"

If you have persistent shoulder issues you should give up deadlift until recovered. It pulls your shoulder forward "out of the socket" - which you probably do all day anyways. Also I should add that it makes your thoracic spine and neck to be in a hyperkyphotic state. So if you deadlifted a lot, buy a hyperextension machine and start doing back extensions and side bends on it along with some shoulder rehab work.

If your shoulder doesnt react well to physical therapy you might have deeper issues(neck, spine, ribs, hip) as I stated above.

my physio told me that I could deadlift, I will stop then, after I was really not heavy weights, barely 70 kg and I just started the deadlift a few months ago, ok i will add back extensions,
How i can know if i have deeper problems ? i hope my sport doctor will be able to help me
I've been working on my lower trapezoids for a long time and nothing change also...

 

[effiffoff]

"How i can know if i have deeper problems ?"

Thats very hard to know exactly what. But you for sure have some deeper problems as regular PT doesnt help too much. It can be lack of thoracic extension, or one of your side rotates too much the other doesnt so shoulder compensate and so on. Need to find a knowledgable pt. I know a PT is NOT knowledgable if all you do is shoulder only exercises. Max Shank has a book about it, its called simple shoulder solution. Its a stupid title but a good read. He talks about breathing, thor spine and so on and on.

 

[Ricci]

"How i can know if i have deeper problems ?"

Thats very hard to know exactly what. But you for sure have some deeper problems as regular PT doesnt help too much. It can be lack of thoracic extension, or one of your side rotates too much the other doesnt so shoulder compensate and so on. Need to find a knowledgable pt. I know a PT is NOT knowledgable if all you do is shoulder only exercises. Max Shank has a book about it, its called simple shoulder solution. Its a stupid title but a good read. He talks about breathing, thor spine and so on and on.

Yes, problem is i cant work anything or any stretching with shoulder in it.
too bad his book is not in my language, I have bad English :/ can you possibly advise me some exercises to do or to add? thanks for the help.
edit: i crack the book and understand it a little, its not hard, i will try except these shoulder mobility exercices, i cant do it

 

[Ricci]

"How i can know if i have deeper problems ?"

Thats very hard to know exactly what. But you for sure have some deeper problems as regular PT doesnt help too much. It can be lack of thoracic extension, or one of your side rotates too much the other doesnt so shoulder compensate and so on. Need to find a knowledgable pt. I know a PT is NOT knowledgable if all you do is shoulder only exercises. Max Shank has a book about it, its called simple shoulder solution. Its a stupid title but a good read. He talks about breathing, thor spine and so on and on.

Also i see that my pt already make me thoracic extensions exercices,

 

[combover]

I have bad rotator cuff tendonitis in my left shoulder. I can take a year off, it will heal, then about 3 months back into lifting it comes back.

I found some good stretches after some googling around they all result in pulling the shoulder out and creating room in there or something. For example, one is the hold 20 lb weight in hand, lean forward slightly with arm down and make small circles, gradually making larger circles. I usually use a 45 lb plate.

I went to doc once and they said no tear, I'm waiting till January to find a doc or PT that will fix this. It's so depressing not being able to lift and going to the gym and doing nothing cause everything hurts.

I'm a side sleeper too, so the nights I end up on my left side, booked the next day.

 

[combover]

These are the ones I use the most and I do think they help, I just can't stay away from the weights, so my shit stays fucked.

How to treat rotator cuff tendonitis

 

[Ninjaturtle2020]

The circles helped heal my broken shoulder/torn cuff. Seriously, even if you have to use 5lb weights it's worth it.

Hopefully you can recover. Those rubber medical bands really help!

 

[Ricci]

I have bad rotator cuff tendonitis in my left shoulder. I can take a year off, it will heal, then about 3 months back into lifting it comes back.

I found some good stretches after some googling around they all result in pulling the shoulder out and creating room in there or something. For example, one is the hold 20 lb weight in hand, lean forward slightly with arm down and make small circles, gradually making larger circles. I usually use a 45 lb plate.

I went to doc once and they said no tear, I'm waiting till January to find a doc or PT that will fix this. It's so depressing not being able to lift and going to the gym and doing nothing cause everything hurts.

I'm a side sleeper too, so the nights I end up on my left side, booked the next day.

Yes i already test this exercice, i do it during some months and sometimes, nothing has been improved, he s more usefull for infraspinatus than the supraspinatus, my left shoulder is fucked too, and yes, its fking depressing yes, especially when you do exams that take 2 months to do, arthroscan results = nothing while I have pain in all the exercises in the world, this sport is really the hardest i think. i m sleep on my shoulder too but if you put a pillow under your armpits and one under your forearm, the shoulder is very little in tension

 

[Ricci]

The circles helped heal my broken shoulder/torn cuff. Seriously, even if you have to use 5lb weights it's worth it.

Hopefully you can recover. Those rubber medical bands really help!

yes, if I exceed 2kg it hurt for me..

 

[effiffoff]

yes, if I exceed 2kg it hurt for me..

Also you can try some neck traction device. I self hang with 10kg. It makes a huge difference for me. I have something in my neck that is compressed and pinch a nerve.Then the rotator cuff doesnt get the nervous input and even tho it is strong it cant work properly.

Don't give up, you may not be very very strong but for sure can work around it to be able to get an OK physique.Probably do some other sport also which is shoulder friendly. Not everyone is meant to move huge weights. It sucks but it is what it is. I have insanely long reach- longer than most ufc champions (not that I am close to that good!) with small joints. That means I got way more force on my shoulder joints and rotator cuff. Its fine, I just cant bench press under 8 reps and couple adjustments I did along the years.

Read a lot. Try to find the best resources you can. Most is in english, so invest time learning it alright.

 

[Ricci]

Also you can try some neck traction device. I self hang with 10kg. It makes a huge difference for me. I have something in my neck that is compressed and pinch a nerve.Then the rotator cuff doesnt get the nervous input and even tho it is strong it cant work properly.

Don't give up, you may not be very very strong but for sure can work around it to be able to get an OK physique.Probably do some other sport also which is shoulder friendly. Not everyone is meant to move huge weights. It sucks but it is what it is. I have insanely long reach- longer than most ufc champions (not that I am close to that good!) with small joints. That means I got way more force on my shoulder joints and rotator cuff. Its fine, I just cant bench press under 8 reps and couple adjustments I did along the years.

Read a lot. Try to find the best resources you can. Most is in english, so invest time learning it alright.

Yes, if you know any other books i will read, but on max shank's book a lot of exercises i can't do, i have been in pain for 2 days since doing a few of his exercises,
interesting for the nerve of the neck, you work it with an elastic around the head and you put pressure is it?

 

[effiffoff]

@Ricci https://post.healthline.com/wp-cont...aring_cervical_traction-732x549-thumbnail.jpg
I use a device like this, I hang it on my power rack and add weight on it (usually 10kg).

"Yes, if you know any other books i will read, but on max shank's book a lot of exercises i can't do, i have been in pain for 2 days since doing a few of his exercises"
You can scale back most excercises to do it with almost no resistance. But if you have this persistent issue that you can't do scap push on the wall or whatever then you probably need surgery. If your doctor doesnt agree then fuck him and go find another one. You cant rehab your shoulder when you really can't do 101 shoulder excercises with no weight.

 

[OnTRT]

Also you can try some neck traction device. I self hang with 10kg. It makes a huge difference for me. I have something in my neck that is compressed and pinch a nerve.Then the rotator cuff doesnt get the nervous input and even tho it is strong it cant work properly.

Don't give up, you may not be very very strong but for sure can work around it to be able to get an OK physique.Probably do some other sport also which is shoulder friendly. Not everyone is meant to move huge weights. It sucks but it is what it is. I have insanely long reach- longer than most ufc champions (not that I am close to that good!) with small joints. That means I got way more force on my shoulder joints and rotator cuff. Its fine, I just cant bench press under 8 reps and couple adjustments I did along the years.

Read a lot. Try to find the best resources you can. Most is in english, so invest time learning it alright.

Amen to not everybody is made to lift big weight. I don't even move big weight relative to almost anybody and keep getting hurt. My good shoulder is now fucked. Can't get anywhere with it because I have garbage high deductible insurance. It's depressing.