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What shoulder injury do I have? And how long should it be until I'm pain free/recovered?
For 5 months I have been suffering with intense shoulder pain. Initially the injury came about from doing pull ups. I felt a sharp pain in my shoulder and it's been there ever since.
I have visited a physiotherapist who believes that I've injured some soft tissue but from my reading and research I don't think it should still be lingering this far along.
An assessment was done, and there was no sign of any rotator cuff tears, although no scans have been done.
They advised that it will take time and not to worry, however this assement was done 4 months ago. Since I'm currently in lockdown trying to see a doctor has been a nightmare and have only been offered phone call appointments.
I feel like I've tried everything. I've used Ice, heat, rest, I've been following a physiotherapy rehab program, sleeping in good positions, taking anti inflammatory medication and doing EMS work. I've watched countless videos, read tones of online articles (from reputable sources) even to the point of reading 3 books.
I'm very concerned as you might be able to tell. Why is it taking so long? Why is there almost no improvement at all?
I have marked an X on my shoulder where I feel the pain (looks to be the teres minor and Infraspinatus).
I really need some advice on what to do. Getting a scan is my best bet I feel, but the question still remains.
What's my injury likely to be? And is 5 months to long (or what is a good timescale for overall healing)
Any answers would be appreciated!!
More info: it hurts when moving my arm backwards, doing external shoulder rotations and in the deep part of doing push ups. Basically, anything involving transverse shoulder abduction hurts like hell! (I have avoided any heavy lifting, pull ups and push ups to avoid further injury)
1 Answer
- megalomaniacLv 73 weeks ago
I've had a mysterious shoulder injury for more than 30 years. It's related to a time when I broke the tip of my collar bone playing hockey but I can't pin point the exact problem and I've never been able to fix it entirely. That said I've kept working out and being active all these years. I've had to modify some movements, especially overhead movements but I didn't stop working out.
For chin-ups I like to use a hammer grip (i.e. palms facing each other), it puts less pressure on the shoulder joint. For shoulder press I prefer seated alternating Arnold style presses with dumbbells (start with palms facing in and rotate your wrists as you lift so they finish facing out). This is a great workout and it's easier on your shoulders than doing a barbell overhead lift. If you are experiencing pain during the lift then you have to modify it further, pain is information and you should listen to it. Also start with light weights and work up with lots of reps before you try anything heavy.
Having said all of that the one thing that has made my shoulder significantly better even after all these years of trying is to do hanging stretches. Go to a chin-up bar and hold your hands palms out a little wider than shoulder width apart (or whatever is comfortable) and then just hang there, completely relax your traps and your shoulder joint and really stretch out all the many muscles, tendons and ligaments. Hang on for as long as you can. And then do several sets. It's a good grip workout (but that's the only muscles it should be working) as well as a good shoulder stretch. I highly recommend it.