Shoulder injury

[Rex]

The other day I went to the gym and did my chest and back workouts. I always warm up and stretch before lifting and didn't feel any pain when I was lifting that night but the next day when I woke up my left shoulder was in pain. If I lift my arm up it hurts more. I iced it but it only helped for a little while.

It's not very serious but it's painful enough to where I don't want to do any lifting until it heals.

Does anyone have any advice as to how to heal it faster and how to prevent this from happening?

What sucks is that at my job I have to do heavy lifting sometimes up to 50 lbs and that's probably not good for my shoulder.

 

[KaraBulut]

If the pain gets worse when you lift your arm over your head (like you're reaching an object on an overhead shelf) then it's probably rotator cuff tendonitis or shoulder impingement syndrome.

The first line treatment for all sports injuries is R-I-C-E.

Rest
Ice
Compression/immobilization
Elevation

You're going to have to lay off the shoulder/chest work for a couple of weeks.

Ice it after your workouts and when you're sitting around watching TV or laying down.

Try to avoid using that arm. Use the other arm for every day tasks.

You can't really elevate your shoulder like you can a foot or wrist but you can make an effort to not roll to that side when you sleep if you're someone who sleeps on their side.

I also find that an analgesic rub with methyl salicylate (smells like wintergreen) helps. There's analgesic rubs that come in sticks like deodorant that are very handy for application.

You can also take ibuprofen or naproxen if that helps. Tylenol doesn't work as well.

If you're still having pain after a couple of weeks of RICE, then you'll need to make an appointment with your doctor to have it checked.

One thing to keep in mind about sports injuries- they are cumulative. If the pain goes away, don't try to resume the weight-lifting where you left off. You're going to have to lower the weight and work back up to where you were. You don't want to reinjure your shoulder- it will take longer to heal if you reinjure it.

 

[palemale]

If you played sports in high school and injured your shoulder, or received any shoulder injury when young, it's not uncommon to re-injure the shoulder when you get older. The shoulder is the first muscle to deteriorate as we age. It has the fewest blood vessels.

I've had rotator cuff tendonitus and some arthritis in the shoulder. The doctor did not prescribe rest, but told me not to do upper body lifting for about 6 weeks. (So, my trainer did nothing but legs with me for 6 weeks. I was always on the thin side with big thighs and a big butt, which became even bigger. But I digress.) He prescribed naproxen (which you can buy over the counter as alleve, in pretty strong doses). I did physical therapy for six weeks, and haven't had problems since. I lift weights, box and am 49 yrs old. Still do the most important exercises my physical therapist gave me.

 

[Rex]

Thanks for everyone's help and info. I really appreciate it.

I bought Icy Hot patches. I don't know how good they're working and they don't stay on too well. I guess I should have gone with the deoderant stick shaped thing instead.

I'm still planning on going to the gym but I'll just have to stick to doing just legs, abs and cardio because I don't want to injure it more. Since I usually use a barbell for squats and lunges I'll have to just use the leg curling machine and anything else I can do that doesn't require me to lift anything with my arms.

I thing the managers at work are going to bitch because usually I put away the shipment we get delivered and some of the boxes are 50 lbs but I don't want to have to do that and re injure myself again. Not sure how that's going to work out....

 

[KaraBulut]

I bought Icy Hot patches. I don't know how good they're working and they don't stay on too well. I guess I should have gone with the deoderant stick shaped thing instead.

They work but they stick better on flat areas like the back. It's nice because they're not messy like the rubs and creams but it's difficult to get them around areas that bend like the shoulder or elbow.

I thing the managers at work are going to bitch because usually I put away the shipment we get delivered and some of the boxes are 50 lbs but I don't want to have to do that and re injure myself again. Not sure how that's going to work out....

I knew at one time that you didn't have health insurance, so I tried to give as many affordable options as possible. But if it becomes an issue, then you may need to get a doctor's excuse. The shoulder is a very complicated joint and it's one that you want take care of.

Additionally the advice re tylenol versus NSAIDs is not supported by an accurate assessment of the literature though it is repeated ad nauseum.

Quality studies show no difference in the outcome between tylenol type meds and NSAIDs, Tylenol is also safer than NSAIDs with less side effects.

You might want to check that. Acetaminophen, like other NSAIDS is a COX inhibitor however the studies have shown that it is less effective for pain and inflammation. And while we used to refer to it as "safe", the evidence is leaning more and more toward hepatotoxicity even in therapeutic dosages.

It's a trade off- GI/kidney vs liver but patients that I've given naproxen, ketorolac or celecoxib for this type of injury report better relief than they did with OTC acetaminophen.

 

[KaraBulut]

But you keep spouting the drug company line, it is very clear from reading review paper after review paper on the topic that most have been truly blinded to the evidence in front of them.

I don't "spout" drug company anything. I read the research like you do. However, my area of specialty is not sports medicine nor rheumatology. If you have studies that are contrary to my current practice, I'm interested in them.

I see from your join date and post count that you're new to JUB. This forum is in area we refer to as the "no-flame zone". You are welcome to provide information and educate people but within the parameters of no flaming.

 

[Corny]

So suddenly this is interesting to me ..
I have not really injured my shoulder .. but I have a hardening .. it doesn't really hurt, but I have a pressuring feeling in it. When I bend over and touch the floor with my hands I can feel how I kinda "twist" my back. Probably my price for being on the computer too much lately, and neglecting my usual swimming exercise since my partner is ill
Anyway .. I was at my family doctor who is also a "sports doctor". He checked it a bit, could not stop recommending more sports .. prescribed me ibuprofen (not against the pain .. because there is none, only discomfort) and told me to keep it warm and move it, but not stress it until it's better.

So two questions .. keeping it warm with a hot water bottle .. SUCKS. I looked for the capsicum heat patches .. FUCKING expensive

So what are the "creams" mentioned above that you could use?

Also .. the package insert of the ibuprofen pills said "avoid using with alcohol". What does that mean? I know that paracetamol + alcohol = very bad for the liver. But there they have a warning in the package insert, here it's like just an "information"

Is it dangerous/bad if I have a few drinks on the weekend?

 

[KaraBulut]

If you don't like the hot water bottle, there are gel packs that you can use that are a little less bulky and messy. They're available in sporting goods stores- in the hunting section and the sports section. There's one type that you heat in the microwave and another than is self-heating.

The analgesic balms usually have one of two ingredients - menthol or methyl salicylate. In the US there are several popular brand names like IcyHot, BenGay and Sombra.

Both alcohol and NSAIDs like iboprofen have a tendency to irritate the lining of the stomach. This can cause mild upset stomach or in extreme cases, it can cause ulcers and bleeding. That's usually why they recommend that you not consume alcohol while you're taking them.

 

[Corny]

I have one of those gel packs .. but while it stays cold for a long time, it seems not to stay hot as long.
BenGay? Are you sure this is not lube ? Well .. I will just ask apothecary for some cream like that.

It said about the upset stomach in package insert .. and many other bad side effects (I believe this is the drug with the most side effects that I ever took). So to counter this I only take them when I just ate .. hope that (and the obligatory glass of water) helps a bit.
Seems I will just have one or two drinks then. Or be the DD .. oh wait, we don 't need that here

 

[KaraBulut]

As kids, we used to snicker every time someone said "BenGay".

The gel packs usually stay warm about 30-60 minutes if you're lucky. There are electric heating pads that do something similar but I'm always a little hesistant to recommend them because they get very hot and it's a little dangerous to sleep with something electric in your bed.

Ibuprofen comes in an enteric coated form . And it can be taken with food which also helps a bit with stomach upset.

 

[Corny]

So far no problems with the Ibuprofen.

Got some cream "Voltaren", diclofenac and diethylamin seem to be the medical agents in it.
I didn't want capsicum patches, the pharmacist tried to sell me some other "cotton" patches that work with some kind of "iron poweder"? 8 EUR for two ( = one day) .. I thankfully declined.

 

[Rex]

OK so after a week my shoulder was feeling much better, so this week I went back to do my chest and back workouts which require me to use my arms BTW.

After two days my shoulder feels pain again. Not as bad as the first time but WTF??!

I am getting sick of this shit. I went online and found excercises and stretches that will help but how am I ever going to get over this? Is it just going to keep coming back?

The last thing I need right now is something to slow me down while I'm lifting. I am NOT going to stop and throw away all the hard work over some bullshit shoulder injury that came out of nowhere.

THOUGHTS???

 

[justsimon]

I'm not sure if I should start a new topic, but I have some shoulder questions, as well. I suffer from a lot of joint and muscle pain that I've had for as long as I remember. It varies, depending on the temperature, stress and other factors. I was born with scoliosis and have several other health problems. My left shoulder and right knee cause me the most trouble.

When working out, I baby my knee a lot and do fewer squats than I'd probably do otherwise. I don't worry too much about it because I walk several miles a day and my legs don't need a ton of work.

I would like to work on my shoulders more, though. I don't lift very heavy weights (tending towards more reps, instead) and I go slow and stretch. I also stop when the pain starts. When it's painful, I baby it even more and use Tiger Balm or an Arnica gel that helps.

Does anyone have any ideas on shoulder exercises I can do without aggravating my shoulder? Or things I can do to help otherwise? I workout at home, with dumbbells.

Thanks.

 

[KaraBulut]

I am getting sick of this shit. I went online and found excercises and stretches that will help but how am I ever going to get over this? Is it just going to keep coming back?

It's an overuse injury at the very least. You're going to have to lay off it and let it heal. That's probably not what you wanted to hear but you don't want to worsen the tear.

Muscles have memory. Tendons and ligaments do not.

So, if you layoff the exercises for a while and return to them, the muscles will come back very quickly. On the other hand, if you continue stressing the ligaments and tendons before they have healed, you'll cause permanent damage and it will become a chronic problem.

Does anyone have any ideas on shoulder exercises I can do without aggravating my shoulder? Or things I can do to help otherwise? I workout at home, with dumbbells.

You're a good candidate for yoga. It will strenthen the muscles so that you can move to more intensive exercises on your shoulder without risk of injury.

 

[justsimon]

You're a good candidate for yoga. It will strenthen the muscles so that you can move to more intensive exercises on your shoulder without risk of injury.

Thanks. I've been slowly getting into yoga and I have noticed a difference. I was sick for a while and fell out of my routine, but I'm starting up again.

 

[Rex]

Hey Kara, when it starts feeling better after another week should I lift still but just use light weights? Or should I just cut out all upper body lifting for 3 weeks or so?

I really am pissed about this.

 

[KaraBulut]

Hey Kara, when it starts feeling better after another week should I lift still but just use light weights? Or should I just cut out all upper body lifting for 3 weeks or so?

I really am pissed about this.

Actually, shoulder and knees are probably the most common sports injuries. It happens.

Exspurt gave good advice above. You want to rest your shoulder by not doing anything that causes pain for 5-7 days. Ice it and take an anti-inflammatory- ibuprofen (expurt also indicated that Tylenol is fine, too).

After a week or so of rest, start doing some low weight exercises to restrengthen the muscles and tendons. These exercises seem dull but they will really help get your shoulder back moving while it is still healing. Below is a video that shows strengthening exercises- you can do these while watching TV.



When you return to lifting, start with lower weights and concentrate on good form. You may want to try some different exercises like flys that use more range of motion. Slowly build your weight back up. If you reach a point where there is pain, stop immediately and lower the weight.

Don't rush things. Like I said, your muscle tone will come back. Let your shoulder heal and then start getting it back in condition again so that you can return to lifting without reinjury. This may take a month or so but it's worth it not to reinjure yourself and cause more damage that will put you out of condition for 3-6 months - or worse, lead to a surgery.

 

[3nipples]

If it's really an impingement then it's probably a result of two factors. The first is a reduced space in your shoulder where the tendon passes caused by imbalanced training (read: too much chest, not enough back). The second is bad form with too much weight, resulting in an injury, causing the tendon to swell up inside the reduced space of your shoulder. As long as it is swollen it continues to rub against the inside of your shoulder and thus remains swollen. You need absolutely to get the swelling down before you start working it again. Picture a rope fraying on the edge of a cliff. That's what you are doing to your tendon when you go back to the gym too soon, before the swelling goes away.

Anti-inflammatory creams and lotions typically don't help much because they can't penetrate deep enough to get to the injury. Take the anti-inflammatory medication KB suggested to help get the swelling down, coupled with the light motion exercises he suggested which also helps drain the swelling. I strongly recommend you go see a physiotherapist; twice a week for a month is reasonable and worth the cost.

In the meantime, there is no excuse not to keep going to the gym. Your legs need more work than you've been giving them and you can build up your endurance, so look upon it as an opportunity. Remember the balance thing though, otherwise you'll be back here asking about knee injuries.