Training with Torn Rotator Cuff

Posted by: @jodenem

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hello,one thing you dont want to hear, but i will say anyway, is you need to take some time off for that to heal,not using light weights or push ups that will contiue to aggravate the condition. 4 to 6 wks off shoulder or bench work ..ice and ibuprofin, then start with some general rehab work there are various excersizes to get blood flowing and help to stretch the tendons again. i had a torn rotater cuff in 2010 and couldnt even lift my arm . there are 4 tendons /muscles that support the shoulder .mine was torn in the front ,had to have surgery, cut throught the delt go under the pec and re attach the tendon to the humous bone .extremely painful recovery ,did i say extremely painful! 8 wks in a sling then rehab .took probably 6 months before i could even lift 10 lbs over my head . i am 54 yrs of age now and that shoulder is good as ever. im not a dr. but it sounds like a strain or tendonitis which without rest will not get better. if you keep pushing with a strain it could tear . just my 2 cents and personal experience .

^^^^^ This.

I too had a full tear of the rotator cuff that had to be repaired. It started out as a small tear, but because I kept trying to work around it the problem got worse and worse, then finally tore completely. And let me tell you, the surgery is the easy part. The recovery and rehab is painful and takes a good 6 months before you can even consider lifting light weights again. From the initial injury to being 100% (well let's call it 95%) took about 1-1/2 years. I would suggest taking off 2 months, and ice every day.... You can recover from small tears without the need for surgery, but you need to let it heal first.

Small tears rarely heal themselves, but rather just a matter of time before they completely tear. Rotator cuffs are a tricky business

Man rotator cuff tears suck but can be rehabbed without surgery depending on the tear. I had one and it would pop out all the time and hurt like a mfkr. Stay away from military presses and stuff like that. Every time I dare try a set of military presses Im just waiting for my arm to rip off literally.

good luck

I know this is a pretty old thread, but the subject matter is something I have experience in. I have had shoulder problems off and on for years, and all the symptoms in my left side pointed toward rotator cuff injury, and that was the way I treated it. It got so bad last year that I finally went in for an MRI, and the news was not good. My problem is osteoarthritis brought on by injury, and they are saying joint replacement is in my future. If I had gotten the MRI earlier, I would have known exactly what the problem was and treated it accordingly. And perhaps I would not have gotten this advanced if I had done this earlier. Check your insurance. They paid for my MRI.

I had a 3.5 degree tear in my left shoulder, and changed my shoulder lifting routine up drastically. I also credit peptides and steroids with it healing to where it is now at 2 degrees.

I was at the point of needing surgery but there was no way I could do 6 months+rehab and keep my job, so I have been putting it off.

I saw a specialist, the guy used to be a QB for Michigan, and after ripping up his shoulder he went to med school and specializes in shoulders. He put me on a different training regimen. First and foremost lighter weights, lateral raises ESPECIALLY. No more behind the head Military Press.

A lot of rotational resistance, I have a strap that will pin my elbow to my side and I use the Cable Cross to rotate my shoulder horizontally inside and outside. I started with 10 lbs and have worked up to 50lbs. I had to sleep with the same strap for 6 months.

Tears in the shoulder can heal, but most likely a tear is only the start of a bigger future tear.

I do feel as though peptides helped to some degree. MOD GRF 1-29, and Ipamorelin both used at 100-200mcgs 3-6 times per day.

And various steroids (mostly orals), helped too. One of the things I did was even though I was on gear and my strength went up, I didn't up the weight much at all, on shoulder exercises, I just kept working at it until it became so easy. If anyone likes I can post my shoulder regimen that I used.

Active release therapy, time off any flat pressing, and focus on external rotation exercises helped mine. I still cant do low rep heavy benches but dumbell benches for sets of 6 or higher are fine as is overhead work. That's after about 6 months of rehabbing it. Sorry about your injury man hope it works out.

Posted by: @vicious-13

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Mine are torn and my shoulders pop out because of it. PT helped a lot but I still have to b very careful, I never go heavy and nothing behind the head. I hurt my left one today lifting off the bench. I'm in the same boat as u. If I have surgery I'm down for like 6 months and I really can't do that right now. It would b nice to have them fixed though two years ago they both popped out when I was snowboarding, could barely wipe my own ass for weeks

Listen to this^^^^^. I was in similar situation when I was a kid (16-17). Mine popped so frequently by the time I saw a doc some bone actually wore to a point PT was not an option. Today I have a titanium screw in my shoulder and a right bicep that is less full because the doc used some of it to pad my shoulder. Point: don't be (too) cavalier with your body.

Rest up I wouldn't even bother making the injury worse than it already is.

I would stop shoulder presses and mayb stick to jus dumbells for chest. I only do dumbells now bc my shoulders is kinda fucked up to. Sumtime ill hit barbell but closer grip. Wide grip jus makes it hurt pretty bad. And stick to bout 30 35 dumbells for side laterals. Ud be amazed on how much pump u get doing lots of laterals and front delts light. I jus do tons of sets and try hit 16 reps each set. But ya i stay away from shoukders presses and bench on barbells as of now. Dont want to stress it bad rite now and on animal flex for joints. Eat rite in morning with breakfast!! Good luck man i feel ya!!! 🙂

And wut liftingiron said. Alot of rest is always good!!