How do I rehab a rotator cuff injury?!
Question: How do I rehab a rotator cuff injury.?
I was doing bench press with 65 lb dumbells and when I dropped my right one i dinged my shoulder...didn't think much about it but after a few weeks it's apparent I may have done something to the rotator cuff. That's what my trainer thinks and I concur. It only hurts on bench press moves when i have my elbows away from my body...and then as the coup de grace I threw a football yesterday and Wowzaa it hurt. What should I do.? I'm still working out and staying pain free as long as I don't do the bench press with elbow extended away from doy. I can do pullups, dips, overhead presses fine...do I need to go see the orthopedist.?Health Question & Answer
Answers:
I don't think you injured the rotator cuff. The injury is more likely to the AC joint. You don't state your age so it is only a guess but more than likely there is some degeneration present in that joint. Try going to a lighter weight when doing presses and place a brick or 2x4 on your chest. When your hands touch the brick push the weight back up again. This decreases the stress to that joint. If you are still having pain then by all means see an orthopedist. also make sure that your form is dead on for any improper form is going to aggrivate this situation. Another thing is to work on the shoulder retractors. The stronger that they get the less stress on the AC joint. The movements include bent over rows, lat pull downs, and reverse fly's. Talk to your trainer about movements that will do this.Health Question & Answer