Anyone dealt with rotator cuff injuries?

[ftaro]

I was rolling during jiu jitsu and fucked my shoulder up, pretty sure it’s the rcuff. Got a doctor visit tomorrow, but I’m curious as to what experiences you guys have had with rehab and training post injury. Looking like it my be SSB squats everyday for me boys

 

[GarlicChicken]

I was rolling during jiu jitsu and fucked my shoulder up, pretty sure it’s the rcuff. Got a doctor visit tomorrow, but I’m curious as to what experiences you guys have had with rehab and training post injury. Looking like it my be SSB squats everyday for me boys

Ugh yeah I got a partial tear to my supraspinatus a while back... somewhere around 18-24 months ago. Happened doing heavy incline presses on a shitty Smith machine and one side came loose from the bottom while pressing explosively. I could tell it was jacked right away, some odd pain and a weird ripping sensation in my shoulder when it happened, which got progressively worse until the next day when I couldn't move it. Verified via MRI. The VA of course wouldn't do anything for it because it wasn't completely torn.

Took about 8 weeks before I could start rehabbing it with band work. No upper body work at all during that time. Legs 3x weekly lol. I immediately started 3iu GH daily, and I think that sped up the recovery quite a bit. Once I got it moving again and rehabbed a little, I started doing really light work that didn't hurt it directly and gradually increased over time until I got to where I could press light weight without pain. Then I started adding the weight faster as it allowed me to. It's still jacked to this day, and I still can't do pullups or anything where I stretch overhead too far without knocking it out for a week. I know it's going to tear off at some point but I'll cross that bridge when I get there.

One thing that's really important is to keep it as flexible as possible. I let my flexibility slip too much and I think that's why it never healed as good as it should have. I think if I'd have used a percussion massager and did more stretching work it would have done much better. Also some massage work/ART would've helped too I think. So keep that in mind when you get to the point where you can start rehabbing it. Just go easy and don't push it too hard out of the gate or you'll regret it. Stretch as often/as far as you can without causing actual pain. Keep your PT appointments if you go to one lol.

Best of luck to you in your recovery

 

[ftaro]

Ugh yeah I got a partial tear to my supraspinatus a while back... somewhere around 18-24 months ago. Happened doing heavy incline presses on a shitty Smith machine and one side came loose from the bottom while pressing explosively. I could tell it was jacked right away, some odd pain and a weird ripping sensation in my shoulder when it happened, which got progressively worse until the next day when I couldn't move it. Verified via MRI. The VA of course wouldn't do anything for it because it wasn't completely torn.

Took about 8 weeks before I could start rehabbing it with band work. No upper body work at all during that time. Legs 3x weekly lol. I immediately started 3iu GH daily, and I think that sped up the recovery quite a bit. Once I got it moving again and rehabbed a little, I started doing really light work that didn't hurt it directly and gradually increased over time until I got to where I could press light weight without pain. Then I started adding the weight faster as it allowed me to. It's still jacked to this day, and I still can't do pullups or anything where I stretch overhead too far without knocking it out for a week. I know it's going to tear off at some point but I'll cross that bridge when I get there.

One thing that's really important is to keep it as flexible as possible. I let my flexibility slip too much and I think that's why it never healed as good as it should have. I think if I'd have used a percussion massager and did more stretching work it would have done much better. Also some massage work/ART would've helped too I think. So keep that in mind when you get to the point where you can start rehabbing it. Just go easy and don't push it too hard out of the gate or you'll regret it. Stretch as often/as far as you can without causing actual pain. Keep your PT appointments if you go to one lol.

Best of luck to you in your recovery

Good advice man, thanks. Turns out it was a SLAP tear. Got my PT set up and I’ll make sure to focus on flexibility. Gonna let the shoulder rest as much as possible. Aside from GH, did you take anything else that accelerated recovery?

 

[4Figgy]

Good advice man, thanks. Turns out it was a SLAP tear. Got my PT set up and I’ll make sure to focus on flexibility. Gonna let the shoulder rest as much as possible. Aside from GH, did you take anything else that accelerated recovery?

GH or MK677 are you best bets. GH if you don’t mind the money. I ran MK after surgery at week 6 of PT. I would have ran GH, but already had MK.

And definitely work on stretching and mobility exercises. You don’t want that to heal with limitations.

 

[CrispyRockClimber]

I did my rock climbing, went for a large dyno like this but my others hand let go and had a slight tare in labrum and pec minor and major
not me just for reference

 

[Jerry5000]

Daily

 

[ftaro]

What lower body stuff can you guys get away with? Just tried to ssb squat and it hurt my shoulder, even wide grip back squats were painful. Ended up just leg pressing and crying in the corner

 

[4Figgy]

What lower body stuff can you guys get away with? Just tried to ssb squat and it hurt my shoulder, even wide grip back squats were painful. Ended up just leg pressing and crying in the corner

Leg press, leg extensions, leg curls. Nothing with a bar. When you rotate and lift the arm you apply tension to those tendons and ligaments. Best to just let the arm sit at your side.

 

[GarlicChicken]

Leg press, leg extensions, leg curls. Nothing with a bar. When you rotate and lift the arm you apply tension to those tendons and ligaments. Best to just let the arm sit at your side.

Yeah this pretty much. You can do lunges on a Smith machine too and just use one arm to stabilize. Get a little more load on it that way outside of the leg press

 

[GarlicChicken]

Good advice man, thanks. Turns out it was a SLAP tear. Got my PT set up and I’ll make sure to focus on flexibility. Gonna let the shoulder rest as much as possible. Aside from GH, did you take anything else that accelerated recovery?

Nah, like said MK is good too but I think gh is better. There is TB-500, it helps heal by means of upregulation of actin and angiogenesis. Not sure how much it'll help a labral tear heal though, considering there's basically no blood flow to it.

PRP would be a good idea though. Get some growth flowing in your system to increase your growth factors, then get PRP if you can afford it. It will deliver the growth factors and nutrients directly to the injury and stimulate healing much faster and more thorough than without. It really does work, it's just expensive. Usually around $1000 for a treatment, but one is usually all that's needed as long as it's done right

 

[Perrin Aybara]

What lower body stuff can you guys get away with? Just tried to ssb squat and it hurt my shoulder, even wide grip back squats were painful. Ended up just leg pressing and crying in the corner

Belt squats

 

[Test_Subject]

You should be able to pull off some Bulgarian split squats with the help of the smith machine. They're pretty fantastic and don't require a heavy load, so you should be able to keep the bar in place with only one hand.

You'll look like a crazy person, but oh well.

 

[Brandaddy]

I tore my labrum earlier this year. So I can kind of feel your pain. Couldn't bench for quite awhile without my shoulder feeling like it's going to fall off. I skipped legs for a bit. Lol. If I was to go back and actually keep hitting them hard, I'd personally choose these,

1. Belt squats
2. SSB/cambered squat bar squats
3. Leg press
4. GHR
5. Leg extensions/curls

 

[ftaro]

I tore my labrum earlier this year. So I can kind of feel your pain. Couldn't bench for quite awhile without my shoulder feeling like it's going to fall off. I skipped legs for a bit. Lol. If I was to go back and actually keep hitting them hard, I'd personally choose these,

1. Belt squats
2. SSB/cambered squat bar squats
3. Leg press
4. GHR
5. Leg extensions/curls

I’m so bummed my gym doesn’t have a belt squat setup. Might have to do makeshift one and wear a weighted dip belt while standing one foot each on a two tall boxes. SSB put a lot of pressure on the joint, but I’ll try and pad it more.

You should be able to pull off some Bulgarian split squats with the help of the smith machine. They're pretty fantastic and don't require a heavy load, so you should be able to keep the bar in place with only one hand.

You'll look like a crazy person, but oh well.

I like this

In the meantime it’s legs 4x a week +cycling. Catch me in 3 months with the joociest earthshakers you’ve ever seen

 

[Brandaddy]

I’m so bummed my gym doesn’t have a belt squat setup. Might have to do makeshift one and wear a weighted dip belt while standing one foot each on a two tall boxes. SSB put a lot of pressure on the joint, but I’ll try and pad it more.

I workout at home and actually use my landmine setup on my power rack. Works pretty good. I've also seen people stand on boxes like you were saying if you don't have a landmine at your gym.

 

[Perrin Aybara]

Dip belt works off a landmine or you can anchor one end of a barbell and use it like a landmine or a plate loaded calf raise machine also works decent. Use boxes or stack plates or whatever to stand on. Any of these work well enough. One thing I don't like about these or an actual belt squat machine like the Titan Fitness one is it kind of puts you into an unnatural range of motion and bothers my knees a little.

The Spud Inc belt squat belt and loading pin work great if you don't mind spending the money. I got mine 50% off on Black Friday last year, so if you want one cheaper it's coming up soon.