Shoulder injury advice

[Canadianwing]

Hey everyone!

I've definitely injured my shoulder to some degree and am looking for some advice. Last week on Monday I played baseball and think I injured my shoulder. I didn't experience any pain but when I went to workout on Wednesday I noticed my right shoulder (throwing arm) was weak but had no pain.

I started with bench and normally work up to 250x10 however I only did 200x10 as my right shoulder couldn't keep up. I'm not experiencing any pain and have full range of motion but there is a definite and sudden loss of strength. I've also noticed certain motions cause a popping and grating noise which terrifies me.

I had baseball last week Monday, tried lifting the Wednesday and Friday but had weakness so I cut things short and have been avoiding the weights since then to give it a break.

Should I be more concerned? Go see a doctor? Give it some more time? I keep thinking it can't be anything serious as there's no pain and I have full range of motion but have read that for instance rotator cuff tears can occur without pain.

Any training advice? I've only been doing squats and cardio as pretty much everything else involves my shoulder to some degree and don't want to risk hindering the healing process.

 

[tenpoundsleft]

I suggest these exercises:
Inverted kettlebell presses - for strength and shoulder recovery

One arm OH DB presses are also good - really helps the shoulders. Personally, I think I'm just not built for straight BB work - my wrists don't like BP with a BB and definitely not any curling with a BB. After doing a lot of one arm OH presses I went back to flat bench over the past 10 days, using DBs, and it feels great. Nothing heavier than 100lb DBs at my gym, but those feel nice, no shoulder pain at all, whereas earlier my right shoulder would have protested during the first 1-2 sets.