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Administator
2,961 post(s)
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I'll fill in the gaps with diagnostic info, prevention, etc, but I wanted to get the pictures up and get this thread going.
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Administator
2,961 post(s)
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Quick notes: The rotator cuff is a group of 4 muscles originating on the scapula and wrapping around the head of the humerus. They are there for assisting virtually all shoulder motion, stabilization, and even deceleration of the arm in actions like throwing. The Supraspinatus originates on the top of the scap and runs under the AC joint to the very front of the shoulder. It's the most common of the 4 tendons to injur especially in barbell benching, some shoulder work (pressing), and sometimes heavy overhead work like chins. It can be easily torn even, especially as we get older as it thins. When it's strained or you have a chronic tendonitis, you need to stretch it, ice it, and avoid any movements that hurt it. First stretch is a long head of the bicep stretch since it lies side by side with the supraspinatus tendon on the humerus and is often affected as well. Place the thumb side of your hand against a flat surface and totally relax your chest and shoulder as you stretch - you'll feel it in the bicep. The next is an internal rotation stretch for the supraspinatus. Arm horizontal (up) and lean into it. Dip stretch - don't be aggressive, but this stretches the anterior joint capsule and the supraspinatus. Manual stretching - don't try this at home. Advanced technique to be done only by a trained therapist or athletic trainer, but it's effective. Ice massage. Not an ice bag or pack; gotta do an ice massage. Firm, circular motions, arm internally rotated to expose the tendon, 15-20 minutes daily. |
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1,299 post(s)
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Great info Doc....thanks.
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31 post(s)
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Thanks, Joe As you already know, this is just what I needed. I can feel some of these movements already and I'm only reading about them, at the moment! This item for performing the ice massage. Is this something you can specifically purchase, or can you knock up some sort of makeshift item ? Ice in a cloth, that sort of thing ? |
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Administator
2,961 post(s)
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It's called a cryocup, but you can just freeze cups of water and do the same.
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Administator
4,000 post(s)
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Great thread. This is an injury I have battled for roughly 5 years now. Not cool! You know what else is not cool? The fact that I am that PALE!  |
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23 post(s)
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Most of the time when I train my biceps my right arm seems to pump up much faster than my left. Coincidentally my right shoulder happens to be my bad shoulder. Could this be due to the long head of my bicep being affected along with my supraspinatus? If so are there any specific approaches to bicep and back training that will help with this? |
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Administator
2,961 post(s)
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Not likely anything to do with the injury itself. Could be due to other structural factors like just a better neurological recruitment pattern on your right, concentrating more on form due to the injury, or something as simple as a tighter scalenes in your neck or your pec minor on the left causing a little thoracic outlet syndrome-like lack of blood flow in the left arm.
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23 post(s)
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tighter scalenes in my neck ... its funny that you mention this because a lot of the pain I currently have in my shoulder area seems to be muscular. Everything from my the shoulder complex itself to my upper back, traps and up into my neck seem to be constantly uptight. It gets to the point that I feel pain all the way up to my ear on that side. I do my best to stretch things out and relax as much as possible but its weird. Maybe im just turning into a hypochondriac trying to rehab myself.
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