|12-15-2006, 12:00 PM||#1|
Well, I've done it again. Healthy for a few weeks and now I've hurt something again. I started trying GTG for pullups last Sunday and tried to learn kipping. The second time I headed to the basement to do this, my right shoulder had a little pain. Ever since then, it's been achy, popping and snapping, etc. Feels exactly the same as years ago when I played racquetball too much and the doctor said I had bursitis, so I assume it's the same thing. To give it time to heal, I'm subbing running, squats, deadlifts, abs, etc., for any WoD that contains shoulder work.
1. About how long should I expect to have to do this? I'd guess that my injury is relatively minor.
2. Is there anything I can do to speed up the healing process? Not interested in pain relief because the pain isn't that bad.
3. Should I resort to isolation exercises for forearms, biceps, and triceps while I wait for the popping and snapping to go away? I know they're less than ideal, but it seems like something is better than nothing.
Thanks in advance.
|12-15-2006, 12:37 PM||#2|
Anything in "-itis" is inflammation whether induced by injury or autoimmune related. Diet is huge...so go the anti-inflammatory route with lots of fish oil, no sugar, no veg oil based foods, no grain fed fatty meats/eggs, limit gut irritants in milk/wheat, plenty of sleep (repair time for the body).
As for the exercise, go light ROM stuff until pain goes away...otherwise you are just creating more damage in an area that is trying to repair itself. Just be smart...take a couple days off and get your diet right, things should get better.
|12-18-2006, 01:16 AM||#4|
for your questions:
"1. About how long should I expect to have to do this? I'd guess that my injury is relatively minor."
Probably a month or so if you act sensibly. Take or give one or two weeks.
"2. Is there anything I can do to speed up the healing process? Not interested in pain relief because the pain isn't that bad."
Self-massage. See text and links below for more info.
"3. Should I resort to isolation exercises for forearms, biceps, and triceps while I wait for the popping and snapping to go away? I know they're less than ideal, but it seems like something is better than nothing."
Why not focus on something else that does not involve much shoulder activity - e.g., some leg work?
There is a lot of info on this board regarding similar injuries. The following threads are just a quick selection from the threads I posted to. There is much more out there. Go and read it.
For self-massage: Try poking around in your muscles if you find hard lumps that hurt when you press on them. If yes, massage deeply, for about one minute, using slow strokes in one direction, with a ball against the wall if needed (e.g., shoulder muscles).
It is hard to guess from your description, but to me the prime suspects in this type of injury are the rotator cuff muscles (supraspinatus, infraspinatus, teres minor, subscapularis) and the biceps. Maybe also the rhomboids in your case (crunching).
Try these links for more info and for directions on where to massage:
If massage doesn't help, go to the meds and have your shoulder checked for structural damage.
Ah yes, and you should warm up before trying to learn kipping pull-ups. You said GTG, therefore I assume you tried them cold. Bad idea.
Some similar threads from this board:
BTW, why don't we have an injury section in the FAQ? Shoulder and elbow pain certainly would deserve an entry.
Good luck, and fast recovery,
|12-18-2006, 06:25 AM||#5|
Thank you very much for your reply. I'll check out all of those links.
I think you're absolutely right about the kipping without adequate warmup. I just walked down to the basement, did 5 pullups a couple of times. After I did that the second time, the thought just occurred to me to try to learn kipping. Swung back and forward a couple of times to try and get the feel of it, pulled upward and that was all she wrote.
|12-18-2006, 08:08 PM||#6|
As someone who has lost almost 6 months of "regular" CrossFit training to a inflamed shoulder, I (literally) feel your pain.
Besides all the outstanding advice above, consider a bit of personal advice:
a) take all the time you need, and then some. My problem was no big deal if I had taken 2 weeks completely off at the beginning (and maybe 2 more of careful re-entry). I didn't (too proud, and I had a cert coming up), and kept "working through it". Well, I had a great cert, and, in that sense, it was worth it.
But, I've gone 6 months now without being able to put weight over my head, or do wall-ball, or even do a chinup. I deadlifted heavy for the first time today (in 6 months).
So . . . seriously, treat this like a real issue. Better to lose another week of training now than 3 or 4 months.
b) If it doesn't improve with rest (a month?), at least consider some prescription NSAIDs. Although lots of stuff mentioned above helped, I didn't get seriously better until I started these. Sample of one . . .
c) you *can* still stay in decent (not perfect, but decent) shape while working around this. I have become a master of front squats (can't do back squats, shoulder won't rotate that far), every possible kind of one arm lift, snatch, clean, or what have you, a hundred forms of situps, running, box jumps. Now that it's finally coming around (can't press overhead or do dips, cleans, or chins yet), I can DL, row, hang from a bar and start knees-to-elbows.
Find what you can do without pain, and do that hard. But treat the pain seriously, and *don't* try to work through it.
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