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Old 08-23-2013, 07:50 AM   #1
Jayme Gruber
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Shoulder Pain Since November

So, last November I did a muscle up and something didn't feel right. I didn't think much of it because it wasn't too painful at all but then the next morning it was killing me. Like an idiot, I didn't take it easy until like a month later and it's been lingering ever since. The best it's felt is when I took some time off of CrossFit and just focused on GSLP and OLY lifts. I've been to chiropractors, an A.R.T. specialist, sports medicine doctors, had x-rays done, massages, do tons of mobility/physical therapy, it still lingers.

I recently went to an orthopedic upper extremity specialist and he basically told me I might have some slight damage to the labrum, but through all the tests he did w my mobility he said it's not severe enough for surgery, and didn't even recommend an MRI, though he said he'd order me one if I wanted it for peace of mind. Basically told me that since I'm so flexible, my joints have a lot of give and I probably jarred something and did a little damage to the labrum. I could get a scope down and it might help, but mostly just suggested to do rotational exercises with weights to strengthen the muscles around my rotator cuff.

I only really have pain when I butterfly or hang from rings/do muscle ups. While I'm aware these are only two small aspects I have to avoid, it's not something I want to just have to cut out of training forever. Especially since I like to compete.

I'm basically at my wits end, I don't know what to do to get back to where I was before the injury. Has anyone experienced a similar problem, or have any suggestions for treatment options I may have not already tried?
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Old 08-23-2013, 11:10 AM   #2
Zach Long
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Re: Shoulder Pain Since November

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Originally Posted by Jayme Gruber View Post
So, last November I did a muscle up and something didn't feel right. I didn't think much of it because it wasn't too painful at all but then the next morning it was killing me. Like an idiot, I didn't take it easy until like a month later and it's been lingering ever since. The best it's felt is when I took some time off of CrossFit and just focused on GSLP and OLY lifts. I've been to chiropractors, an A.R.T. specialist, sports medicine doctors, had x-rays done, massages, do tons of mobility/physical therapy, it still lingers.

I recently went to an orthopedic upper extremity specialist and he basically told me I might have some slight damage to the labrum, but through all the tests he did w my mobility he said it's not severe enough for surgery, and didn't even recommend an MRI, though he said he'd order me one if I wanted it for peace of mind. Basically told me that since I'm so flexible, my joints have a lot of give and I probably jarred something and did a little damage to the labrum. I could get a scope down and it might help, but mostly just suggested to do rotational exercises with weights to strengthen the muscles around my rotator cuff.

I only really have pain when I butterfly or hang from rings/do muscle ups. While I'm aware these are only two small aspects I have to avoid, it's not something I want to just have to cut out of training forever. Especially since I like to compete.

I'm basically at my wits end, I don't know what to do to get back to where I was before the injury. Has anyone experienced a similar problem, or have any suggestions for treatment options I may have not already tried?
My only guess would be hammer away the rotator cuff. You might be someone who is so strong in prime movers that finding the best RC exercises might be hard as other muscles take over. Only work on mobility issues that you actually have instead of doing every possibly mobility technique you can to not get hypermobile. Take some serious time off from rings/butterflys
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Old 08-23-2013, 11:29 AM   #3
Jayme Gruber
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Re: Shoulder Pain Since November

Any recommendation as to which RC exercises I should try? And how to actually tell which ones are working the best and aren't being taken over by other muscles?

And yeah, unfortunately I think it's time to just quit entirely w pullups and rings for a significant amount of time.
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Old 08-23-2013, 01:19 PM   #4
Jason Newland
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Re: Shoulder Pain Since November

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Originally Posted by Jayme Gruber View Post
Any recommendation as to which RC exercises I should try? And how to actually tell which ones are working the best and aren't being taken over by other muscles?

And yeah, unfortunately I think it's time to just quit entirely w pullups and rings for a significant amount of time.
A good RC workout that I learned back in high school was to take something extremely light, like a 2.5 lb plate, get into the same position that you would for 1-arm dumbbell rows (with the opposite arm and knee planted on a bench looking downward) and just move the arm in little circles approx. 6" wide or figure-8's.

Kind of hard to explain, but hopefully you get it. Like you said, any more weight and the bigger muscles take over.
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Old 08-23-2013, 04:43 PM   #5
Brian Strump
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Re: Shoulder Pain Since November

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Originally Posted by Jayme Gruber View Post
Any recommendation as to which RC exercises I should try? And how to actually tell which ones are working the best and aren't being taken over by other muscles?

And yeah, unfortunately I think it's time to just quit entirely w pullups and rings for a significant amount of time.

Given what you have tried, and been unsuccessful; just maybe it's NOT A MOBILITY ISSUE of the shoulder?

Perhaps you've got some issues with T-spine mobility? Maybe you actually did tear something? Poor scapular stability issues? Inhibited muscles somewhere along the kinetic chain, forcing something in the shoulder to compensate.....Maybe even the opposite side dysfunctional glutes?

If the ART doc did his stuff right, it's likely not an issue of mobility. Look elsewhere. Cramming the $hit out of your RC will not work....It already didn't the first time.
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Old 08-24-2013, 01:15 PM   #6
Dan Pope
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Re: Shoulder Pain Since November

Im not sure a general rotator cuff program will help given you've already tried it. If you can take a video of your ring dip with a view of your shoulder blades from behind and the side we might be able to tell you more. You might need some more specific stability or mobility exercises. How is your internal rotation and extension shoulder flexibility? Same goes for the pullup. Can you complete a few pullups without pain or does the first rep hurt?

Last edited by Dan Pope; 08-24-2013 at 01:18 PM..
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Old 08-24-2013, 06:37 PM   #7
Jayme Gruber
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Re: Shoulder Pain Since November

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Originally Posted by Brian Strump View Post
Given what you have tried, and been unsuccessful; just maybe it's NOT A MOBILITY ISSUE of the shoulder?

Perhaps you've got some issues with T-spine mobility? Maybe you actually did tear something? Poor scapular stability issues? Inhibited muscles somewhere along the kinetic chain, forcing something in the shoulder to compensate.....Maybe even the opposite side dysfunctional glutes?

If the ART doc did his stuff right, it's likely not an issue of mobility. Look elsewhere. Cramming the $hit out of your RC will not work....It already didn't the first time.
I don't recall saying it was a mobility issue? I injured it, obviously. I just don't know what I can do (if anything) to rehab it and get it back to where it was.


Quote:
Originally Posted by Dan Pope View Post
Im not sure a general rotator cuff program will help given you've already tried it. If you can take a video of your ring dip with a view of your shoulder blades from behind and the side we might be able to tell you more. You might need some more specific stability or mobility exercises. How is your internal rotation and extension shoulder flexibility? Same goes for the pullup. Can you complete a few pullups without pain or does the first rep hurt?
Rotation and flexibility is pretty good. I can do dead hangs, kipping is a little sore but not bad at all, first butterfly I get the pain when I get to the bar. It's the motion of butterflying or on a MU when my elbows get to my sides that hurts, if that makes sense. I'm good until I get to that point of the movement.
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Old 08-25-2013, 09:22 AM   #8
Brian Strump
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Re: Shoulder Pain Since November

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Originally Posted by Jayme Gruber View Post
I don't recall saying it was a mobility issue? I injured it, obviously. I just don't know what I can do (if anything) to rehab it and get it back to where it was.



Rotation and flexibility is pretty good. I can do dead hangs, kipping is a little sore but not bad at all, first butterfly I get the pain when I get to the bar. It's the motion of butterflying or on a MU when my elbows get to my sides that hurts, if that makes sense. I'm good until I get to that point of the movement.

Given what you've tried, you need to find someone to look further into the cause of the injury. If the help professionals offer on here is not beneficial, actually getting evaluated again properly would be best.

My guess would be to put you in the movement that causes pain, and test from there. Find out why that movement hurts. My guess, with the history of what you tried is that what hurts, is likely functioning properly, and compensating for other muscles that are not, but should be in the pain generating pattern of movement you are trying.....Does that make any sense?
Therefore, I would also need to find what muscles are not firing properly, that are responsible for the painful one to need to compensate.
Then fix it.
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Old 08-26-2013, 07:07 AM   #9
Jayme Gruber
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Re: Shoulder Pain Since November

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Originally Posted by Brian Strump View Post
Given what you've tried, you need to find someone to look further into the cause of the injury. If the help professionals offer on here is not beneficial, actually getting evaluated again properly would be best.

My guess would be to put you in the movement that causes pain, and test from there. Find out why that movement hurts. My guess, with the history of what you tried is that what hurts, is likely functioning properly, and compensating for other muscles that are not, but should be in the pain generating pattern of movement you are trying.....Does that make any sense?
Therefore, I would also need to find what muscles are not firing properly, that are responsible for the painful one to need to compensate.
Then fix it.
Is there a specific type of doctor or specialist you would recommend I look for? I feel like everywhere I go they just move my arm around a bit, tell me to take it easy and give me PT. I don't really know where else to go or what to work on to try to get the strength up and the pain gone.
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Old 08-26-2013, 10:49 AM   #10
Brian Strump
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Re: Shoulder Pain Since November

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Originally Posted by Jayme Gruber View Post
Is there a specific type of doctor or specialist you would recommend I look for? I feel like everywhere I go they just move my arm around a bit, tell me to take it easy and give me PT. I don't really know where else to go or what to work on to try to get the strength up and the pain gone.
This is the first place I'd look, and the database I've used to refer many others with good results. Message me if you need help.

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http://neurokinetictherapy.com/certified-practitioners
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