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Old 01-04-2006, 03:46 AM   #1
Steven Nedorolik
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Woohoo!!
this is like the official CrossFit injury, right?
So after shoulder pain for a couple months, the PT says its inpingement and gave me my theraband and some NSAIDs.

now when I asked about working out he just said to listen to my body and take things slowly. (no doubt)

BUT anyone have reccomendations for workouts I can do?
Should I stay away from upper body work (Thrusters, HSPU, push press, even pushups hurt.)for the next 6 weeks or go really, REALLY light?
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Old 01-04-2006, 04:34 AM   #2
Christian Lemburg
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Steven,

I had this problem in December, too, after abusing my shoulders with two 30+ MU workouts in short succession, adding some heavy bench presses (silly stuff with co-workers), and a GTG pullup program in parallel.

I have cured myself by a combination of lighter work with self-massage (trigger points) in about two weeks.

Muscles I massaged:

- coracobrachialis (see http://triggerpoints.net/userfiles/Coracobrachialis.jpg) - massage with thumb of other arm up in armpit
- supraspinatus (see http://triggerpoints.net/userfiles/Supraspinatus.jpg) - massage with ball against the wall or (much better!) with wall hook (see http://www.crossfit.com/discus/messages/27/17712.html)
- biceps (see http://triggerpoints.net/userfiles/Biceps_Brachii.jpg) - massage with knuckles of other arm

I probably had more "pull muscle" involvement than you will have since I ruined myself mainly with the MUs in combination with the GTG pullups.

Therefore my guess would be that you should also massage the infraspinatus (see http://triggerpoints.net/userfiles/Infraspinatus.jpg - massage like supraspinatus) and subscapularis (see http://triggerpoints.net/userfiles/Subscapularis.jpg - massage like coracobrachialis, but with more pressure, maybe fingertips of full hand, and deeper and more backwards in the armpit). You should also investigate about tight pecs and a tight or strained deltoid. However, the rotator cuff muscles are probably the biggest culprits.

If you have really developed some "-itis" (tendinitis, bursitis, etc. - check for swelling, crackling/clicking, and pain that does not go away after warming up), you should put in some total rest and take some ibuprofen or similar anti-inflammatory drug - no workouts with movements using the shoulders at all for about one week should do it. Than start light and intensify slowly as long as pain does not start again. Warm up well before intensive movements. Stretch your shoulder with OHS and the like.

Lessons I took away from my little impingement encounter:

- be sensible about recovery after heavy MU sessions
- warm up using progressive intensity exercises before doing intensive movements like MUs, HSPUs
- no more GTG pullup programs for me

It is very improbable that you will cure this problem by resting alone. A combination of massage, rest period, light work ramp-up, and better warm-up has helped many of us, as evidenced on this forum.

Good luck, and fast recovery,

Christian
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Old 01-04-2006, 09:46 AM   #3
Roger Harrell
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Do whatever overhead work you can that does not cause the sharp pain you are likely experiencing. You want to keep working the ROM as much as you can without aggrevating the injury. Docs and PT's tend to over-emphasize the avoidance thing.

I've gone through a lot of shoulder stuff due to odd shoulder joints. Thus far I've been able to fully recover from everything, and in all cases been able to do it without discontinuing gymnastics. I've had to be critically aware of what I can and can not do for certain periods.
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Old 01-04-2006, 04:52 PM   #4
Neal Thompson
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Steven,

I have had both of my shoulders operated on due to severe impingement. Couldn't even raise my arms to shoulder height. The bursa sac had exploded and the bicep tendon was so frayed the doc said he couldn't believe that I was able to play through it, college football.

Anyways, to this day I still have to be very careful of bench press but I am ok with overhead movements. Don't quite understand why.

I guess my point is you have to be aware of what you can and cannot do. I am agressive but not stupid. Most of the time at least.

I do dislocation exercises with pvc and self massage daily.

Hope that helps.
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Old 01-05-2006, 01:27 AM   #5
Steven Nedorolik
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Thanks for the tips so far.

I ended up with this injury by foolishly taking on too much weight in Thrusters and lots of HSPU. Had a friend new to CF and working out with him. He's a great motivator (worked out alone before) but he's stronger than me and I should have known to reduce the weight.
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