About a good month and a half ago, I strained/partially tore my right front delt doing heavy bench work at 3-5RM. The pain began on the 3rd to 4th rep on 95kg. I racked the weight on 5th rep and didnt think much of it. Then proceeded to do another set a few minutes later but had rack at 2nd rep due to pain now being quite intense.
The pain is isolated only to the upper front delt tendon and feels roughly like a “pinching” type of pain where tendon meets the acronomion-clavicula bone. I can trigger this pain by positioning my arm in a rear bench dip position or retracting the shoulderblade in a horizontal pulling movement. Similarily if I lift my arm vertically up in air (any of which stretches the front delt to its limit). Also front lateral raises annoys the tendon.
Flexing the front delt induces no pain, however flexing the front delt simultanously with the right trap, (most muscular pose) brings in the aforementioned “pinching”.
Ive been to a sports physio therapist with this. I’ve been told to lay off direct pressing work for a while and do rotator cuff work and light blast strap pushups and various types of isometric strength work with focus on form in the meantime.
Now my question is, what can I expect from an injury like this? I realize internet diagnostics can be a shot in the wild at best. The first doctor at E.R. said 2-3 weeks(obviously clueless), the physiotherapist was unsure but guessed 2-4 months. The strain seem minor yet recovers very slowly. Getting CT/MRI scans around here takes forever, worth contacting family physician? (again, long ass queues for consultation)
Also, will heavy squats/DL’s be detrimental to recovery? (passive trauma towards tendon/bone close to tendon.)