T Nation

Shoulder Tendinitis

Unfortunately, I have recently been diagnosed with shoulder tendinitis. I was given some pain killers and some sort of gel to rub on my shoulder, but I am more interested in strengthening the shoulder rather than nursing it.
Has anyone in this forum been affected by this condition?

Are you familiar with exercises that involve light weights and high reps to strengthen the shoulder and/or the rotator cuff?

Thanks for the help.

lean_freak

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well if you have tendonitis then that is likely from over use. Like tennis elbow and doing tons of high reps well that just may not be the best damn idea and is more likely a major cause.

One thing that helped me with tendonitis of the elbow was fish oils, and namely Flameout yes sounds like a blatant pimp well hey call it what you will after one bottle of it the inflamtion was near gone.

Doing eccentric work. resting the shoulder limit the use. Band work really seemed to help.

Hit up Eric Cressey and Mike Robertson in their respective locker rooms for advice.

Best of Luck,
Phill

its like he said due to over use, do try elastic bands (the green one) try also a modified cuban curl with 1 kg db,it works good on your rotator cuff, otherwise try some swimming.

[quote]Phill wrote:
well if you have tendonitis then that is likely from over use. Like tennis elbow and doing tons of high reps well that just may not be the best damn idea and is more likely a major cause.
[/quote]

While overuse may be a factor, the more likely culprit is poor shoulder alignment and function. However, I do agree that high-reps may not be your best solution.

Prior to strengthening exercises, you probably want to stretch the affected areas. These problems are often cause by pec and internal rotator muscles that are way too tight.

I highly recommend you get your Dr. to write a prescription to go see a Physical Therapist (PT). The PT will show you the right stretches and may actually manually help you stretch those areas. After the stretches, they will show you the exercises you need.

Unfortunately, some PTs are still stuck on the high-rep pathway for rehab. If they tell you “3 sets of 20” or some such business, just nod your head. When you do them on your own, you will probably look at doing 2 sets of 6-8 reps 2-3 times a week.

Despite this common flaw, PTs are invaluable to help you find exactly which muscles, tendons are causing your pain.

If your insurance sucks and PT costs too much, try the foam roller work by all means. There’s a great book called The 7-Minute Rotator Cuff Solution by Jerry Robinson. Unfortunately, it’s out of print and used copies are $53 on Amazon, but it;s worth it:

Good Luck,
Scott

3 weeks and im almost back to upper bodt workout…i have only been training my legs and abs, theyre pretty powerful now

Two ideas- Inverted rows. Maybe they will help, maybe not, but I feel a lot better now that I have been doing them.

Second Idea- I used to have to stretch every morning at work. This shoulder stretch felt great.Lock your fingers of your hands together, and cup the back of your hand around your head. Now try to stretch your elbows back as far as you can. My delts felt so much better from that.