T Nation

Tendonitis

Well the Big D’s got tendonitis of both rotator cuffs, can’t even incline press anymore. Does anyone know if ART can be helpful with this? or anyone who’s had this, what did you have to do to rehab your cuff’s…right now I’m going for physicl therepy. thanks
-Dover

I experienced similar problems earlier this year. I saw my ART specialist and he performed the soft-tissue seperation massages to provide immediate relief of the acute pain. He indicated that I would need more treatments but also that I could do things to improve my condition on my own. One thing he said to do was stretch the cuff area as much as possible. Second (and more effectively) he said I needed to strengthen my lats in the horizontal plane. I started doing bent barbell rows, dumbell rows, t-bar rows, seated rows with cables and machines and bent over dumbell raises in place of my usual vertical rows. I would work in 4 sets of 10 at least two and sometimes even three times a week. I made a big difference. Hope this helps.

As for ART - I know some people seem to like these guys, but from what I can tell it requires no knowledge of phisiology to become ART certified. Kinda scary.
I have an injured rotator cuff in my left shoulder. My experience of rehabing it is as such:
If it aches during the day when you arent working it it’s probably a little worse than if it doesnt. I tried healing my current injury by doing light weight in the gym (making sure that no exercises i did caused any pain at all); well I had been doing that since the begining of this past June. No progress was made towards healing it as of the begining of october.
Here’s what is really working for me - REST.
I know all us lifters hate to say this but I will save you more time in the end.


Mine is a minor strain. I have found success in doing no upper body for the past 3.5 weeks. I ice and heat my shoulder (in that order) at least once a day. Once you no longer feel any soreness in your shoulder begin stretching it and moving it - gently. It’s a small muscle; you don’t have to manhandle it.
Once it’s not so sensitive we can do what all us lifters know so well: strengthen it. :o)
I am sure you don’t think a full break is required, but it will heal a hell of a lot quicker like this and you’ll be back to liftin again.
To be careful when lifting I believe that, while a full range of motion is good, for some exercises one’s range of motion should be restricted to protect this muscle especially while using heavy weights.
I hope I haven’t spoken naively. Regardless, these have been my experiences with 2 rotator cuff injuries. (I have been a lot more stupid in the past) :o)
peace

I have gotten good benefits for a similar problem by using the “shoulder horn” to perform dumbbell external rotation exercises.

I want to emphasise or re-emphasise:
Fred is right about this exercise as it is a good one to train the rotator cuff, but please be aware (especially if you are not experienced with rotator cuff injuries) that if it feels sore rest will be required. Over the past 3 years I have dealt with my initial injury and it’s unfortunate relapse. It’s not an injury you can work through.
Also, training for this muscle should not be done as a heavy or even moderate weight workout.
Here’s a pertinent question:
When does it hurt? Primarily while working out? Occasionally at any time?
If you hold your arm out perpendicular to your torso and rotate it towards your back and across your chest do you feel pain at the extreme of either of these positions?

Not to seem over excited about this but it’s pretty important to be sure that it’s a rotator cuff injury.
I know that most cuff injuries are often accompanied by lots of popping in ones shoulder especially when one rotates the shoulder.
I’m not as great a source of info as there are out there. Do a search of the web - there are plenty of resources that describe the potential issues in much more depth.