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Post by erick on Mar 18, 2015 19:41:09 GMT -7
Just finished my strength phase and I developed shoulder pain during it. The pain is on the top of the right should moving down a little onto the arm. The pain comes mostly if I raise a straight arm out sideways or if I am in a wide pull-up position. The soreness started 2 weeks ago and has gotten a little worse (but still not very bad). I have been trying to treat it by doing the supplemental shoulder exercises in RCTM and also the theraband work described by Jared Vagy for shoulder pain.
Here is my question, does this sound like a rotator cuff, labrum or some other shoulder thing? Also since the pain only very slight and only comes while climbing and then gone the next day, is it still ok to campus during the power phase which starts Saturday? Or should I stop all climbing for a while?
Thanks for the input,
Eric
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Post by iepsje on Mar 19, 2015 1:09:18 GMT -7
Sounds like the Deltoid Muscle, but it is hard to say just over the internet. If you really have pain check a doctor or physiotherapist. They can tell you what structure is damaged, and based on that you can make a training plan. If it is muscle, the recovery will be faster compared to ligament.
If the pain is not too bad, I would say keep rest for a couple of days, maybe apply some ice for recovery and reduce inflammation. Doing extra exercises specific for the area you are feeling pain would not be my first choice (so i would suggest skip any exercise that increases the pain). Chances are the you slightly strained or damaged the muscle/tendon, extra exercises won't give it the rest it needs. Training other muscles such as all round core stability is always a good idea. Once the pain is completely gone, I usually try to strengthen the structure carefully. Pain very often is an indication that that particular structure is not strong enough compared to other muscles/structures.
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Post by erick on Mar 19, 2015 9:11:17 GMT -7
I woke up this morning and I am feeling a little pain which I have not had the day after a workout so it seems to be getting worse. So I think my plan is to skip all training next week since I am leaving for Smith next Friday and I want to be healthy for that. Once I get back I will plan on starting back up with training and including shoulder strengthening stuff I had been doing. Hopefully the healing time will be what I needed.
Eric
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Post by erick on Mar 21, 2015 19:32:56 GMT -7
Went to the doctor and he confirmed that I have a strained rotator cuff and shoulder impingement. Hopefully a week of rest some theraband work and not raising my should will be enough for me to be ready for smith rock in a week.
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