Rotator Cuff Issues

Post by **bcombs** » Tue Apr 29, 2008 3:57 pm

So, I'm having a little trouble with my right shoulder and I thought I might get some opinions. I'm going to see someone the week of the twelveth but I am antsy.

The issue is range of motion really. If I put my right arm straight down at my side I can lift my arm out away from my body all the way until it is over my head. It's my understanding that a person with a rotator cuff tear wouldn't be able to do this. I can do it with little (0.5 on a scale of 10) pain.

What I can't do is put my arm at my side, bend my elbow to 90 degrees, and go out away from my body (like a chicken wing). It gets stuck with pain once my arm is about a foot away from my body. The pain is about a 7 or so. If I go slowly I can bear the pain and get past the stuck position and continue on up.

Could this be an impingement? Any other ideas? I have some bands here and have been trying strengthening excercises for the past two months but I'm not getting an better. It doesn't get worse after climbing. It mostly gets worse if I end up with my arm above my head while sleeping. I guess I could invest in a straight jacket.

Sorry about my descriptions, I know they are poor.

Post by **krampus** » Tue Apr 29, 2008 5:04 pm

buy a thera band, tie it to a door at waist level, grab the band, put your elbowat your side, keep your thumb up and forearm at a 90 degree angle. pull 20 times medially, turn around pull 20 times laterally. This works miracles.

Post by **bcombs** » Tue Apr 29, 2008 5:26 pm

krampus wrote:buy a thera band, tie it to a door at waist level, grab the band, put your elbowat your side, keep your thumb up and forearm at a 90 degree angle. pull 20 times medially, turn around pull 20 times laterally. This works miracles.

I have the bands. The excercise I've been doing is slightly different. I'll try your suggestion between now and the doc visit.

Thanks Krampus

Post by **bcombs** » Tue Apr 29, 2008 5:26 pm

krampus wrote:buy a thera band, tie it to a door at waist level, grab the band, put your elbowat your side, keep your thumb up and forearm at a 90 degree angle. pull 20 times medially, turn around pull 20 times laterally. This works miracles.

I have the bands. The excercise I've been doing is slightly different. I'll try your suggestion between now and the doc visit.

Thanks Krampus

Post by **Spragwa** » Tue Apr 29, 2008 5:44 pm

I had a similar issue. My problem was imbalanced muscle development. My large muscles were strong but all of the stabilizing muscles were weak. I went between climbing and resting for several months before I finally went to physical therapy. My therapist was AWESOME. He said to give him three weeks and I could climb again without pain. He was right. I still do my shoulder exercises Tues. and Thurs. It's worked wonders. Oh and I don't climb dynamically anymore. If a route involves a serious throw, I don't work that route. I really baby those tendons now.

That's my experience. Good luck!

Post by **bazoqop** » Wed Apr 30, 2008 9:43 am

My shoulders are totally screwed, but I do these exercises and they do help. A lot..

http://youtube.com/watch?v=WGmS-J-W0Qw&feature=related

http://youtube.com/watch?v=0OSiw5wGIsc&feature=related

Post by **reason** » Wed Apr 30, 2008 5:00 pm

I had a muscle imbalance issue as well. My PT told me that without that balance the rotator cuff, which is basically the core of the shoulder, can slam into the bone above it which is really painful.

He had me do a lot of stretching exercises and band-exercises like Krampus was describing to strengthen the opposing muscles, and to create greater movement and flexibility for my shoulder blades.

PM me and I'll give you the details.