[bbigham]

Early last year, I injured my rotator cuff (although I have no idea how ... I didn't have a traumatic injury or anything; it just started hurting). Although it's healing nicely, I'm left with a little bit of 'frozen shoulder' so I can't raise my right arm up very far.

I'm doing some physical therapy exercises and I know it will get better, but I'm also very anxious to start some beginner weight training.

Does anyone have experience with this type of injury? Do you think I could start a very modest weight training regimen if I am careful not to over-extend the bad arm? Or could gentle weight exercises help hasten the healing?

Any info you can give me would be appreciated.

Barbara, in Oregon

[BeachBreeze2010]

I think it's great that you are still doing your pt exercises!!! Have you had f/u appts with your doctor post pt? He should let you know what you can and shouldn't do. The pt could also give you some exercises to do that will help with weight training but not aggravate your shoulder. If you aren't still seeing them, I would schedule a f/u appt with the doc and ask for a 1 visit script for a pt session to help with finding exercises for your shoulder that you can do for more intense weight training.

Just from 10,000 feet, I would say to avoid military presses (shoulder raises that go straight over your head) and dumbbell pullovers (lying on your back, holding dumbbell over abdomen, extending along a vertical line from your abdomen to extension behind your head) as those are exercises that tend to aggravate sore shoulders of all types.

Bottom line, though, your doctor and pt is the best resource to find exercises for your shoulder and your unique situation.

[bbigham]

Originally Posted by Meg

Before we talk about exercise, let me ask you a few questions. Was your shoulder issue diagnosed by a doctor? Did you have an MRI? Have you been under a physical therapist's care or are you doing exercises on your own?

Hi! Sorry it's taken me so long to get back to this thread! No, I did not go to an M.D. (I am not a big proponent of medical care and haven't been to an MD for treatment in 20+ years). I wouldn't have agreed to either prescription drugs or surgery, so it really wouldn't have made sense for me to go to an MD. I *do* think a good PT might be helpful, but the worst is definitely over so I thought I'd just continue my self-care.

I have been doing gentle stretching exercises recommended to rotator cuff/frozen shoulder and it's coming along nicely. That's why I figured it might be time for me to start in on my weight training, as long as I kept things light and gentle. But I don't want to jeopardize all the progress I've made so far by over-doing it.

I'm 60-years old, so "light and gentle" would be my choice even with two good arms!

[BeachBreeze2010]

A natural doctor or chiropractor might be able to help as well with reccommendations for exercises. Many chiropractors are also physical therapists.

[marigrace]

I think you really need to baby that shoulder untill you are completely pain free and all the range of motion returns. I injured mine a few years back, and it took a very long time to repair itself...but it did !

[Catarinacat]

I actually had a rotator cuff tendinitis that evolved to bursitis and now I've been doing physical therapy.
I initially waited two months before going to the doctor because I thought the pain would eventually go away and continued doing my regular routine (which included the elliptical machine). Big mistake!

Both my doctors and physical therapists strongly advised me to stop every shoulder/arm exercises until I'm completely healed.
I'm much better now but this is the kind of injury that probably will return sooner or later if you're not extremely careful (movements like reaching something in a high shelf or in the back seat while you're driving are not recommended at all). My doctor's exact words when I asked him about when I could stop being very careful were: "Never, you should always pay attention to this kind of movements. People that have rotator cuff injuries at 25 usually end up having a surgery when they are 40."