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Forum » what's the deal on rotator cuffs, keeping them healthy/injury free
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Thread: what's the deal on rotator cuffs, keeping them healthy/injury free

post 1637232813 04-27-2021, 04:55 PM
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what's the deal on rotator cuffs, keeping them healthy/injury free

experiencing soreness the last few weeks. goes away after a day or 2, like if im sore on sat im fine by mon.

Doing rotator cuff warmup exercises before bench days

bench form is fine, retracted scapula, solid arch etc

realized recently i need to retract scapula even more on pullups, which I do twice a week, but I'm not convinced this is what is causing the soreness

what do you brahs do
post 1637232883 04-27-2021, 04:56 PM
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Don't do dips
post 1637233063 04-27-2021, 05:00 PM
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Originally Posted By wasp9166⏩
Don't do dips
dropped them out like 2 years ago lol, chit was grinding my shoulders to dust. wish I never did them and worked up to heavier weighted dips. feel like I lost some years off my shoulders from that.
post 1637233713 04-27-2021, 05:10 PM
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Go and see a professional, *******.

Back of the shoulder area is reasonably complex.
post 1637234083 04-27-2021, 05:17 PM
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Originally Posted By Pumpinmirin⏩
Go and see a professional, *******.

Back of the shoulder area is reasonably complex.
as soon as you tell them you are a regular lifter they simply tell you to stop lifting as much

rotator cuff is in the front anyways kiwi brah
post 1637236283 04-27-2021, 05:47 PM
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Face pulls and lots of shoulder warm up. Strengthen it and keep it up shoulder mobility.

If you're getting consistent pain there worse than light DOMS go see a doc/physio srs.

Once the rotator cuff is injured say goodbye to upper body for 6+ months. Happened to me last year and wood not recommend/10. Dull time as hell.
post 1637236593 04-27-2021, 05:51 PM
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Scapular mobility and retraction/depression. Blackburn’s exercises are great. Limit overhead work unless you have good mobility. Don’t work a trade job.
post 1637236653 04-27-2021, 05:52 PM
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Originally Posted By wasp9166⏩
Don't do dips
I did dips 2 weeks ago and my shoulder is just now starting to feel better. Wtf
post 1637237283 04-27-2021, 06:00 PM
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Originally Posted By IronFeta⏩
Face pulls and lots of shoulder warm up. Strengthen it and keep it up shoulder mobility.

If you're getting consistent pain there worse than light DOMS go see a doc/physio srs.

Once the rotator cuff is injured say goodbye to upper body for 6+ months. Happened to me last year and wood not recommend/10. Dull time as hell.
Cortisone shot might fix it though.
post 1637238263 04-27-2021, 06:14 PM
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i'm 2 and a half months post rotator cuff surgery. flat bench and years of ignoring the pain eventually caused a 50% tear. a year prior to surgery, i stopped doing flat bench press and switched to incline; there was no pain when i was doing incline and i felt less stress on my shoulder/rotator cuff. dumb bell press felt better than flat bench and the only pain was from the initial push

my advice is to see an ortho about your shoulder. if there is nothing wrong with it, then find alternate exercises to replace the exercises that cause pain.
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post 1637238353 04-27-2021, 06:16 PM
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Originally Posted By Harry815⏩
Cortisone shot might fix it though.
Cortisone shot does not fix a tear, since a tear is a mechanical issue and depending upon the severity can lead to irreparable loss in function. Cortisone can decrease inflammation and pain temporarily.
post 1637238433 04-27-2021, 06:16 PM
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Originally Posted By TonyTriangles⏩
i'm 2 and a half months post rotator cuff surgery. flat bench and years of ignoring the pain eventually caused a 50% tear. a year prior to surgery, i stopped doing flat bench press and switched to incline; there was no pain when i was doing incline and i felt less stress on my shoulder/rotator cuff. dumb bell press felt better than flat bench and the only pain was from the initial push

my advice is to see an ortho about your shoulder. if there is nothing wrong with it, then find alternate exercises to replace the exercises that cause pain.
How is your shoulder doing now bro? IR and Abd ROM good? Strength ok?
post 1637238603 04-27-2021, 06:19 PM
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Originally Posted By Harry815⏩
Cortisone shot might fix it though.
It might help the pain but the rotator cuff muscles are still as prone to injury without strengthening and adjusting workload. And it'd be a good idea for OP to check if he has a small injury right now, rather than wait for it to get worse.

Srsly, rotator cuff is one of the most important things. I had a light injury that entail no lifting which is chitty as it is, but it can easily get worse to decreased shoulder movement permanently.

Get ahead of the core of the issue now OP.
Originally Posted By TonyTriangles⏩
i'm 2 and a half months post rotator cuff surgery. flat bench and years of ignoring the pain eventually caused a 50% tear. a year prior to surgery, i stopped doing flat bench press and switched to incline; there was no pain when i was doing incline and i felt less stress on my shoulder/rotator cuff. dumb bell press felt better than flat bench and the only pain was from the initial push

my advice is to see an ortho about your shoulder. if there is nothing wrong with it, then find alternate exercises to replace the exercises that cause pain.
Surgery fuark. Thankfully I didn't have it that bad. How are you doing now, can you lift with it to similar intensities as prior?

Mine was caused by doing a couple behind-the-head pull ups like a fkn moron.
post 1637238903 04-27-2021, 06:24 PM
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Originally Posted By IronFeta⏩
Mine was caused by doing a couple behind-the-head pull ups like a fkn moron.
That’s all it took for you? Ouch man
post 1637239233 04-27-2021, 06:29 PM
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Originally Posted By Ausaric⏩
How is your shoulder doing now bro? IR and Abd ROM good? Strength ok?
strength and ROM improving each day. my PT says i'm a head of schedule in regards to the ROM exercises i have to do, but i cant move too fast because it takes time for the rotator cuff to heal. no pain unless i aggravate it or when i wake up in the morning and everything is tight.

my biggest issue tbh is my biceps tendon. when my ortho scoped my shoulder, he also took a look at the biceps tendon and noticed a tear as well. he reattached it and so far so good; no popeye arm. but by the end of the day, my bicep and the tendon is aching
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post 1637239963 04-27-2021, 06:39 PM
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Originally Posted By Ausaric⏩
That’s all it took for you? Ouch man
Probably didn't help I was frequently doing lots of reg pull ups at the time (gym's closed).

The angle was a bit different since I had a neutral grip during these which placed even more pressure on the rc.

Not a good combination of factors
post 1637240093 04-27-2021, 06:41 PM
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I don't know but for me I did heavy dumbbell shoulder presses for 10 years with no issues. Switched to overhead presses with barbell and 2 months later I tore that **** up. First real injury. So stupid. Don't know why I messed with something that was working.
post 1637240153 04-27-2021, 06:42 PM
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Originally Posted By DBoyDaRealest⏩
as soon as you tell them you are a regular lifter they simply tell you to stop lifting as much

rotator cuff is in the front anyways kiwi brah
Aw fuk bye
post 1637240233 04-27-2021, 06:42 PM
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You have an over developed front delt which over time cause the rotator cuff to move out of line. Work rear delts so both muscles are balanced.
post 1637243893 04-27-2021, 07:35 PM
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Originally Posted By Cite⏩
You have an over developed front delt which over time cause the rotator cuff to move out of line. Work rear delts so both muscles are balanced.
this + yoga
post 1637244763 04-27-2021, 07:46 PM
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Lots and lots of dead hangs with your shoulder pinned back
post 1637244883 04-27-2021, 07:49 PM
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Atleast equal volume in upper back training to pressing.

Btw, pull-ups aren’t an upper back exercise. They’re mostly lat and teres (and biceps). Upper back is rows, facepulls, rear delt flys etc
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post 1637245063 04-27-2021, 07:51 PM
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Originally Posted By Cite⏩
You have an over developed front delt which over time cause the rotator cuff to move out of line. Work rear delts so both muscles are balanced.
I’d really doubt that’s the case. I’m hitting 2 exercises that focus or isolate rear delt vs only one front delt iso for each push day
post 1637245513 04-27-2021, 07:57 PM
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If you're had a ct scan or ultrasound and there's no damage/tears toyour rotator cuff, then it's probably imbalance.

If you have tight muscles, they might not be letting your shoulders move along their natural movement paths.

If your insurance covers it, I would seek out some good physical therapy for muscular imbalance.

Dealt with that chit for a year before finally going to the doctor.

Now I just do a lot of stretching and dead hangs.

Dead hangs are legit what fixed my shoulder problems. 5 sets, 30 seconds, just hang, only thing tight should be your grip. Let everything else just kind of relax and fall.
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post 1637247773 04-27-2021, 08:35 PM
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Too much focus on shoulder retraction work, you ever do protracted shoulder work?
You have to balance both for healthy shoulders.
post 1637248373 04-27-2021, 08:45 PM
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Do physio exercises everyday for your rotators. When healed, do them before every workout. As someone who has dealt with this a lot, I would know.

For ALL pressing exercise, switch to a neutral grip. Makes a huge difference. You get less power, but not doing the internal rotation on your shoulders makes a massive difference. Decline benches are an exception, these are ok overhand. Do not do bench dips, but dips with a parallel grip are ok.
post 1637248593 04-27-2021, 08:49 PM
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Active release therapy.
post 1637248623 04-27-2021, 08:50 PM
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Originally Posted By DBoyDaRealest⏩
as soon as you tell them you are a regular lifter they simply tell you to stop lifting as much

rotator cuff is in the front anyways kiwi brah
'go to a DPT that's not a moron then.
post 1637248973 04-27-2021, 08:56 PM
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Originally Posted By Ausaric⏩
Scapular mobility and retraction/depression. Blackburn’s exercises are great. Limit overhead work unless you have good mobility. Don’t work a trade job.
Currently having issues with shoulder. But of all the advice itt this is where I would start OP. This seems to be yielding the best results for myself. Scapular retraction and protraction push-ups

As far as the overhead work goes. Definitely lay off of it for as long as possible. I made the mistake of trying to ease back into it as soon as possible.
post 1637249903 04-27-2021, 09:14 PM
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Originally Posted By SmashinYoungVag⏩
Currently having issues with shoulder. But of all the advice itt this is where I would start OP. This seems to be yielding the best results for myself. Scapular retraction and protraction push-ups

As far as the overhead work goes. Definitely lay off of it for as long as possible. I made the mistake of trying to ease back into it as soon as possible.
This for shoutout bro I know a couple things. Get yourself good at scapular retraction and depression when you’re working with heavy weights to prevent shoulder issues.

Scapulohumeral rhythm is a thing that you have to be aware of. The shoulder girdle/complex is a complicated thing and it’s not just the glenohumeral joint.

I want to reiterate that Blackburn’s exercises are awesome. Plenty of guys that bench 400+ can’t complete a prone scaption movement with zero weight for 10 reps and good form.
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