Rotator Cuff Tendonitis

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DrDonkeyLove
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Rotator Cuff Tendonitis

Post by DrDonkeyLove » Fri Feb 17, 2017 10:24 pm

I have it.

Ortho put me on 500 mg. of Naproxen twice/day for 10 days. That alone has helped a ton. Am supposed to get some PT to learn a few exercises to help but can't get there for about 10 days.

Looked for the 7 Minute Rotator Cuff Solution in nuggets but the link is broken.

Just do the usual rotator cuff exercises found online or does tendonitis call for something else?

Thanks in advance.

Found this.
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Re: Rotator Cuff Tendonitis

Post by Alfred_E._Neuman » Fri Feb 17, 2017 11:38 pm

For realz, swinging a light club/mace has helped my shoulders as much as anything else I've ever done. Fucked my right shoulder up playing tennis to the point that I was one cortisone shot away from surgery. Right shoulder now is as good as it's ever been, and I work with my hands over my head in weird positions 10+ hours a day.
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Re: Rotator Cuff Tendonitis

Post by Bobby » Sat Feb 18, 2017 4:34 am

Alfred_E._Neuman wrote:For realz, swinging a light club/mace has helped my shoulders as much as anything else I've ever done. Fucked my right shoulder up playing tennis to the point that I was one cortisone shot away from surgery. Right shoulder now is as good as it's ever been, and I work with my hands over my head in weird positions 10+ hours a day.
Do you do the mace/club swinging every day? Wondering as I work a lot with the arms in strange postions and shoulders hurt from time to time.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
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Re: Rotator Cuff Tendonitis

Post by Kirk » Sat Feb 18, 2017 1:57 pm

Steroid injection is awesome and gives you a chance to start doing things right without dealing with pain. Of course, most of us continue doing the thing that caused the problem in the first place after getting an injection...

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Re: Rotator Cuff Tendonitis

Post by Alfred_E._Neuman » Sat Feb 18, 2017 3:18 pm

Bobby wrote:
Alfred_E._Neuman wrote:For realz, swinging a light club/mace has helped my shoulders as much as anything else I've ever done. Fucked my right shoulder up playing tennis to the point that I was one cortisone shot away from surgery. Right shoulder now is as good as it's ever been, and I work with my hands over my head in weird positions 10+ hours a day.
Do you do the mace/club swinging every day? Wondering as I work a lot with the arms in strange postions and shoulders hurt from time to time.
I warm-up with some simple swings/swipes and halos before any exercise. I use a pair of light club and do something about like this:


Really, a pair of 5# wooden clubs would be great for this.
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Re: Rotator Cuff Tendonitis

Post by Bobby » Sat Feb 18, 2017 3:44 pm

Alfred_E._Neuman wrote:
Bobby wrote:
Alfred_E._Neuman wrote:For realz, swinging a light club/mace has helped my shoulders as much as anything else I've ever done. Fucked my right shoulder up playing tennis to the point that I was one cortisone shot away from surgery. Right shoulder now is as good as it's ever been, and I work with my hands over my head in weird positions 10+ hours a day.
Do you do the mace/club swinging every day? Wondering as I work a lot with the arms in strange postions and shoulders hurt from time to time.
I warm-up with some simple swings/swipes and halos before any exercise. I use a pair of light club and do something about like this:


Really, a pair of 5# wooden clubs would be great for this.
Thanks! Just got a pair of wooden clubs (handmade by Dunn) aand will try something similar to the above before every session and see what my shoulders think about it.
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

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Re: Rotator Cuff Tendonitis

Post by johno » Mon Feb 20, 2017 2:01 am

Donk, sorry to hear about your shoulder.

Get off NSAID's as soon as you can...they can cause issues.

Consider acupuncture. You should know in one or two sessions if it's helping. It's not like chiropractic, where they try to sell you on fifty sessions. Acu helped me, and my wife, who nearly had Frozen Shoulder...she was pretty much fixed in two sessions.

Some of the exercises on your worksheet did help me. The best exercise for my issues: Straight Arm Raises: stand with very light dumbbells and raise your arms slowly, 45 degrees to your front, with pinky fingers angled toward the ceiling. Then lower.
It worked for me, might help you.
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Re: Rotator Cuff Tendonitis

Post by Shafpocalypse Now » Mon Feb 20, 2017 6:34 pm


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Re: Rotator Cuff Tendonitis

Post by DrDonkeyLove » Wed Feb 22, 2017 1:28 am

Thanks all, useful stuff here that I'll take advantage of.

PT coming up on Monday but have been, and will continue to, work on it on my own.

Seeing ortho on 3/13 for follow up. No surgery thought to be needed right now. Maybe a cortisone shot but I'd like to avoid that too.

Didn't know that rotator cuff degeneration is pretty much a done deal by 60 or even a couple of decades earlier. Looking at this as a blessing to have found a problem before it became too serious.
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Re: Rotator Cuff Tendonitis

Post by Turdacious » Wed Feb 22, 2017 3:05 am

This is mostly non-rotator cuff stuff, but there are a lot of rotator cuff specific nuggets buried in the links to Horrigan's old stuff there.
http://ditillo2.blogspot.com/2014/05/pu ... oseph.html
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Re: Rotator Cuff Tendonitis

Post by Turdacious » Sat Mar 25, 2017 3:51 am

FWIW, I've been using the DT Casual Bow Tie whenever I can reasonably get away with it. My shoulders love it.
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Re: Rotator Cuff Tendonitis

Post by TerryB » Sun Mar 26, 2017 2:05 am

For tendonitis, don't you want to let it calm down first instead of immediately going back to work, whether that be swinging maces or whatever?
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Re: Rotator Cuff Tendonitis

Post by DrDonkeyLove » Wed Mar 29, 2017 2:17 pm

TerryB wrote:For tendonitis, don't you want to let it calm down first instead of immediately going back to work, whether that be swinging maces or whatever?
In my case I've been doing a lot less and it's less bad. Carefully trying to dial things up a bit.
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Re: Rotator Cuff Tendonitis

Post by Sangoma » Fri Mar 31, 2017 6:19 am

Check out this:

http://www.intensemuscle.com/showthread.php?t=6997
With a large towel or broomstick I want you to hold it with straight arms for the entire time of what i describe in the following movement--a large "rolled up like a rope" beach towel works good but honestly a longer broomstick (without the bristles) works best in my opinion. Start out with it with a really wide grip (with straight arms) in front of you (on your quads) and with straight arms bring it up and overhead and then down and back to the middle of your back--STRAIGHT ARMS ALL THE WAY--this is going to be very difficult and hard the first couple times out and then will be "old hat" with time----and its going to be painful in a stretching pump kind of way---i want 50 reps each time you do this--one repetition is from in front of your face (all with straight arms) to up overhead and back, and then down all the way to the middle of your back and then back up overhead to in front of your face again (again all with straight arms)--the important part of the movement is the area overhead that is really tight--do all of this carefully/slowly---dont just whip it over and back---if your hand is slipping off the broomstick even with the widest grip, or you cant bring your arms over straight and the start bending on you, you have some serious shoulder inflexibility and need to work this hard and get up to speed (or you could just need a longer broomstick too)--again do all of these revolutions controlled and carefully--push into the stretch as you go along toward the 50 revolutions, your chest will be pushing outward and your shoulders rolling back--your shoulders are going to blow up with so much blood its going to be incredibly painfull pumpwise--Do this once a day at nite as many times a week as you can---sometimes I have people do it every single day---but every time you do it try to move your grip inward (thats the key)----its going to be very hard to do but try your best to move your grip inward for the next 2-4 weeks and your range of motion with shoulders will increase dramatically and any impingement and the majority of other problems should be gone in 2 weeks--also try to move your grip in as you are doing the 50 revolutions--start off with a stretching but relatively easy 10 to warm up some, then try to move your grip in even by a centimeter if you can for the next 20 revolutions and then at 30 try to move the grip in another centimeter--really try to push what you can do stretchwise once your warmed up here--trust me this sounds easy but your going to be muttering "fuck you dante" after you get to your 25th revolution--Ive cured too many shoulder problems with this simple movement now its pretty ridiculous, and this and a menthol rub applied liberally daily and before sleep has cured alot of shoulder/bicepital tendonitis in trainees ---Heres a pic attached to this post so you can get an idea (thanks to a trainee of mine who cured his shoulders with this)--but remember the broomstick goes overhead and all the way back to the middle of the back (he just drew the start of the movement when you begin)
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Re: Rotator Cuff Tendonitis

Post by Bram » Fri Mar 31, 2017 3:27 pm

TerryB wrote:For tendonitis, don't you want to let it calm down first instead of immediately going back to work, whether that be swinging maces or whatever?
From what I understand about rotator cuff tendonitis:

A) your pecs get tight, which stretch out and weaken the rotators
B) weaker rotators decrease the space for the various tendons (pec, biceps, etc.) to pass through
C) less space leads to increased inflammation, which tightens the pecs and stretches the rotators further

By doing some light strengthening, you increase the space available and break the cycle a bit. Laying off anything that increases inflammation (swimming, benching and so on) until the muscles are strong enough to provide adequate space is key.
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