Really jacked up my pec/shoulder...advice?

[jillybean]

Hello. Two weeks ago I was trying to lift a weight that was way too heavy for me (idiot) and I hurt my shoulder. It's not actually my shoulder (or maybe it is) but it's like a muscle just below the clavicle (is that my pec??).

I haven't lifted any weights since injuring it (well, I tried to do Muscle Max this week but it hurt too much so I stopped), and I try to not use that arm at all during cardio. I've actually taken two pseudo rest weeks because doing restful things like certain pilates or core moves hurt because I can't put my arms over my head (or behind my head). I put Icy-Hot on it, but it's only a temporary fix, and not a paricularly good one. I know the suggestions for muscle injuries are rest, ice, compression, and elevation -- but how do you compress and elevate your pec? It hurts when I'm sitting still. My husband said I should go to the doctor. I hate the doctor. Hate. What do you guys think I should do?

Thanks!!

 

[ImFiddY]

Sorry, I agree with your husband.

 

[HotPants]

If I'm understanding correctly, I think I've had the same issue. And, unfortunately, its recurring.
I can't tell you exactly what I was doing, but several times over the last year my right clavicle will just ACHE! I seem to aggravate it the most when doing push-ups. And I can't even swing my arm during warm-ups or step, either. Like when doing power 15's, I can only push my arms up (barely) not the circling she usually does during the first half of them. And different cool down stretches like when she breathes in, melts down, then does the shoulder press stretches - nuh-uh, NO WAY!
I usually lay off using that arm as completely as I can for a couple of days. When I'm working out, if anything starts to cause pain, I stop. And what seems to really help for me, is making sure I sleep on my back. I sleep like the coffin pose. Because, quite honestly, sleeping any other way will wake me up in pain. And my husband cannot lean on me AT ALL!
It's a total drag, but for me with LOTS of babying, the pain subsides and I seem to be able to resume normal lifting. Like I said, it happens every few months. And I haven't narrowed it down to what causes it exactly. Overuse, poor form, who knows.
I hope you start to feel better soon.....good luck!

 

[bitmover]

Same think happened to me last summer when after finishing the full STS program, I did one of Cathe's rotations that jumped around in the mesos and when I was doing a meso 3 chest press, yowsa. I am fully back now, but it was because of chiropractic help. I didn't go right away, I just backed off. I thought I was getting better and started adding more in and that was bad news. Finally a friend pointed me to her chiropractor and I am fixed. In addition to working on me, she showed me exercises I could do in the meantime and I think those have helped my posture, helped the supporting muscles in my back. It's all been so good. So, maybe if not dr., a chiropractor???

good luck! It sucks, I know. Feel free to pm me if you want more specific advice on exercise modifications or anything.

 

[AYLE09]

My friend hurt her shoulder a little over month ago at the gym. Turned out to be her rotator cuff. It took almost a month to heal and even now she has to take it VERY easy with the shoulder work.

 

[Aquajock]

Beans - e-mail or talk to Maribeth. I've got her phone # if you need it. E-mail me or PM me if you need more info.

A-Jock

 

[Autumn68]

I hurt my shoulder (rotator cuff) some time ago, actually a few years ago I hurt it and then re-injured it with weight work..going to heavy (a few months ago). Now it's been getting better since I've worked it, but let up when my shoulder said NO, and pushed it when I felt I could, but with lighter weights than I could lift so I would go easy on it. I babied it, but still worked it out.

Finally, I went to the doc (co-pay is cheap enough) for a recent knee injury - (pos torn cartilage) - I showed them my shoulder too. He just told me to do rotator cuff exercises for the shoulder with a pt. But I can't afford that right now, and so I am doing my own (I know what to do) I feel it's not as bad as the knee. When I get a job, I'll be able to get the MRI, but I wrap the knee up when I work it hard, but I'm easier on that knee than the other one.
Oh, the woes of working out! Watching the olympics and hearing of all these injury's I guess we are like atheletes, hu? - autumn

 

[spicegirl]

Wow...Jillybean, sounds like what I did over a year ago, and brace yourself.....it's gonna take a long while before you feel better!

I initally torn those muscles doing pull-ups and then instead of resting and being somewhat in denial about the injury, a month later, I was simply reaching for something high up on a shelf when BAM! torn it even more.....came crumbling to my knees in PAIN. I knew then, I had done something really bad to myself. That was a year ago January. Can you lift your arm higher than your shoulder?....I couldn't for a very long time.

I did not have insurance at the time......so never went to a doctor. I did however, go to my Chiropractor and also massage helped. I also use a pain relief gel from iHerb.com called "Traumeel Gel" for months, useing this product got me through the day without having to use pain relieving drugs. It's also available at your local health food store, but it can be very spendy. Heat made it feel better, but after the heat, I would ice it.

It's so nice today to be able to lift my arm over my head! I am 98% better and back to working out....finally, but I still can't do a REAL Push up.....boo hoo.