Back in late November I went hard during a shoulder workout. That night, my right shoulder started hurting when I lifted it. I was like I tried to keep working out but I eventually stopped (tried to do chest and couldnt). I saw my doctor in December and she said it's probably a rotator cuff strain (the tendons not the actual muscle). She gave me physical therapy and some meds. It cleared up at first but got re-aggravated while I was playing bball about a week ago. I havent lifted upper body (except biceps/forearms) since November. Its now mid Feb and it hasnt healed completely. I'm going to get another steroid injection (for inflammation) at the end of this week.

Has anybody ever hurt their shoulder or rotator cuff? How did you get through it? This **** sucks. I guess I'll have to do abs and legs until it heals completely, however long that is I even think biceps is hindering the healing process, not sure though.

I hurt mine benching and i stopped benching for 6 months. It will heal if its not torn it just takes forever. Do stretches.

what stretches do you recommend?

a mix of these. do them slow and then push harder....push until it hurts then stop. if you can get to the point where it doesnt hurt anymore then you should be good. be slow getting back because you may feel ok then snap your **** up. rotator cuffs suck. i never tore mine but strained it and it took forever to feel good agian but its worth waiting a tear would suck

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Originally Posted by M617 I hurt mine benching and i stopped benching for 6 months. It will heal if its not torn it just takes forever. Do stretches.

Did yours take 6 months to heal?

Here you go



I spend about 20min every training session (so anywhere from 1-2hrs a week) just doing shoulder prehab stuff. About 10 before I start and 10 after.

In general, you should be doing more pulling movements than pushing. At least a 2:1 ratio imo. and when you're healthy, at least a 1:1 ratio of overhead to horizontal pushing.

An easy way to get a lot of horizontal pulling in is doing band pullaparts or doing facepulls on a cable machine or using bands. Good luck.

Do you guys think doing biceps/forearms is a good idea? or should I go cold turkey with all upper body lifts (excluding abs)?

i've strained mine before but I just stopped working anything that involved shoulder for like a couple weeks and it felt better to be honest.
it happened when i first started goin to the gym with improper warm ups, stretching, sloppy form, etc...

It sucked but I just toughed it out.

I dont like to do bench press...matter fact I havent done it in weeks.....my rotator gives me pains

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You're no daisy..

It took probably 3-4 months not to hurt anymore and i waited a few more months to be safe. You do not wanna tear ur cuff between surgery and it never being the same it would suck.

That sounds like you have shoulder impingement syndrome, which can heal on it's own but takes time. Do not do upright rows, they can lead to all sorts of shoulder problems and if you do them that's probably why your shoulder is jacked up.

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Originally Posted by M617 It took probably 3-4 months not to hurt anymore and i waited a few more months to be safe. You do not wanna tear ur cuff between surgery and it never being the same it would suck.

True true. But at not being able to lift for that long. I had just gotten so motivated too. I haven't been doing my physical therapy stretches like I should though. Playing basketball has really set me back.

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Originally Posted by Malta That sounds like you have shoulder impingement syndrome, which can heal on it's own but takes time. Do not do upright rows, they can lead to all sorts of shoulder problems and if you do them that's probably why your shoulder is jacked up.

What is that? I've never heard of it

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Originally Posted by You Win Perfect i've strained mine before but I just stopped working anything that involved shoulder for like a couple weeks and it felt better to be honest. it happened when i first started goin to the gym with improper warm ups, stretching, sloppy form, etc... It sucked but I just toughed it out.

That's what I should have did but the problem with these things is I never know the proper diagnosis until much later