Recently my rotator cuffs have been real sore, (or maybe its just shoulders) Because Of Jiu-jitsu training. They espcially hurt when doing certain things. What should I be doing to prevent this? Should I start training rotator cuffs? I recently have been doing 4 sets of rotator cuff work a week. Is that enough? Should I be iceing them too maybe? Any other suggestions will be greatly appreciated !!! I just want to be able to continue to train and not have it become a bigger problem!
Rotator Cuffs hurting from BJJ???
- Thread starter tommboy
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Oktavius**
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Another one bites the dust...
Should be some in the saerch. And the strength forum.
Should be some in the saerch. And the strength forum.
C
Clann
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tommboy said:
I recently tore my rotator cuff. If it's really serious go to a doctor and ask for some anti inflammatory pills and ice it every day. When I hurt my rotator cuff, I went straight into practice and only made it worse. If it's serious, then you should rest it. It really sucks to not train but it'll be worth it in the end.
1- icing really only provides pain relief. if you're needing to ice on a regular basis, something is wrong.
2- see a doctor.
3- if you can't see a doctor (no insurance or whatever) DO NOT train through a rotator cuff injury. a fucked up shoulder will be with you for the rest of your life. If you're in a normal, non-traumatic situation, the problem probably lies in internal rotator dominance, i.e. your pecs and lats are tight and overpower your external rotators. The "solution" is to religeously stretch your chest and lats and put in a lot of external rotator work in. I personally think the best exercises for this are Overhead Squats and Handstand pushups. Opinions vary. Also, there are plenty of other things that could be going wrong.
4- see a fucking doctor already.
what motions are causing you pain?
2- see a doctor.
3- if you can't see a doctor (no insurance or whatever) DO NOT train through a rotator cuff injury. a fucked up shoulder will be with you for the rest of your life. If you're in a normal, non-traumatic situation, the problem probably lies in internal rotator dominance, i.e. your pecs and lats are tight and overpower your external rotators. The "solution" is to religeously stretch your chest and lats and put in a lot of external rotator work in. I personally think the best exercises for this are Overhead Squats and Handstand pushups. Opinions vary. Also, there are plenty of other things that could be going wrong.
4- see a fucking doctor already.
what motions are causing you pain?
P
PLZBANevangelos
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Yea i dislocated by shoulder and "biplixed?" my rotator cuff. Yea it sucked dick. I went to rehab and the exercise they gave me involved free wieghts.
Mine were around 3 lbs (my arm was fucked and im only 135lbs). Take the weights and lift you arms like fully on your sides... kinda like if you have your arms at your sides with your thumbs out; than lift your arms like your in the crucifixition pose. Do this 50x in slow and controlled manner up and down than move your arms at a 45 degree angle so your arms are half way pointing straight infront of you, half way pointing in the crucifix position, do this 50x, than move your arms pointing straight out in front of you and repeated 50x. Dont be afriad to take breaks as it can get tiring with a bad shoulder.
It is a very simple exercise but it has made my rotator cuff stronger. You could probably adjust the wieghts to how strong you are but keep the wieghts low. Low wieghts prevent injury and after 150 reps that shit starts getting tiring.
http://familydoctor.org/265.xml exercise 1-3 on this site there are also exercises I performed in rehab. If you want more exercises/ advice feel free to pm me.
And by the way I dislocated my shoulder about 4 times before I started rehab. I have dislocated yet but I have also been much more carefull with what I do physically. These exercises have made my cuff much stronger and stable but my left shoulder is still much worse than my right. Be carefull when you roll becuase this injury sucks. And by the way I dislocated my shoulder when someone armbared me improperly. Good luck
Mine were around 3 lbs (my arm was fucked and im only 135lbs). Take the weights and lift you arms like fully on your sides... kinda like if you have your arms at your sides with your thumbs out; than lift your arms like your in the crucifixition pose. Do this 50x in slow and controlled manner up and down than move your arms at a 45 degree angle so your arms are half way pointing straight infront of you, half way pointing in the crucifix position, do this 50x, than move your arms pointing straight out in front of you and repeated 50x. Dont be afriad to take breaks as it can get tiring with a bad shoulder.
It is a very simple exercise but it has made my rotator cuff stronger. You could probably adjust the wieghts to how strong you are but keep the wieghts low. Low wieghts prevent injury and after 150 reps that shit starts getting tiring.
http://familydoctor.org/265.xml exercise 1-3 on this site there are also exercises I performed in rehab. If you want more exercises/ advice feel free to pm me.
And by the way I dislocated my shoulder about 4 times before I started rehab. I have dislocated yet but I have also been much more carefull with what I do physically. These exercises have made my cuff much stronger and stable but my left shoulder is still much worse than my right. Be carefull when you roll becuase this injury sucks. And by the way I dislocated my shoulder when someone armbared me improperly. Good luck
P
PLZBANevangelos
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LOL, when you dislocate your should you will KNOW it. It is extremely painful and you cant lift your arm up. I have never broken a bone, just cracked my head open a few times, so I cant really compare it to anything. I might just be a pussy but when my arm came out I was in some intense pain and almost blacked out.
The first 2 or 3 times it didnt hurt that bad but jesus christ this last time hurt 10x more. I also heard loud pop/tear the last time. When you dislocate your shoulder you cant move it and its painful. You can learn to pop it back in by yourself (its very easy) and the pain will immediately stop. I swear now when i see a kimura cringe.
The first 2 or 3 times it didnt hurt that bad but jesus christ this last time hurt 10x more. I also heard loud pop/tear the last time. When you dislocate your shoulder you cant move it and its painful. You can learn to pop it back in by yourself (its very easy) and the pain will immediately stop. I swear now when i see a kimura cringe.
colinm
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tap earlier. if you're training a lot, letting someone put on a submission until you actually feel substantial pain/pressure everytime will totally destroy your joints.
and, as with any injury, make sure you smoke plenty of marijuana to ease your pain.
and, as with any injury, make sure you smoke plenty of marijuana to ease your pain.
Oktavius**
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Ive had fucked cuffs for years, plenty of pain 24/7. Ive had an acromioplasty on my right shoulder (thats where they cut out the scared burser and remove some bone to make space). Most common injury is bursitis, thats where ther burser (fluid sack between muscle and bone) thickens and scars, and only getting it cut out can help.
You must also go to a good physiotherapist and make sure all your muscles are moving properly and your arm/shoulder blade move to there full range.
If its a cuff tear, your fucked, 6 months rehab after the op. If its just inpingement/bursitis and you catch it really early you may be able to fix it with rest and anit inflamitories or cortisone. Then do the physio to fix the problem.
Dont fuck around with your shoulders.
You must also go to a good physiotherapist and make sure all your muscles are moving properly and your arm/shoulder blade move to there full range.
If its a cuff tear, your fucked, 6 months rehab after the op. If its just inpingement/bursitis and you catch it really early you may be able to fix it with rest and anit inflamitories or cortisone. Then do the physio to fix the problem.
Dont fuck around with your shoulders.
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I have a similar problem in one of my shoulders. I make sure that I take care to loosen up and stretch my shoulders real well before I roll. I also weight train with light weights and high reps to build strength my shoulders.
ClosedCaption
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I've just started to have a problem and its pissing me off that I cant train. We were doing shoulder rolls and I came down wrong once and knew it immediately. Did I stop? No and it got worst although being on the mat made me forget about it.....
...until I got in the car and tried to turn the wheel. SWEET JESUS!...
...Then I laid down to sleep. MOTHER OF CHRIST!...
Havent been to the Dr yet but I will be going soon if it doesnt stop. So far missed a few weeks of Muay Thai and BJJ from this shit
...until I got in the car and tried to turn the wheel. SWEET JESUS!...
...Then I laid down to sleep. MOTHER OF CHRIST!...
Havent been to the Dr yet but I will be going soon if it doesnt stop. So far missed a few weeks of Muay Thai and BJJ from this shit
I fucked up my shoulder in a competition as well. At first my range of motion wasnt there, but a few weeks later, it was much much better, but the pain is there and I still feel a sharp pain when I stretch it in certain positions.
I particularly feel it when I put my arm in an americana position.
Do you guys think that's a rotator cuff issue or something else? If it could be something else, what would it be? It happened this past October and it still feels tight
Btw, no insurance.
I particularly feel it when I put my arm in an americana position.
Do you guys think that's a rotator cuff issue or something else? If it could be something else, what would it be? It happened this past October and it still feels tight
Btw, no insurance.
