Well I busted my shoulder today during some sparing. The guy I was rolling with was in my guard and used his weight to pin my left arm down (in a right angle extending from my shoulder, with my forearm pointed up). While trying to resist I felt and heard a few snaps/cracks and felt my shoulder in pain. We stopped soon afterwards.
After that I did feel a burning sensation in my shoulder for sometime. It also felt sore and there was sharp pain at certain angles of movement. Regardless, now I am able to rotate my arm straight up without pain. It doesnt hurt at rest either. It only gets painful when I try to move it beyond 90 degrees (to the floor). It is still quite sore though, and internal and external rotations both seem to hurt (but only a little). Seems like a rotary cuff injury, but I dont know exactly what.
Since then I've stopped moving the arm much, put my shoulder under cold running water for about 15 minutes, put some pain relief gel on it and taken a NSAID + pain relief medication. I am planning on icing it when I get home in the evening. Any other suggestions?
FYI, I've had similar issue a few months back with my right shoulder which is now almost 100 % healed and only has some flexibility issues at the moment. It took about a 1 month of rest and rehab to get it back.
Also lastly, I d like to know what more I should do to prevent these kind of injuries. They seem fairly common with me, and I am always scared of injuring my shoulders. I am doing rotary cuff injury prevention exercises atleast once per week post my weight training routine. Anything else I can do to further strengthen my shoulders ??
After that I did feel a burning sensation in my shoulder for sometime. It also felt sore and there was sharp pain at certain angles of movement. Regardless, now I am able to rotate my arm straight up without pain. It doesnt hurt at rest either. It only gets painful when I try to move it beyond 90 degrees (to the floor). It is still quite sore though, and internal and external rotations both seem to hurt (but only a little). Seems like a rotary cuff injury, but I dont know exactly what.
Since then I've stopped moving the arm much, put my shoulder under cold running water for about 15 minutes, put some pain relief gel on it and taken a NSAID + pain relief medication. I am planning on icing it when I get home in the evening. Any other suggestions?
FYI, I've had similar issue a few months back with my right shoulder which is now almost 100 % healed and only has some flexibility issues at the moment. It took about a 1 month of rest and rehab to get it back.
Also lastly, I d like to know what more I should do to prevent these kind of injuries. They seem fairly common with me, and I am always scared of injuring my shoulders. I am doing rotary cuff injury prevention exercises atleast once per week post my weight training routine. Anything else I can do to further strengthen my shoulders ??
