Rotator cuff/shoulder injury

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Rotator cuff/shoulder injury
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flag dogboy1066
Posted: May 7, 2011 at 8:07 Quote
In 2008 I had an "off" on my bike in the alps when my fork failed, I landed on my head/shoulder area and dislocated my right shoulder. I'm told it wasn't a full dislocation (i was able to put it back in by myself within a few minutes of pulling myself off the floor) and i had a rotator cuff injury; i didn't ride again that holiday or for a few months.
Did physio, no problems from then.

In 2009 in the alps again, i took a shit line down a very steep section and hit a boulder and went over the bars, pulling my shoulder out in the process. Again physio and not riding much for a few months.

I have continued the physio exercises since and had very little in the way of problems. I also joined a gym and started doing excercises to strengthen the shoulder muscles (a plan sorted out by the gym). All has been good until a few months ago when i had an incident whilst swimming; i got cramp had to stop and grab the ropes and my bloody shoulder popped out, not as bad as before and it didn't hurt for days after, but a rubbish time to happen (and the life guards didn't help).

Since then it pops in and out (really quickly) with increasing regularity, from when i'm sneezing (with my arm out) to reaching out for things. This culminated with it popping out whilst riding a couple of weeks ago, which is not cool. It was out for a couple of minutes and it still hurts now.

I've been to the doctor, and i was told this type of injury responds to physio, so i'm off to physio again. But i'm not sure whether it will help in the long term, they just seem to help get it moving again and not strengthen it.

I'm going to go and see a specialist at my own expense to try and get some actual help long term; but has anyone else had a similar problem?

How can i strengthen the rotator cuff to stop this happening in the future?
flag kona-jon
Posted: May 15, 2011 at 19:44 Quote
Are you sure its a rotator cuff injury? I have a bad history with dislocating my shoulders and am currently rehabbing from my second surgery to repair a torn labrum in my left shoulder, and have had one surgery on my right labrum as well.
flag dogboy1066
Posted: May 17, 2011 at 11:40 Quote
jtm12090 wrote:
Are you sure its a rotator cuff injury? I have a bad history with dislocating my shoulders and am currently rehabbing from my second surgery to repair a torn labrum in my left shoulder, and have had one surgery on my right labrum as well.

Thats what the doctor told me, i honestly don't know how to tell. Looked at a diagram of muscles and i'm not sure i can identify where i have a problem. I think the labrum is ok though.

Good luck with the rehab i hope you are back on a bike soon!

I went to a physio on friday and have been given different exercises to do from the last Physio i saw. They have me doing exercises to get some muscles below my shoulder blade (toward my spine) and (i think) ones to the outside of my shoulder blade stronger. They should be able to hold my shoulder in and have been weakened (I'm told), not sure which muscles they are.
flag RONDAL
Posted: May 19, 2011 at 9:21 Quote
Can you lift your arm straight up like to touch the top of your head?
If not, or its incredibly painful its likely rotator cuff.

I have torn my rotator cuff twice. It, combined with post concussion symptoms made me hang up the bike for close to 5 years.

It's an area that takes a long time to heal, and if you're not careful with it is easy to re-tear.

The best thing you can do for yourself is get some elastic that they sell at physios. green is a good one to get color wise as its a little more resistance.
Get your physio to show you the moves to be doing to strengthen the rotator cuff and work on that x2 a day everyday. As you start to feel stronger double it up to increase resistance.

Then pick up some elastic work out bands (lululemon sells a great set actually) and use those for resistance training.
DONT USE WEIGHTS. Weights will do nothing for you but set you back.
Doing things like overhead press while you stand on the bands will help to build strength where you need it, and there is a TON of good info of resistance band rehab training you can find online.

After 3 months start learning how to chin up military style, start assisted at the gym (or use resistance band under feet and around bar to take weight off). This will help build strength in back, arms, and shoulders where you need it. It'll also highlight for you any weak areas. Starting out you'll likely not be able to do many but over a few weeks you should get some decent strength.

It's a slow road, and if you rush it you'll go back to square 1. I rushed it and it cost me almost a year of doing anything.

Things like Aleve for inflammation and using ice are key to keeping the swelling down and promoting blood flow and healing.

This is one of those things where you'll only get out what you put into it, and if you cheat, your body will make you pay the hard way
flag khazcrazy
Posted: Jan 4, 2012 at 9:53 Quote
If your able to do this then the exercises shown in this video work your rotator cuffs to prevent injury

https://www.youtube.com/watch?v=kpGaW2X5Lds
flag dogboy1066
Posted: Jan 5, 2012 at 8:43 Quote
Thanks!

There is a definite need for balance in my shoulder muscles, my physio showed me how it was working and my instability was because certain muscles were doing all the work. Unfortunately they can't do every thing and when they can't that causes the instability and my shoulder blade pretty much has no control in certain circumstances (worst explanation ever).

The stuff with the band is similar to what the physio has shown me.
flag khazcrazy
Posted: Jan 5, 2012 at 8:52 Quote
dogboy1066 wrote:
Thanks!

There is a definite need for balance in my shoulder muscles, my physio showed me how it was working and my instability was because certain muscles were doing all the work. Unfortunately they can't do every thing and when they can't that causes the instability and my shoulder blade pretty much has no control in certain circumstances (worst explanation ever).

The stuff with the band is similar to what the physio has shown me.

No problem!
flag fugger
Posted: Jan 9, 2012 at 21:55 Quote
You should be aware that even though you may not get appointments, you never really finish physio. you should continue to build the strength in the muscles and surrounding area forever. I had a complete dislocation of my right shoulder, collar bone and separated the shoulder blade over 9 years ago. I still use a bowflex for my rehab every day. very light weight. lots of reps. form and technique locked tight every rep.
flag lars123123
Posted: Jan 13, 2012 at 11:15 Quote
It's actually normal that your shoulder dislocate at that 'short' time. When it happens the first time, your muscles that keep everything in place wont be very strong. Your shoulder will dislocate easier than before. You can have a surgery to make the muscle shorter to create less space for dislocations, but that hurts more than training the muscle.
It happened more than once, the chance it will dislocate again is even bigger and it will grow.
If you still want to sport, i think surgery is the best option although i would not prefer it.
Cheers Smile
flag RaleighVoid
Posted: Jan 19, 2012 at 4:29 Quote
has anyone ever heard of an opperation where bone is grafted onto the socket to limit movement/increase joint security?

i was talking to this guy in the woods and he said his mate had it done but i'd never heard of it. just wondering if anyone else knows someone who's had it done, how they're doing etc
flag RaleighVoid
Posted: Jan 19, 2012 at 4:41 Quote
RaleighVoid wrote:
has anyone ever heard of an opperation where bone is grafted onto the socket to limit movement/increase joint security?

i was talking to this guy in the woods and he said his mate had it done but i'd never heard of it. just wondering if anyone else knows someone who's had it done, how they're doing etc

Long-term results of total shoulder arthroplasty following bone-grafting of the glenoid

this is interesting, as long as you replace:
- 'arthroplasty' with 'operation' and
- 'glenoid' with 'socket'
- other big words, just ignore them.
flag pizan7586
Posted: Feb 9, 2012 at 8:35 Quote
get some dumbells and strengthen your rotator cuff
flag Doule
O+
Posted: Feb 22, 2012 at 12:27 Quote
pizan7586 wrote:
get some dumbells and strengthen your rotator cuff

Actually physio bands work better,to get it started..dumbells later. IMO. (grade 3 seperated both shoulders,currently recovering from Labrum repair on the left)
flag RaleighVoid
Posted: Feb 22, 2012 at 13:08 Quote
Doule wrote:
pizan7586 wrote:
get some dumbells and strengthen your rotator cuff

Actually physio bands work better,to get it started..dumbells later. IMO. (grade 3 seperated both shoulders,currently recovering from Labrum repair on the left)
yeh thats kinda why i ignored his comment. ignorance. Rolleyes
flag pizan7586
Posted: Feb 22, 2012 at 14:42 Quote
RaleighVoid wrote:
Doule wrote:
pizan7586 wrote:
get some dumbells and strengthen your rotator cuff

Actually physio bands work better,to get it started..dumbells later. IMO. (grade 3 seperated both shoulders,currently recovering from Labrum repair on the left)
yeh thats kinda why i ignored his comment. ignorance. Rolleyes

Don't worry bout the fact I'm a physio and PT, no worries
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