Basically i'm feeling pain in my shoulder, and the back of my shoulder (shoulder blade area) is irritating, like someone poking needles, anyone got any advise? i got a appointment with the doctor next week, he's just going to tell me to take pain killers and rest.
Rotator cuff injuries are a nightmare - I tore mine as a young teenager whilst throwing the javelin. I eventually had to quit throwing because of the injury, and through my own pig headedness for trying to return too soon. It can be one (or more) of four muscles that can cause the 'rotator cuff' injury - the four muscles are collectively known as the rotator cuff. First rule with rotator cuff injuries is rest. Ice can also be used in this type of injury. Anti inflamatories will help with the pain also, although a cortisone shot may be required depending on how bad the injury is. For rehab, focus on light, single plane movements - press ups and dumbbell bechpress (palms facing eachother) are good for this, dumbbell shrugs and light front raises will also help you rebuild strength. When you have regained a good level of strength, go to press ups on a fitness ball, or with your hands on a medicine ball - this will aid in rebuilding stability in the shoulder. Dips (bench, dip station and ring dips - in that order as you progress) and bodyweight rows, progressing to chinups will also help. Two more points: Take your time - this can be a serious injury, do not be tempted to try and rush your progress back to full fitness. Find out why this injury occured in the first place - muscular imbalance, lack of warming up, dynamic movements performed beyond your ROM etc. Once you have established the cause, eradicate it. If it is a muscular imbalance, adjust your training, if it is due to a lack or warming up - warm up, if its through a lack of ROM, include dynamic stretches in your daily routine etc.
I think it is my infraspinatus (at the back?), that is where i first felt something, and now when i try some of the external rotations that part gets stiff.
The "Seven Minute Rotator Cuff Solution". If you cant find it in a book store then look for it on-line. It has both rehabilitative and preventative maintenance. Sorry -- but there is no magic.
