Sports Injury Info

Rotator Cuff Injury

by Christopher Davies
(South Wales)

I have just been told that I have rotator cuff damage and told to rest for 2 weeks. I have been icing my shoulder several times a day for 15-20 minutes and some heat treatment at night time. What else would you recommend to do in this vital stage of my injury in order for it not to develop into a serious one?

Thanks
Christopher Davies

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Rotator Cuff Injury

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Nov 03, 2007
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starstarstarstarstar 		Rest is Best!
by: Bart - SII

Hi Christopher,

It sounds like you are doing exactly what you should be doing. Rest is essential over the next two weeks as your rotator cuff heals. Excessive stress at this time can lead to further damage. Avoid overhead activities, or things that cause significant pain. Ice is great to help with inflammation. I would also recommend gentle range of motion activities. Moving your shoulder through a range of motion as long as it is fairly pain free. This will help prevent any type of excessive scar formation and freezing of the shoulder.
Nov 03, 2007
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starstarstarstarstar 		more help
by: Chris Davies

Thank you for the advice, so should I be lifting any weights at all, albeit the really light ones just to keep the shoulder moving and light strengthening or just do nothing at all apart from the ice?

Don't know anything about adductor muscles either do you? just the inside of my legs are very sore lately and have no idea why they hurt.
Nov 04, 2007
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starstarstarstarstar 		Keep it Pain Free
by: Bart - SII

Exercises are probably alright, as long as they are pain free. So that may mean no weight, just motion, or it may mean light weights. Pain is your best guide right now, along with your physician's recommendations. I would still avoid overhead motions.

As far as the adductor muscles, have you done something to irritate them? Could be from a weight lifting session, or any other number of things...
Nov 04, 2007
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starstarstarstarstar 		No Idea
by: Anonymous

My adductor muscles are really sore and tight, even when I walk up the stairs I can feel it pinch on the inside of my leg. Think it may be down to hamstrings, I was stretching them this morning and when I do that the adductor muscles stretch aswell so I'm pretty sure it's all connected. Cycling didn't bother me today and neither did walking on the treadmill or cross trainer. Any advice at all? Ice doesn't seem to be making a big difference at all got heat packs on them at the moment and stretching side to side just does nothing but makes them worse?

Cheers
Nov 06, 2007
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starstarstarstarstar 		Adductors
by: Bart - SII

Stretching your hamstrings, hip flexors, piriformis, and other lower extremity muscles may help. If not, you may want to see your physician. Sorry I can't give you more information. That is the downside to this whole internet thing... a lot of questions just can't be answered online.

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