Yet another rotator cuff/tendonitis/overtraining thread

Tropicalpole, I’m not an expert but I’ll weigh in with what I’ve been told by my docs and physical therapists. My problem area right now is lower body (knock on wood) but for a chronic knee problem and now a six-month-old proximal hamstring injury the advice has repeatedly been to heat before activity and ice after. I’ve also been advised to use ibuprofen but that should be a relatively shorter term use, as in weeks, because it’s hard on the belly. You can take up to 800 mg three times a day and should take it with food but do not use this dose for very long. Every time I go to therapy I do lots of strengthening but the exercises are more specific than standard weightlifting.

I had a shoulder injury many years ago and both shoulders have what the docs call “multidirectional instability” and nothing acute shows up on MRI. I take this to mean they are both rather loose in the joint. I literally did years (probably five) of physical therapy shoulder exercises every two to three days until I finally noticed the pain was gone. These were very low weight, specific exercises for my rotator cuff. Just last night I took a handstand workshop and it felt like that same shoulder did a bit of a partial dislocation so I was just thinking today I should probably dig out those exercises and give them another go for a bit.

It sounds to me like you need rest and I wouldn’t be surprised if massage, stretching and perhaps ultrasound or electrical stim might not be helpful. It doesn’t sound like strengthening is the answer yet perhaps later when it’s settled down some. My guess would be that planks are not wise at this juncture–I think they put quite a bit of strain on the shoulders.

Good luck–I know what a bummer it is to deal with these injuries. I was healthy as a horse until my 40s so it’s been a struggle to learn my body is not indestructible.

I have been reading about this too as I get pain on and off in my shoulder, what I now know as rotator cuff. When it’s bad I feel like I can’t lift my arm up over my head but only in certain positions like to take a t shirt off for example. Other times it’s ok. It seems that the heat and ice thing is most common treatment and of course rest. Although I have seen that to rest it too much can possibly bring on frozen shoulder which is why they advise to take ibuprofen to relieve inflammation and enable you to exercise it somewhat. As a nurse I wouldn’t advise taking any more than 400mg three times a day, never on an empty stomach and ideally 8 hours between doses xx mine is not pole related as I’ve had it on and off before I started. I only pole once a week at a class, so I take care not to overuse it in between and it is gradually getting better on its own. Good luck xx

I don’t mean to be argumentative but I’m also a nurse and I would never give specific medication information if it wasn’t accurate. It is well within the dosing parameters of ibuprofen to take 800 mg three times a day for short periods (a few weeks). You may not need or want to take that much but I do not want to appear to be recommending something inappropriate or inaccurate.

Peace

I would rest for a week or two because your body needs it.

IMO, it is better to heal and maybe lose a little strength (but honestly, resting for one or two weeks is ok, I don’t think you will lose anything at all) and come back fresh and healthy rather than keep practising and be in pain for a lot longer because your body cannot heal properly.

You can use Helichrysum italicum essential oil, it is very good for tendonitis.
I heard green clay cataplasm are good as well but I haven’t tried that one.

Yeah since we can’t edit, just wanted to clarify that I wasn’t saying that typical exercise or taking ibuprofen if you need it is bad or anything but there is evidence of problems in athletes who vigorously workout and train while taking it. Also I don’t think most people workout vigorously enough for myoglobin to cause kidney problems. Just something else to keep in mind for people that do..
I just remember looking into taking Flexiril after working out, a muscle relaxer I have had prescribed for my back from my problems from injuries in the past. I wanted to be sure that my muscles would heal properly if I took it AFTER working out on occasion if I needed. I wouldn’t take it before for obvious reasons. It lead me to read some articles and studies of Ibuprofen and exercise. Like I said though, I don’t know much about it but thought it might be some useful info for someone to research if they take it regularly and also exercise a lot.

Take care @tropicalpole. Missing you already 🙂 but I want you back healthy and strong. Have a great day!