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Yet another rotator cuff/tendonitis/overtraining thread
I have read all the rotator cuff injury threads (and there are heaps: this is clearly a frequent problem for polers) but I would still appreciate your help/experiences.
I don’t have a tear; just tendonitis caused by chronic over use and not enough rest days. Problem areas are SSP, rhomboid, rotator cuff tendon, forearms and the beginnings of tennis elbow. Chiro has done 4 x treatments including acupuncture as whole shoulder girdle neck and upper back/ pectorals went into lockdown trying to protect the overused and injured rotator cuff muscles and ligaments.
No pull ups, inverts or heavy lifting for at least two weeks.
My question is what can I safely do to stay in condition? I am going to continue Abs of Aug challenge, with Veena’s a Switch Leg exercise substitute suggestion for pull ups. I can do lower body work out, and core on the floor stuff and I can foam roll, and stretch.
Should I completely rest my top half or do gentle scapula/upper body/dynaband conditioning exercises? Are things like planks and side planks ok? What about ice/heat/ibruprofen?
I really don’t want to lose condition and strength but can see the need to let things heal. I want to help myself not hurt myself – I know loads of you have been there so thanks for any help you can give!
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17 Replies
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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.
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Thank you SO much that is super helpful.
I hope your aches pains and injuries are now fully under control. Both heat and ice feel very relieving so will combine in order you suggest. -
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
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Thank you K8milly 🙂 hope you are on the mend!
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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
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My personal choice would be to rest for a few weeks until you get clearance or can work yourself back up with no issues. The strength loss would be minimal to the problems that can happen from not letting injuries heal. Tendinitis can be a b**** and can cause chronic problems that may delay your progress a lot or completely. Also do some investigating on ibprofin while working out. I know studies have shown that it can cause problems and injury because it blocks prostaglandins and you need those to repair after working out/running also. These studies were done in runners and I don’t know too much it to say one way or another. Also heavy working out or chronic over exercise can lead to excess myoglobin in the blood stream and can cause kidney damage if there’s too much. This combined with ibuprofen which already is bad for the kidneys isn’t good.
I’m not giving any advice except to rest. If you have to take ibuprofen because your in pain, you shouldn’t be doing things that can exacerbate it. I am paying for not letting an old injury heal. It’s been a slower process then it would have been had I took a break and then continued when I healed. I have also taken longer breaks and the strength came back a lot quicker then the first time and I even noticed I could do things easier then before. I also gained some flexibility. A few weeks to a month or so of rest isn’t that long compared to half a year or more of chronic issues.
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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. -
No worries grayeyes, I did not say that you were wrong, just that I personally I wouldn’t advise it if it could be helped 🙂
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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. -
Thanks again everyone.
It’s VERY hard for me to rest but I’ve cancelled all studio classes this week and am applying heaps of body lotion after morning shower so I cannot get on my pole! Lol.It’s reassuring to hear that you think strength won’t be affected after a week off: strength is something I really have to focus on as I’m hypermobile and injury- prone. It’s kind of ironic that I’ve now got a strength-overtraining injury because usually injuries hit me through being too supple and not strong enough.
Re ibruprofen – last injury was acute – 2 sprained ribs and chiro had me on 800mg x 3 for a week because the inflammation was very bad.
Because this is chronic he said take low dose at bedtime if needed but not high doses and to stay off it generally as he was concerned I’d use it to mask pain and carry on training.
So everyone’s advice was spot-on!
Thanks again x -
Take care @tropicalpole. Missing you already 🙂 but I want you back healthy and strong. Have a great day!
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Thanks PolePixie – missing our jam time too! We had such a blast last week! You have a great day too x
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Oops wrong pixie! Thanks PolePixi – you have a great day too 🙂
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REST! 🙂 Also how often were you poling? I rarely pole dance more than 3 times a week, there will be some weeks I pole 5 or 6 days but that’s never when I’m just getting back into pole and I don’t go at that pace for more than a week or so. I also make sure I vary my pole work, for example I don’t work split grip moves heavily two days in a row. If I did a lot of split grip work the day before, the next day I might focus on leg grips or floor work. 🙂
You will not loose too much strength taking 2 weeks off, and what you do loose it will come back quickly…IF you let your body heal. xoxox
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Thanks Veena!! I have definitely taken the REST message on board!
My schedule was too heavy; I will post it as a warning to others who might be at risk of chronic overtraining injury.A problem (but also a joy, lol) was I am signed up at 3 different studios. So sometimes I might have split/twisted grip class at one place then go to next class at different place and find teacher doing similar.
Until injured I did…
Wednesday day off
Thursday 1.5 hours advanced yoga
Friday 1 hr ballet barre inc some cardio and weights
Saturday – 1 hr acro pole (inverts/tricks) at one studio then straight into 1 hr pole fit other studio
Sunday – 2 hour pole jam at third studio
Monday – advanced/ intermediate pole 1 hour or 1:1 trick practice – more crazy stuff
Tuesday – pole flow or acro pole classIn addition I was playing and free styling on my own pole. I fitted all this in whilst my boy was at morning play therapy.
It was a very heavy schedule but I really loved it because time at studios was/is my whole social life – husband works late and our child has special needs so requires a lot of focus/play therapy/ lifting and carrying! Pole was not just delighting me but also making me strong enough to easily manage a tall, strong 3.8 year old having an autistic meltdown safely.
Going to review it but meanwhile use time off to continue ab challenge lower body and stretching/ foam rolling and hopefully this will help once I’m back on pole.
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