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upper bicep/rotator cuff injury?
So I was being silly and overpracticing my shoulder mount. In addition to a bruised trap, I seem to have tweaked the shoulder itself. I’ve been seeing a PT for my wrist, and she gave me some stretches for the shoulder, but can’t actually treat it without a whole new round of doctor recommendations, etc. She said it looked like it was more in the very upper bicep tendon attachment than in the actual rotator cuff. Was hoping to get some stretches/strength building moves here rather than jumping through hoops to get the same exercises from my doc. Any ideas on which area I should focus on, or should it be both? I know some great rotator cuff exercises have been posted, but I can’t seem to find the links? Not sure if the same has been done for bicep tendons yet.
Thanks!
** Just noticed rotator cuff exercises are up in the lessons! Yay!
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4 Replies
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Soo sorry about your bicep! Have you tried youtube? WHat happened to your wrist? Mine has been bothering me as well.
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sorry to hear you hurt yourself! This is just advice but I would lay off the shoulder mount for a while whilst it heals. Personally I would also lay off climbing because if you use your arms a lot to climb you can irritate it. If you actually have a tear you shouldn’t be stretching it until it is healed or you can open it up again, you just need to maintain your range of movement but not stretch it.
Your biceps attaches at the top via two tendons, the long head and the short head so this is prob what she means by your ‘upper’ tendon.
Biceps flexes (bends) your elbow and mildly flexes your shoulder, so you could try bicep curls (obv not with a huge weight if you have injured it!) and raising your arm up in front of you will help strengthen it.
My stepdad tore the long head of his biceps a few months ago and because of his age they wouldn’t surgically fix it, so now his has this one huge rolled up muscle that looks like popeye whenever he bends his arm!! -
Yeah, definitely haven’t been doing the shoulder mount since I tweaked it. I’ll give the curls a try, they’ve never been my favorite exercise, so that must mean they’re good for me. =)
I sprained my wrist years ago scooping ice cream when I worked at Ben & Jerry’s, lame story, i know. Didn’t know enough then to realize that just because it stopped hurting didn’t mean it was healed. -
I posted about a similiar injury a few/months weeks ago. I’m just getting over some bicep tendonitis(I thought it was a rotator cuff injury but D.r said it wasn’t).It wasn’t that bad at first. It would hurt, but not bad enough for me to stop poling. I pushed and pushed and ended up injured to the point it hurt to lift up my hands over my head. It’s been roughly 3 months now and it’s almost gone ..like 95%. Please rest it, and don’t end up making the mistake I did, even if it "feels" ok.
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