Tear between shoulder and chest
Discussion
It's the third time this year that i have torn the same muscle. Twice in the right shoulder once in the left. It's the muscle just directly between my chest and deltoid. Anyone else have this problem? I'm getting fed up of it effecting my training. It's not something specific i'm doing as the latest time it was just starting playing tennis again. Whereas before it had been through lifting weights, perhaps just pushing myself too hard.
My deltoids are quite strong as i do a lot of work to build them so i can't understand why it keeps tearing. Does anyone know of any exercises that will strenghten this particular muscle? Everyones getting fed up of the smell of deep heat already
My deltoids are quite strong as i do a lot of work to build them so i can't understand why it keeps tearing. Does anyone know of any exercises that will strenghten this particular muscle? Everyones getting fed up of the smell of deep heat already
Is it a deffinate tear? Have you had it checked? Is there much bruising in the area?
If its such a frequent thing, i`d say it isnt healing correctly, a pec tear is quite a major thing.
Its more than likely a pec strain and not a tear.
I`d be taking a good while to ease myself back into light exercise, probably taking 3-4 weeks with no exercise and very little movement, then ease into very very light exercises.
If its such a frequent thing, i`d say it isnt healing correctly, a pec tear is quite a major thing.
Its more than likely a pec strain and not a tear.
I`d be taking a good while to ease myself back into light exercise, probably taking 3-4 weeks with no exercise and very little movement, then ease into very very light exercises.
I buggered my rotator cuff up - took ages and i mean months to fully heal. i'd have a lay off for a couple of weeks go back to the gym thinking it was ok then knacker it up again, if its bad go see a quack and have some physio. apart from that do other exercises and lay off doing bench press, shoulder exercises for a bit.
CHIEF said:
I buggered my rotator cuff up - took ages and i mean months to fully heal. i'd have a lay off for a couple of weeks go back to the gym thinking it was ok then knacker it up again, if its bad go see a quack and have some physio. apart from that do other exercises and lay off doing bench press, shoulder exercises for a bit.
What kind of recovery have you made from this? Do you lift weights?CHIEF said:
I buggered my rotator cuff up - took ages and i mean months to fully heal. i'd have a lay off for a couple of weeks go back to the gym thinking it was ok then knacker it up again, if its bad go see a quack and have some physio. apart from that do other exercises and lay off doing bench press, shoulder exercises for a bit.
same here, simple solution is ROTATOR CUFF NEEDS PYHSIO WORK AND MONTHS REST FROM WEIGHTS... get a theraband as well to help rebuild it, tore mine october last year and was only back up to speed about a month agoGilbertGrape said:
CHIEF said:
I buggered my rotator cuff up - took ages and i mean months to fully heal. i'd have a lay off for a couple of weeks go back to the gym thinking it was ok then knacker it up again, if its bad go see a quack and have some physio. apart from that do other exercises and lay off doing bench press, shoulder exercises for a bit.
What kind of recovery have you made from this? Do you lift weights?Its a pain in the rear but with physio and plenty of rest you can recover - plus also it gave me the chance to hammer my legs that most people neglect in the gym
Shoulders imo take perhaps longer than other parts of the body to heal. I injured my rotator cuff during the 100 pressup challenge back in February I think, and still dont feel confident to start back up yet. Still very limited as to what I can do as far as chest work goes too. So, yes plenty of rest suggested, and one of those theraband widgets are a good idea for physio purposes.
Dale19 said:
Is it a deffinate tear? Have you had it checked? Is there much bruising in the area?
If its such a frequent thing, i`d say it isnt healing correctly, a pec tear is quite a major thing.
Its more than likely a pec strain and not a tear.
I`d be taking a good while to ease myself back into light exercise, probably taking 3-4 weeks with no exercise and very little movement, then ease into very very light exercises.
I think this one could just be a tear to be fair. There is no bruising at all. I did 4 sets of bench press yesterday to try it out and it doesn't feel worse, if anything better. I've even done 6 3 minute rounds on the punch bag today to see if that would stretch it out a bit. Just feels a little clicky. Problem is for me i'm not good at resting. My weight can change quite a lot quickly. Just switching to more cardio in the past 3 weeks has knocked me down from 13 stone down to just over 12. If its such a frequent thing, i`d say it isnt healing correctly, a pec tear is quite a major thing.
Its more than likely a pec strain and not a tear.
I`d be taking a good while to ease myself back into light exercise, probably taking 3-4 weeks with no exercise and very little movement, then ease into very very light exercises.
Theres still chance of it being a tear without bruising to be fair, it just wont be anything serious.
Take yourself a few weeks off from chest related exercises. Ice the area for the first couple of days. Then start back very light, nothing explosive etc. Obviously resting isnt fun, but if you keep just working around an injury it wont heal fully, and you wont progress.
I picked up a rotar cuff injury a while ago, and for weeks and weeks i just tried to avoid it, changing bench grip, dropping certain movements, but in the end, you`ve got to fix the problem properly.
And when you start back, dont take big jumps either, just because it feels good, doesnt mean it is, pull it again and your back to square one, thinking what a prick you are for being impatient.
I`d run a kind of linear progression to avoid this, start with say 10 sets of 10 with just the bar, just get blood in the area, nothing taxing, bloods a good healer. Then go onto 5x5 after a couple of weeks, start very light, say 30kg, then add 2.5kg each week.
It will be boring, but after a couple of months, you`ll have a fixed shoulder, and a decent bench press, with a good starting point if you wish to throw in some heavy triples doubles and singles.
Then, start to think about what you`ve done to pick the injury up, have you been warming up suficiently if at all? Be really thorough in future, few stretches before, and really ease yourself in steady, even with explosive, light stuff like bag work.
To combat the bordem of resting, i`d be nailing squats, deadlifts, and some cardio.
I`d personally do the rehab type work for bench twice a week, monday and friday idealy.
Take yourself a few weeks off from chest related exercises. Ice the area for the first couple of days. Then start back very light, nothing explosive etc. Obviously resting isnt fun, but if you keep just working around an injury it wont heal fully, and you wont progress.
I picked up a rotar cuff injury a while ago, and for weeks and weeks i just tried to avoid it, changing bench grip, dropping certain movements, but in the end, you`ve got to fix the problem properly.
And when you start back, dont take big jumps either, just because it feels good, doesnt mean it is, pull it again and your back to square one, thinking what a prick you are for being impatient.
I`d run a kind of linear progression to avoid this, start with say 10 sets of 10 with just the bar, just get blood in the area, nothing taxing, bloods a good healer. Then go onto 5x5 after a couple of weeks, start very light, say 30kg, then add 2.5kg each week.
It will be boring, but after a couple of months, you`ll have a fixed shoulder, and a decent bench press, with a good starting point if you wish to throw in some heavy triples doubles and singles.
Then, start to think about what you`ve done to pick the injury up, have you been warming up suficiently if at all? Be really thorough in future, few stretches before, and really ease yourself in steady, even with explosive, light stuff like bag work.
To combat the bordem of resting, i`d be nailing squats, deadlifts, and some cardio.
I`d personally do the rehab type work for bench twice a week, monday and friday idealy.
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