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Shoulder pain.
Hello there..I have pain in my left shoulder I have had an MRI and it's an minor labreal tear.
electrotherapy.
I have mostly good range of motion and no issue in daily activities..I was diagnosed 2 year back with the problem first.
but whenever I try to do push-ups and or lift weights it pains my whole left arm..no issue on right shoulder.
I TRY PUSHUPS OR CURLING WITH SMALL DUMBLES MY WHOLE ARM PAINS ALOT..I HAVE NO PROBLEM IN DAY TO DAY TASK BUT I CANT WORKOUT ..I FEEL ALOT OF POPPING AND CLICKING OF SHOULDER AND INSTABLITY..IS THERE ANY PROGRAM YOU CAN SUGGEST TO TREAT THIS..I JUST WANNA WORKOUT AGAIN.
right now I don't have any pain ..if I try a pull up..it hurts in front shoulder and I feel a click.. CLICKING and CRUSUHING sound come a lot when am laying on bed or my shoulder gets in certain angle's
Answers (5)
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Do not do any activities that gives you pain. It's definitely important to consult an orthopaedic and carry out necessary investigations to know the status of your shoulder before you start exercising.
Even if you are cleared to carry out exercises it is important to go slow with proper warm up stretches and then loading the joint and muscles with weight. Please consult online for further assistance. Thank you.
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A labral tear is always associated with unstablity at shoulder joint and weak muscles surrounding the shoulder joint.
The fact that it still pains even after such a long time means the healing was incomplete when you advanced with heavy exercises ( Weights / Body weight training) and the injury is being kept 'fresh' over the years!
Next Steps
-Stop Gym
-Get yourself examined
- Physio will suggest swd / ift / Ultrasound... Either of the 2 as pain relieving machines.
- First focus on reducing pain and after a weeks time start with isometric exercises and then gradually your physio will guide you for strength training for your rotator and scapular muscles.
-Pain relieving machines + manual therapy + exercises is the best combo to relieve even chronic pains
Health Tips
-Be patient. It might take 3 - 5 weeks for complete recovery
-Don't lift even 3kgs
-Avoid one handed driving ( especially with the affected arm)
-Halt gym till physio gives you the permission to start again
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Laser physiotherapy treatment will help you and avoid heavy weight exercise
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Chiropractierc adjustment will help.
Hot & cold Pack.
Gentle shoulder stretching.
Core strengthing Exercises
com/watch?v=eA9hCrSc7iY Gentle neck exercises.
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Labrum being a passive constraint of the shoulder , its tear may cause a feeling of instability.
Nothing to worry as such if it's a minor tear and not causing any pain.
Next Steps
You have to start training all dynamic constraints (shoulder stabilizers)
which includes following muscles:
- Serratus anterior
- Middle trapezius
- Lower trapezius
- Rotator cuff muscles (esp. subscapularis & supraspinatus)
Look for shoulder stability exercise with these muscles on YouTube.
As for your exercise program,
I would suggest you to meet nearby physiotherapist.
As proper assessment will be needed for appropriate progressions of the exercises of these stabilizers.
Health Tips
CREATE A STABLE SHOULDER
then go on to these dynamic mobility based exercises like pushups, pullups, bicep curls ,etc
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.