What to do for my crazy sore triceps/shoulders?

Question

I worked my upper body for the first time in 12 years and I awoke in pain from my triceps. I didnt think the weight was excessive during the workout. My arms cannot go past 90 degrees; I cannot touch my shoulders. If I use my other hand and try to force my hand to my shoulders the pain in severe. I can barely get out of bed and have difficulty bringing a glass of water to my face.

I am assuming I just don't work upper body until the soreness goes away. I am also assuming there were excessive microtears in my last workout..I intend to lower the weight/reps last time.
I think this was caused by doing pecs/shoulders and then tricep workouts in succession. I am alternating heating pads around my bicep/triceps and taking protein (my Glu arrives today and I will also take that). I am debating taking a painkiller to make it go away and I dont like to use them. Any advice to speed healing and/or minimize pain is appreciated.

Answer 1

Careful with the heat! From your description of the pain and immobility of the shoulder, it sounds like a torn rotator cuff. For at least the first few days, you should ICE not heat to stop the internal swelling (inflammation). You probably have either a sprain or a strain.

Strains are injuries that affect muscles or tendons, thick bands that attach muscles to bones. They occur in response to a quick tear, twist, or pull of the muscle. Strains are an acute type of injury that results from overstretching or over contraction. Pain, weakness, and muscle spasms are common symptoms experienced after a strain occurs.

Sprains are injuries that affect ligaments, thick bands of cartilage that attach bone to bone. They occur in response to a stretch or tear of a ligament. Sprains are an acute type of injury that results from trauma such as a fall or outside force that displaces the surrounding joint from its normal alignment. Sprains can range from a mild ligamentous stretch to a complete tear. Bruising, swelling, instability, and painful movement are common symptoms experienced after a sprain occurs.

RICE is the acronym used for Rest, Ice, Compression, and Elevation. It is used as the best initial treatment of soft tissue injuries such as sprains, strains, and contusions. The combination of RICE helps reduce inflammation that occurs after acute injury. It is important to remember that the earlier this treatment is put into place, the more effective it is.

Rest: Rest and protect the injured area.

Ice: Apply ice to the injury. The cold will reduce swelling and pain at the injured site. This step should be done as soon as possible. Apply the frozen object to the area for 20 minutes three times a day for the first 48 hours.

Compression: Compress the injured site. This will decreases swelling of the injured region. Although the wrap should be snug, make sure it is not too tight as this can cause numbness, tingling, or increased pain.

Elevation: Elevate the injured area above the level of the heart as much as possible. This technique will also assist in reducing the amount of swelling to the injured site.

Once the pain and swelling are eliminated, you should start gradual range of motion exercises but not to the point of pain. Each day your range of motion will increase slightly. Continue until you have complete range of motion. Than start gentle strengthening exercises to re-build the strength in the shoulder.

The stiffness will go away over time.

see http://www.coldoneinc.com/shoulderwrap.html

Good Luck

Answer 2

I've been there so I will not feel too guilty telling you it was crazy to overdo it after such a long time. The issue is not only whether to wait the pain out but also whether you've caused injury that needs physical therapy or more. I'd wait three days, which will be agonizing. During that time, take hot showers and linger in there to relax your muscles. Also try and get in for a SOFT massage, and explain to the masseur/se why you're there. I don't see any issues with calling your doctor and discussing taking muscle relaxants or any other pain killers. You would have to take the muscle relaxants at night. Advil will help too. The pain will persist for a week to ten days. If it lasts longer and does not respond well to pain-killers or muscle relaxants (assuming you take them), l'd plan to see your doctor.