I lift 15 pound weights and I punch a punching bag 20 minutes a day. I have developed pain inside of my shoulder under my deltoid (iam thinking rotator cuff). It does not hurt while I am lifting weights, but it does hurt when I try to lift my arm a certain way after doing specific arm exercises. Going through the day I only have a small pain when I put my arm at a more than 90 degree angle and move my arm to the side. This has been going on for a week now. Any advice?
2007-02-19 12:08:10 · 7 answers · asked by Kate 1 in Health ➔ General Health Care ➔ Injuries
Katelyn- First of all, given the information you've provided, no one can say for sure EXACTLY what is wrong with your shoulder. You could get a medical work-up, including imaging, but that doesn't even guarantee that anyone will know for sure. For instance, even MRI's miss small rotator cuff tears and bursitis doesn't always show up either.
Having said that, there is a good chance you have irritated your rotator cuff, have a small tear in it, OR, you are fatiguing the rotator cuff muscles when you are punching the bag- which in turn decreases shoulder stability by causing the shoulder's "ball" to slip around a few millimeters more than it should in its socket- which in turn can irritate any number of shoulder structures (such as the bursae or maybe the cuff tendons).
Probably the single best thing to try first is to simply strengthen your rotator cuff. One good, safe exercise is to lay on your right side. With the left arm straight and resting against your body, take a light dumbell (start with 2-3 pounds maybe) and raise it straight up to the ceiling, going no higher than 45 degrees. Work up to 20 repetitions, do only one set per workout , workout 2-3 times a week, with a day of rest in between workout sessions. Repeat for the other shoulder. When you can do 20 repetitions in good form, add a pound. In 4-6 weeks, you should have a very strong rotator cuff and I'll just bet your shoulder will be feeling better. You can find more good rotator cuff exercises like this one in the book "Treat Your Own Rotator Cuff." Good luck.
2007-02-22 01:38:55 · answer #1 · answered by Anonymous · 0⤊ 0⤋
Sounds like over-exertion to the deltoid/shoulder area. You should not lift the weight for one week to 10 days (sorry, but you must rest). and do not punch the bag for that long either, then start back with the lifting of 15 pounds. You will be okay, but don't injure yourself any more now, as this could lead to a permanent injury.
2007-02-19 12:13:24 · answer #2 · answered by Sarah 2 · 0⤊ 0⤋
lay off the punching bag 4 days, ice pack to your shoulder twice a day for twenty minutes. substitute a yoga shoulder stretch series for the bag workout. You can find it on the net with a google search. Then when you start back with the punching lessen you intensity. do the punching bag every other day and keep the stretches. only go daily when you have no pain. I would then only go to 5 days a week not daily as there is no time for the body to rebuild or repair itself in a everyday routine
2007-02-19 12:22:57 · answer #3 · answered by craftsman 1 · 0⤊ 0⤋
Well, just by reading the descriptions you have posted it seems that in your workout regimen, there has been something you have done wrong ( such as movements of the limbs or muscle contractions) which have led to this outcome. Stop all practices you currently, are doing, and seek medical advice and attension before resuming any past hobbies at all. After medical advice is given, if it is serious, they might require surgery, or just a simple visit to a physical therapist will do the trick. Good Luck and keep me updated !
2007-02-19 12:13:13 · answer #4 · answered by Phlow 7 · 0⤊ 0⤋
Shoulders are all about alignment. You need a good biomechanical work-up from a physical therapist, preferably one who knows something about the type of work-outs that you do.
Go to APTA.org, click on "find a PT", and search your home area. You may want a PT who is a specialist in orthopedic or sports PT (OCS or SCS after their name).
Good luck!
2007-02-21 16:37:28 · answer #5 · answered by Jason W 3 · 0⤊ 0⤋
This could be because of muscle fatigue or dehydration. Try exercising all parts of your body. It also sometimes is due to disuse atrophy. Try out some home remedies. You can also look for information in the web that give you home remedies. I found this website very useful. http://aches.in/cramps.html
2007-02-20 00:23:58 · answer #6 · answered by Karunya 4 · 0⤊ 0⤋
1
2017-02-20 03:38:59 · answer #7 · answered by ? 4 · 0⤊ 0⤋