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I’m 100% sure I tweaked my rotator cuff during baseball last week. I had to be super awesome and attempt a throw from right field all the way to third base. Good news is we got the tag out, bad news is I definitely felt a tweak after the throw. I kept playing right field because I was being stupid and thought I was fine. As soon as I got home I pick up my dog in the same way you would wind up for a throw. (Super weird position from the bed, not sure why I decided to pick him up like that). As soon as I put weight on my rotated shoulder I felt a pop in my muscle and bam my shoulder was extremely painful.
Did you do anything else to address the injury within the first 48hrs?
Did you continue to do mobility work or did you only do it once?
Post 400: Movement Hierarcy- Movement Complexity, Injury Rehab, and Making the Invisible Visible
An MWod Model for Post Surgery/Post Injury Rehab
There are several overhead episodes you can be hitting.
Pain is your body’s way of letting you know something isn’t right.
Within the first 48hrs I just let it rest after my initial mobility work. From there I continued to do mobility work daily. From watching those videos it sounds like I’m at the point where I should re-introduce load but with a very light weight. That was probably my mistake. Once I started to feel better mid week I went straight for 70% of my 1RM max. That most likely set me back a few days.
…and back to square one. Played catcher last night in ball to limit my throwing. Apparently just throwing the ball back to the pitcher was enough to make my rotator hate me again. Can barely move it this morning so I decided to ice it for a bit.
I would suggest to attack the thoracic spine with the double lacross ball, barbell smash, along with an external rotator smash.
Did you heat the area following the injury?
Were you seeing change with the mobility that you were doing?
Yes, if you were using too much weight this could set things back some.
Sounds like your muscle is still healing so yeah throwing was a stressor for the rotator.
Know what you are looking to achieve with icing.
People, We’ve Got to Stop Icing. We Were Wrong, Sooo Wrong.
Brenley, When you say use a band to reset the shoulder position do you mean the same mob that can be used with a dumbbell or KB laying down?
What you do following an injury can depend on the situation/what the immediate goal is reduce swelling etc.
There are situations where icing blocks what your body naturally does to address a situation.
If you were seeing positive change from the mobility work you should’ve continued doing it.
Now the area is tight and may have been re injured when you were player catcher.
The hardest part is that when you start lifting overhead again, you are going to have to start light. Embarrassing light. Last time I sprained mine badly (an excessive surfing while on holiday incident), I ended up starting with 5 lb dumbbells, and for some exercises it was too much and I had to stick to bands or no weights. It was 3 months before I was back to normal…slow and steady. You may have to take a break from ball for a week or two or more depending on the severity of your tweak. Throwing is fairly explosive, so you want to get your stable movement strength up before you graduate to explosive (as per post 400, noted by Kaitlin above).
Hope my ranting is somewhat helpful. Good luck!
Small edit: avoid smashing on the injured tissue, itself, for the first bit. Upstream and downstream are fair game: T-spine, scapula, delts, triceps, etc.
Thanks for all that info Jeanette. My shoulder is doing alot better. I still feels really junky nearing end range but I can press a bar right now with no pain.
Glad you are seeing some improvement!
This episode has some good shoulder mobs that you might find helpful in that area: