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Shoulder injury advice
mooshoepork
Registered User regular
Registered User regular
First I want to preface this by saying I'm going to a doctor on Monday.
I've just started playing ice hockey and my body is not used to exercise of any kind. We were doing drills where we'd fall over, and get back up. Now, falling over was fine but when I got back up I seem to have thrown out my shoulder. I could describe it as a twinge. It kinda felt like a really bad charlie-horse.
Since then my shoulder has been iffy but no big problems. I figured it was because I hadn't ever worked certain muscles in it before, and I just had to build them up. The other day however, under no incident, it started really hurting. I think it's best described as a throbbing pain that isn't exacerbated by movement. It feels like my bone is really cold...and it kinda moves down my arm. Sometimes with I lift my hand up though I'll feel a twinge and my hand goes weightless for a second.
Any idea what this could be? I'm going to a doctor on Monday but I'm hoping it isn't nerve damage or anything because that would be expensive to fix. What are they most likely to do? X-ray even though there was no blunt trauma of any kind? It's not really sensitive if I poke or prod the painful area. It feels more internal. It's mostly centralised I guess at the socket where my arm connects to the shoulder.
I've just started playing ice hockey and my body is not used to exercise of any kind. We were doing drills where we'd fall over, and get back up. Now, falling over was fine but when I got back up I seem to have thrown out my shoulder. I could describe it as a twinge. It kinda felt like a really bad charlie-horse.
Since then my shoulder has been iffy but no big problems. I figured it was because I hadn't ever worked certain muscles in it before, and I just had to build them up. The other day however, under no incident, it started really hurting. I think it's best described as a throbbing pain that isn't exacerbated by movement. It feels like my bone is really cold...and it kinda moves down my arm. Sometimes with I lift my hand up though I'll feel a twinge and my hand goes weightless for a second.
Any idea what this could be? I'm going to a doctor on Monday but I'm hoping it isn't nerve damage or anything because that would be expensive to fix. What are they most likely to do? X-ray even though there was no blunt trauma of any kind? It's not really sensitive if I poke or prod the painful area. It feels more internal. It's mostly centralised I guess at the socket where my arm connects to the shoulder.
mooshoepork on
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Did you land on the front of the shoulder or the back when this happened?
Ice it, keep from doing too much with it. There's a few things it could be.
Yes, no pain at all
Yeah, no pain.
I didn't really land on it, I just pushed myself up with it. It hurts at the front/side.
What will ice do? Just numb it? I'll try to lay off it, but I've got a pretty intense hockey schedule. It'd suck if I'd have to take time off. Rather take time off than make it worse though. Thanks for the info
3 months wouldn't be good
But also, playing through pain is part of what hockey is all about!
I'll try and stay off it best I can and ice it occasionally. Doctor Monday anyway! Thanks
It is seriously the best thing I have ever done. Loving it. This is so frustrating because I just want to practice constantly, but at the same time don't want to push it
Ice reduces inflammation. It is a really great idea
Without proper strength to protect your joints - especially shoulders - you stand a good chance of sustaining a serious injury (like a dislocation) which will ruin your fun.
Good to hear your having fun, but sports like ice hockey are hell on your body, so you need to be as strong as possible to ensure you can take the hits.
I took some Voltaren anti inflams and put ice on it for 20 minutes. The drugs haven't kicked in yet, but the ice didn't change anything. Maybe it isn't inflamed? Or should I be leaving it on longer?
Being able to move your arm above your head without issue is a good sign, but keep in mind your shoulder joint is an inherently unstable area and prone to all sorts of nagging injuries - nerve, tendon (rotator cuff), muscle, cartilage, you name it. Only thing that can save you is having all your muscle anchor points (there are a ton) as strong as possible so that any blunt trauma is soaked up by muscle tissue instead of your shoulder capsule.
Just keep icing and taking NSAIDs and don't use it for anything besides very basic activity until the pain is completely gone for at least 2 days straight, then try gentle shoulder work and see how it feels. A physio is an excellent person to have handy as well, just in case...
External Rotation:
http://www.youtube.com/watch?v=jRry9lKQRGo
Internal Rotation:
Internal Rotation
After a month try and up the weight a little, but as mentioned keep in mind that these are exercises designed to work 3 tendons (basically) and as a result the exercises are more about conditioning the tendons so that they respond properly and rapidly to any impending impact.
FYI for any workout designed to protect the shoulder capsule, you need to consider working the following anchor points:
i) deltoid complex (anterior, posterior, medial)
ii) bicep
iii) tricep
iv) scapular
v) traps
vi) pectoral complex (upper and lower)
Those are good areas to focus on as a starting point; getting them into shape along with the rotator cuff exercises will go a long way to protecting you in an impact situation. The heavier the weight they can move and the faster they can move said weight will directly influence their ability to protect your shoulder.
Not sure if it was the drugs or ice but when I woke up this morning my shoulder has almost zero pain. I can still feel it a bit, but it's a lot better than before.
Went to the doc. She made me do some exercises. 4 I think. I couldn't do 2 of them without pain. I'm getting an xray and an ultrasound in about 4 hours so I'll let you know what happens.
I'm still on the anti-inflams as well.
I told her it hadn't hurt since I came and she told me not to get the injections. It's been really good lately and I've been building the muscle. No pain at all.
If it flares up again I suppose I'll have to get the injections.
Consider this solved then
I'll start the above videos tomorrow.