Advice

The results are in. The doctor says it is bicep tendonits. I was looking for workouts that I could use without further injurying myself. I know FIT 42 said he had the same thing. I am looking for a workouts for the week. I need to take it easy for a while but I still want to improve.

Thank you.
Jon

My friend, take it from me: I URGE YOU: DO NOT LIFT ONE WEIGHT UNTIL YOU GO TO PHYSICAL THERAPY AND FIND OUT EXACTLY WHAT MOVES ARE OK FOR IT. I DID NOT DO THIS, I WAS AN IDIOT, AND I AM PAYING THE PRICE OF PERMANENT SCAR TISSUE AND MAYBE NOT USING THAT SHOULDER FOR ANOTHER YEAR OR TWO, IF EVER! IT'S JUST NOT WORTH IT!!!!!!!! Eventually I went to therapy and it did help a lot. Just put all your effort and energy into great physical therapy workouts. It will get better with patience and time, but really, what it needs right now, besides PT is rest. (Sorry.) I know it sucks, but please trust me. In time, with proper treatment, it will get better if if you let it heal. BUT LET IT HEAL!!!!!!!

P.S. Work like hell on your core and legs!!!

Originally Posted by tyalana

I would agree with this statement. I had two cures for it one was physio and the other was my chiropractor who did a active release technique that was painful but it really worked. Active release involves applying pressure to the sore point and then working that muscle through a range of motion while keeping the pressure on. Painful but it works well. I found doing dumbell work instead of using a bar kept the pressure of it and allowed it to heal while I did physio. Once it feels better do not jump back into heavy weights, work back into it gradually.

The trick is to avoid any exercise that aggravates it, if you keep aggravating the tendon it will not heal because you just keep causing more damage and that will lead to scar tissue and eventually it will grid you to a halt. I found staying away from barbell work and sticking with light dumbell work did the trick for me. Everybody is different you might find avoiding all exercises in that area works best, just remember once it has healed work back in gradually it is a tendon and it can re injure easily. I found flexibility in that area helps because bad posture helps to aggravate the injury also, rounding the shoulders forward when you sit ect keeps the pressure on the tendon.
Find a good sports physio person. Good luck.

It is really hard not to do to much or anything at all. I would really rather be healthy and strong in the long run, rather than think I can get through this and it will go away on its' own. Thank you.

I agree! Most of my physical therapy involved loosening up my pecs and strengthening my scapular muscles, because I was guilty of rounding my shoulders. I hurt mine doing dips, which put the shoulder joint in such a compromised position. I would hang there and shake and struggle trying to get that 10th rep and I basically felt it go one day. But what did I do? Keep training, of course. Biggest mistake of my life. Should've stopped everything and gone right to the doc. Live and learn.

FIT, thank you. I just came back from therapy. I am commited to getting better. I will probably concentrate on core and legs. Do a decent amount of cardio. I should be ok.