Hey guys. Have had persistent tendonitis in my elbow. I've been dealing as best I can. However, presumably my rotator (back of shoulder) has been tight and inflamed. Bench press is a no go because of the shoulder pain. Is it possible they are connected? Any experience with corrective exercises? Would like to elaborate, but on my phone. Any help would be fantastic.
I was lifting pretty heavy weights on a regular basis around 2 years back ..i have done cycles in the past without pct's and so i was having a low T and little high e2 ..anyways i was weak but i kept on pushing the same amount of weights and that time i injured my rotator cuff(of course i didnt know what it was ) so i kept on doing shoulder barbell presses , bench presses ..until i strted feeling tingling all the way from my rotator cuff area travelling through my triceps and till my fingers ..then i was also losing strength on my afffected (right ) shoulder . So i decided to go to a Physio and he asked me to get an MRI done..So it came out to be supraspinatus tendonitis and there was also some fluid accumulation in my biceps .
So the physio asked me to stop doing weoghts for the time being and he made a plan for me .He Basically asked me for the first few days to only stretch my posterior and anterior delt for like 10 times each with a 5 count hold at the stretch. and after the stretches they would ice my shoulder usually the anterior part as they said thats the origin ..
After doing this and resting for a few days he also put me on some exercise for strengthening the scapula and the supraspinatus with the help of a theraband now my left side was absolutely fine but the affected right shoulder was unable to finsh the movements . But gradually i moved on to a tougher theraband .
THEY TOLD ME TO ICE IT 3 TIMES A DAY and 4 minutes at a time to reduce the inflammation . I religiuously did all the therapy for a long time without doing weights except legs all this time . I started feeling better and after some time i started my weight training again slowly .
Modifications in your movements , ROM , Weights is a must if you want to survive in the long run , i wouldnt say its absolutely fine but yes i can train , not as heavy but decent enough to change my body . DO proper warm ups , Like before doing chest i would also warm up shoulders properly , i do all the shoulder stretches pre and post workouts obviously post workouts are held for a longer durations . Also i have found out Bench press bothers me more than dumbbell presses , i have stopped doing the full incline presses , i do semi inclined dumbbell presses . I start with a machine most of the times before jumping on to bench or heavy dumbbell presses. It really helps . Also i still put ice after every workout.
I can relate to what your condition is cos i also feel my right arm always feels heavier from the inside (not size wise) just there is some kind of heaviness around the elbow and tricep area .
You should take care of it now before it gets worse .
Hope it helps a bit .
