Ok...Here's the short verison of the lead up to my question. I dislocated, well suplexed (popped out but popped in on it's own), my shoulder about a month ago when I was doing butterfly (I promise my form has improved since then:D ). I took a week off from swimming, work and everything and my shoulder was for the most part healed, it only bothers me every once in a while..mostlyat work. But today when I was swimming, it kinda started grinding and hurting when I started my recovery on all my strokes. Any ideas about what to do? Drills to make it stronger or anything would be good. When I do dryland I spend some time focusing on making it stronger...benchpress and such, so it should be getting stronger, so I was surprised when it hurt today. Maybe it's the changing weather;). Im gonna let it rest for a day or two and ice it regularly, but when I get back into the pool it would be nice to not have this problem again. Thanx for your help!!
~Kyra
Former Member
popping are NEVER a good sign in your shoulder. My recommendation (after having had 6 shoulder surgeries)---see a doctor!!!!
The fact that you dislocated your shoulder (and it popped back in) is an indication that something isn't right. The fact that you took off a month and it's still bothering you--tells me that you've got a major problem brewing.
Bench presses and the like WON'T make the shoulder stronger. There is a booklet (The 9 minute (or it may be 7 minute) rotator cuff solution that gives specific exercises for rotator cuff problems. That's the 4 muscles that are holding your shoulder together AND are (probably) what you've injured.
If you HAVE injured your shoulder--butterfly is NOT a stroke you should be doing!!!! It's the hardest stroke on the shoulder.
Do a search on here--there have been ALOT of people writing on shoulder problems over the past months.
Former Member
Kyra, I think you should take that kind of thing really seriously and consult a doctor, 'cause we all sometimes procrastinate with "minor" pains and then end up with smth. major that needs a surgical inteference.And I suggest you do not work out before you see what a doctor says.It might be still not too bad and you don't want to make it worse.We do stupid things when young and try to exceed our physical performance regardless of what is up.I learnt it by my experience: I used to powerlift for 5 years and rushed into big weights once after a little break from lifting and strained my shoulder ver bad(no dislocation fortunately).It hurt for quite a while.BUt I do believe that you can make it stronger by bench-presses and stuff.I kept excersizing with smaller weights and higher reps and eventually healed my shoulder.I never had any trouble with it since(about 3 years now).One tip though:when you bench-press, do it slowly, with good technique, lowering the bar down to your nip area :-))), DO NOT JERK THE WEIGHT or you'll hurt the shoulder even more and do not do heavy weights.Hope your shoulder problem is something you won't even think about very soon ...
Good luck
Former Member
You should consult an orthopedist who specializes in sports medicine. If the problem doesn't require surgery, he (or she) can refer you to a physical therapist for specific exercises. Many of the exercises designed to strengthen the rotator cuff use elastic bands. Bench press won't help (and may make things worse).
I agree with Craig! I kept resting, recovering then reinjuring my shoulder. Rotator cuff exercises are boring as heck but, the ONLY way to heal your shoulder!!
Former Member
Well I went to the doctor and the verdict is in. I can't do butterfly or breaststroke for 3 to 10 weeks!! Luckily I can still swim, but workouts are going to be boring now. Apparently I re-aggrivated my shoulder injury, so my A-C joint bones (the clavical and something else) are banging together like the ligament isn't strong enough or something like that. Fortunately it's just minor so time can heal it. Any ideas of freestyle or backstroke drills to make my shoulders stronger? Thanx!!
~Kyra
Former Member
If you don't strengthen your rotator cuff you will continue to reinjure your shoulder. You need a referral to a physical therapist. Rest alone won't "fix" the problem.
Former Member
Do you guys know of any rotator cuff exercises that I can do at home on my own?
Former Member
You really need to be shown the exercises by a physical therapist, who will design a program specifically for you. You can then do the exercises at home. The key is to continue to do them for as long as you intend to swim.
