Shoulder Problems

RE: Shoulder Problems

Former Member — Thu, 09 Aug 2007 05:04:11 GMT

Its been a few weeks, so I thought I'd post an update. I've been doing the RC exercises regularly, around 4-5 days a week, and things have been improving. I had one set back about a week and a half ago (mainly due to my stupidity), but seem to be headed back on the right track. I have also started warming up with fins on, no matter how my shoulders feel. This seems to make a huge difference for me. As for the sleeping on the back issue, i think i finally have figured out a partial solution. I bought a memory foam mattress cover, along with a more supportive neck pillow yesterday, and I finally managed to fall asleep on my back and wake up in the same position. If it works, it will definitely be worth the money.

RE: Shoulder Problems

slowfish — Mon, 06 Aug 2007 07:41:01 GMT

I've had on and off shoulder problems for several years and did the rotator cuff exercises with bands and weights. i kind of just gave up casue i didn't hurt that bad. last october, i started doing this weight training routine to get stroner for tri-training but it had the unexpected benefit of virtually eliminating my shoulder problems. My upper body exercisers are: 1. bench press 2. biceps 3. triceps 4. lat pull downs 5. dumbell pullovers 6. and one i don't know the name of but you use very, very light weights, start with arms out to you side palms down, lift both arms out to the side and when your arms are straight out to the side rotate your palms and finish raising your arms till they are straight over head. i only do 2 sets of 10-12 of each twice a week. i guess i just needed the balance! good luck...

RE: Shoulder Problems

Former Member — Fri, 03 Aug 2007 05:30:41 GMT

I'll definitely consider looking into ART if my shoulder doesn't respond to the RC exercises. I looked at the page, and unfortunately, the closest ART person is over an hour away. I might also get the book they have, and see what I can do on my own. Thanks for all your advice! You rock!

RE: Shoulder Problems

Former Member — Thu, 02 Aug 2007 12:40:34 GMT

For those considering a non-surgical alternative to shoulder issues or an escape from chronic tendonitis or tendonosis, check out www.treatingpain.com/. I've had four prolotherapy treatments, but I'm switching over to plasma regeneration next month. My doc estimates it's covered by insurance 75% of the time and that it's more effective, more quickly than prolo. I think if/when I go to the doc for my shoulder, I need to try to find a different doctor. His advice for any injury has always been rest and physical therapy. And stopping whatever activity caused the injury has always been suggestion #1.

RE: Shoulder Problems

The Fortress — Thu, 02 Aug 2007 09:12:55 GMT

I think if/when I go to the doc for my shoulder, I need to try to find a different doctor. His advice for any injury has always been rest and physical therapy. And stopping whatever activity caused the injury has always been suggestion #1. I went that route too. It didn't work and I sought other answers. In my own experience, it's best to question this type of canned response. Indeed, I seem to recall Jayhawk posting an article in a thread awhile ago opining that one should NOT rest to cure an injury. There are alternative treatments. Interestingly, it seems I know more triathletes than swimmers that use them. I don't know why. If you find your shoulders hurting again, and PT isn't helping, try ART. www.activerelease.com. There are several swimmers on this forum that do ART. I think it's much more effective in battling shoulder tendonitis than PT, when combined with RC exercises.

RE: Shoulder Problems

The Fortress — Wed, 01 Aug 2007 05:30:21 GMT

I'm curious, how does this book compare to the "Buchberger 12" that I saw talked about earlier? I am definitely like you, i need variation to save myself from boredom. The book has a wider array of simpler exercises. I don't have the Buchberger 12 book, but I watched the video many months ago. I seem to recall that the Buchberger exercises are more complicated, multi-step exercises. I probably need to review the vid again. I also understand that Dr. Buchberger has introduced even more new exercises at his recent clinics. For those considering a non-surgical alternative to shoulder issues or an escape from chronic tendonitis or tendonosis, check out www.treatingpain.com/. I've had four prolotherapy treatments, but I'm switching over to plasma regeneration next month. My doc estimates it's covered by insurance 75% of the time and that it's more effective, more quickly than prolo.

RE: Shoulder Problems

The Fortress — Tue, 24 Jul 2007 10:46:33 GMT

There is an excellent book/phamphlet with RC, scapular and core exercises at www.rotatorcuffrelief.com. The illustrations and explanation are very good. Worth the $. I need to add some of these exercises to my regimen and vary it more so I don't die of boredom.

RE: Shoulder Problems

Former Member — Tue, 24 Jul 2007 05:00:36 GMT

I'm curious, how does this book compare to the "Buchberger 12" that I saw talked about earlier? I am definitely like you, i need variation to save myself from boredom.

RE: Shoulder Problems

Former Member — Mon, 23 Jul 2007 16:19:51 GMT

Since my shoulder issues started, I kind of just migrated to being a back sleeper. I started by sleeping on my chest. After a few nights, it became comfortable and I rolled over to my back. I rarely roll on my side, but when I do I can tell in the morning. Maybe, it'll work for you. Good luck.

RE: Shoulder Problems

Former Member — Mon, 23 Jul 2007 16:07:45 GMT

Dang. I've been trying to switch to sleeping on my back the past three nights, but absolutely no luck. Unfortunately, I think my shoulder is made worse by how I sleep, since the right one is taking longer to recover, even though it was not as bad as the left. Grrr. This is going to be a long road.

RE: Shoulder Problems

Former Member — Sat, 21 Jul 2007 14:14:34 GMT

I was a diehard shoulder sleeper until my most recent episode with neck/shoulder pain, where both of my shoulders would hurt like a mofo with the simplest arm movements, and tendons would go *TWANG* with the slightest medial rotation. I simply could not sleep on my side and endure the total collapse of the shoulder joint that comes with the position. Nothing like PAIN to make you change your habits! I got a memory foam pillow (has a small neck roll on one side and a slightly larger neck roll on the opposite side, and a head-cradling concavity in between) and I sleep now on my back with 2 pillows under my knees (this helps it be just weird enough if you do turn on youir side in your sleep that it serves as an unconscious deterrant to doing so), with my arms relaxed straight at my sides, not crossed over my chest, not flung hither and yon, just boringly straight by my sides. Combining that with some private coaching on my stroke, perpetual posture awareness (shoulders back and down in a ballet "back connection" position) no jutting my head forward while computing, and weight training to stabilize my shoulders, and I feel normal again! I gotta say, though, I really miss the fetal position. Willow

RE: Shoulder Problems

Former Member — Sat, 21 Jul 2007 13:16:13 GMT

Sleeping on your shoulders can be a real no no. Funny that this was brought up as I somehow did this the other night and woke up with a VERY sore shoulder. It's a fair amount more comfortable now but all through my swim last night I could tell that the muscles were a little out of tune because of that mistake.

RE: Shoulder Problems

The Fortress — Sat, 21 Jul 2007 12:01:38 GMT

I was a diehard shoulder sleeper until my most recent episode with neck/shoulder pain/quote] I am a die hard shoulder sleeper. And I always want to sleep on my injured left shoulder. :shakeshead: I've tried breaking out of this rut, but can't seem to. I hate sleeping on my back. Lately, when I've had shoulder pain, I think it's from my sleeping position more than my training. But I'm such a bad sleeper anyway, I hate to muck with my sleep position. But I really wish I could switch to being a back sleeper. Maybe that will be my new long term goal and I can report a major breakthrough on that score some day. LOL. (I am doing much better on the posture and head jutting score!) Also, I don't have any back issues, but I thought sleeping on your back was good for people with back problems? That's what Mr. Fort was told to do.

RE: Shoulder Problems

Former Member — Sat, 21 Jul 2007 11:16:35 GMT

Try and try again sleeping on your back, especially if you don't have sleep issues. Isn't sleeping on your back bad for your lower back? Sleeping on your stomach is bad for your neck, and if sleeping on the side is ruled out as well, there doesn't really seem to be an option. Anyone figured out how to sleep suspended in the air? ;)

RE: Shoulder Problems

Former Member — Fri, 20 Jul 2007 14:08:56 GMT

You guys are awesome here. Right now I have decided to swim Monday, Tuesday (stroke work with coach), Thursday, and Saturday. Trying to avoid back to back days in the water at the moment. Its been a week since my shoulders forced me out of the water, and for the most part they seem to be doing better on the reduced yardage. Fins have been great this week, and if the shoulder got too much, I just kicked. The weird thing is using a kick board actually hurt more, so i just ditched it. Swim4Sanity: what you described was actually one change my coach has already made me make. He told me that he has noticed an increase in tendinitis in people who enter with their hand sideways. I am working on making this a habit, and try to stay aware of it during workouts. I'm doing the RC exercises almost every day, always in the evening, and after swimming if i swim for the day willow: I'll try making the change to sleep on my back. My problem is i have a major habit of sleeping on my stomach, one arm at my side, one arm under my head as a pillow. Unfortunately, I am a very squirmy sleeper, so even if I fall asleep on my back, there is no guarantee i will wake up that way. But all I can do is try!

RE: Shoulder Problems

The Fortress — Fri, 20 Jul 2007 11:04:53 GMT

Do not use a kickboard! Sorry, should have mentioned. No need for a kickboard to kick and kick fast. Although I do like my monofin. No paddles either when shoulder are an issue. And don't put your hand in sideways. Argh. Ouch. I think you are correct on the sleeping issue. Alas, I am a side, squirmy, tossy sleeper. It's much better to sleep on the back. Easier said than done though. Maybe pillows would help. These days, when my shoulder/neck/trap is sore, I know it is very likely due to how I'm sleeping. Which is atrocious. Try and try again sleeping on your back, especially if you don't have sleep issues. Oh, and loosey goosey joints are no good for running either. Might as well stick with swimming. Loose ankles = running injury.

RE: Shoulder Problems

swim4sanity — Fri, 20 Jul 2007 10:57:19 GMT

I have had shoulder problems since swimming in high school, genetic loosey goosey shoulders I guess. Anyhoo I changed one thing about freestyle and it helped tremendously but it is not "conventional". Rather than enter my hand sideways, my hand enters palm down, fingertips first, elbows high. After my hand enters I pull down a little and then scull outwards a bit. Does that make sense? I combined this with many of the RC and other stabilizing exercises on my off days or the night before a practice. It has made a huge difference. It is not for everybody but it worked for this long time tendonitis sufferer.

RE: Shoulder Problems

The Fortress — Fri, 20 Jul 2007 08:42:21 GMT

You took a LOT of Advil. I know people who live on this stuff. I rarely take it anymore. Not supposed to anyway since I'm doing prolotherapy. But too many anti-inflammatories, like cortisone, slow the healing process. You probably already know this. There is no evidence regarding the efficacy of glucosamine, but I know people that swear by it too. Lay off backstroke. Ramp up the kicking. Although I think it's a mistake to kick exclusively unless you really have to. It's too boring. You'd probably have better results by wearing some fins if needed and mixing in more kicking IMHO. Might not want to do consecutive killer workouts in a row and go one easy, one hard for awhile if you think you have tendonitis.

RE: Shoulder Problems

Former Member — Fri, 20 Jul 2007 05:51:54 GMT

I learned my lesson, but still prefer to be over cautious than reckless.

RE: Shoulder Problems

Former Member — Fri, 20 Jul 2007 05:09:55 GMT

I have the dang loose shoulders too, loose everything. I had to give up practicing shiatsu because my thumbs bend at the first joint at a 90 degree angle! I'm Gumby. One thing I feel compelled to point out, is if you have loose shoulder joints you should do everything you can to avoid side sleeping. Train yourself to sleep on your back with your arms down at your sides. It helps ALOT. Willow

RE: Shoulder Problems

Former Member — Thu, 19 Jul 2007 16:42:06 GMT

I think taking some NSAID's before swimming would be a grand idea. If there is inflamation and impingement the NSAID's will help to alleviate that issue when the joint is most active. We are not talking about rx pain killers here, I don't think you will be masking any real pain (I was once concerned about the same thing you are and found it to be untrue). As I was recovering from my shoulder problems I would swim free until I started to feel discomfort and then resort to kicking for the balance of my yardage or time. Today I rarely stretch before getting in the water. I will do some light stretches for my lats and triceps throughout the day, especially after a hard swim the night before, but nothing like I used to do. I find that about 400 yards of easy 50's gets me stretched out sufficiently to have a good workout.

RE: Shoulder Problems

Former Member — Thu, 19 Jul 2007 16:26:21 GMT

Crap. I hate dealing with tendinitis. I have dealt with it in both ankles before, and definitely want to get it dealt with before it becomes very bad. Can I ask exactly what a "recovery swim" is? Usually when my shoulders are bugging me, i make sure i go easy for the night. If I am doing intervals, i do a very easy interval so my shoulders have time to rest between swims. If one stroke gives me more problems (usually back), i avoid it. If my shoulders start hurting, i rest, try a little stretching, and put on fins. If it doesn't help, i either just kick or get out. Usually I don't like to completely stop for more than a few days (although I did stop for a week earlier this month). I try to do more with stretching, going easy, and making sure I am listening to what my body is telling me. I have also found that taking Glucosamine has helped in the past, so I've been taking that again as well. I'll also stop stretching, or at least cut it way back. I never thought of it doing more harm than good. Right now my usual schedule is I swim from 6:30-7:45, go home, eat dinner, do RC exercises, then out come two ice packs. Even though my right shoulder is rarely painful, it always feels good to put an ice pack on it, so i have a feeling that there is trouble starting, and i am just keeping it at bay. I use Advil for pain/inflammation. My theory on anti-inflammatory meds is pretty much the same as yours, that if there is pain, there is inflation going on, and will use them when things get bad. However, I only take at bedtime to avoid hiding pain.

RE: Shoulder Problems

Former Member — Thu, 19 Jul 2007 14:57:51 GMT

I'd also suggest ice after you swim and again at bedtime. Antiinflammatory agents might be a bit controversial, but I personally use Aleve when necessary (pain=inflammation).

RE: Shoulder Problems

Former Member — Thu, 19 Jul 2007 10:10:24 GMT

You took a LOT of Advil.

RE: Shoulder Problems

Former Member — Thu, 19 Jul 2007 10:07:51 GMT

The main reason I'm hesitant to take a NSAID before exercising is because back in college, I wore crappy shoes one day before I was to go out on a long hike with friends. By the end of the day, I was in so much pain, I literally could not stand up, but being stubborn, I took 4 Advil, and started to hike. 4 hours later, i popped 4 more, and continued like that for the rest of the weekend. It took 6 months of physical therapy, 2 months of crutches once I stopped the Advil and three years later, my ankles still bother me at times and are easily injured. Just from that weekend of extreme stupidity, I tend to be over cautious of using anything that can mask pain. If its hurting, I want to know. However, I think I will just take Advil at bedtime all week to hopefully get my shoulders really calmed down.