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Front Shoulder pain

Discussion in 'Common Training Injuries' started by Corona, Mar 26, 2019.

  1. Corona

    Corona Member

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    Hi all, sorry for the number of these types of threads recently but I want to make sure I'm doing the right thing.

    For a while I've had a pain in the front of my left shoulder (a dull ache that worsens during rowing, dips etc but is only there intermittently when not exercising) that I believe developed after I started doing circuits too often, too fast (from very few to about 5/6 times a week or so) without stretching the front of my shoulder.

    It seems the general consensus is to see a physio/GP if the pain doesn't subside after resting, icing and stretching for a few weeks.

    Would it be safe to go to the GP about it with the medical records scrutiny, or is it best to just save up and go directly to the physio again?

    Thanks and sorry for the quantity of these threads.
     
  2. Deleted User

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    I’m sure our resident medics will be along to help but one thing I’ve found over the years is that stretching and a decent level of flexibility helps, but injuries (especially in muscles as complicated as shoulders) usually come from strength imbalances, not from lack of stretching. A lot of lads who lift weights struggle because their chest and front delts are big and strong from press ups bench press etc but their rear delts and stabilising muscles are weaker - this can cause big problems. If I were you I’d start doing a lot more pull ups (with good form) face pulls and other rear delt exercises. Might be worth seeing a private physio in the meantime too, not a gp though, they’ll just say to rest and potentially hold your medical back.
     
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  3. Johnny_Anonie

    Johnny_Anonie Moderator

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    Hi mate,


    Don’t apologise. There is absolutely nothing wrong with asking questions regarding your health, especially when it is related to your career ambitions. That is what this place is all about after all. Top advice from @Kalashnikov30 regarding stabilising your muscles.


    Ok so- As with any online advice, be aware it is only advice and by no means a diagnosis! You should always seek to obtain advice from a healthcare professional in person. As there will be a number of physical assessments/observations they can conduct to establish the nature of the injury.


    Quick question- Does the pain often gets worse if you’re doing something where your arm is above your head?


    Chances are you are experiencing nothing more than tendonitis. Tendonitis is inflammation of a tendon which may explain the “dull ache” you are describing. You can treat mild tendon injuries yourself and should feel better within 2 to 3 weeks. So don’t worry.


    However there is also a chance that you have sustained a rotator cuff injury, which can affect the muscles and tendons (connecting tissue) in your shoulder. Again nothing to overly panic about and can be treated easily enough. It certainly won’t prevent you from joining once healed.


    Get this fear of being deferred for entry out of your head. If you try and grizz this out without getting it checked then you risk permanently damaging your shoulder and its surround tendons. If you rock up to CTC injured you’ll be caught out very quickly, trust me. Your health comes first. The Royal Marines aren’t going anywhere. Get it checked out and you’ll be able to join in good nick.

    In the meantime try not to lift heavy weights or do activities that involve rotating or lifting your arm over your head. If you need pain relief you can take paracetamol or ibuprofen. Avoid heat packs and hot baths.


    I am sure some of the Royals or PTI types can help with this- but once healed if you insist on using the rowing machine It is important to keep the elbows down near your side when performing rows to avoid pinching the rotator cuff. Also, maintain an erect posture while using the row machine to avoid irritating the back and shoulders.
     
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  4. Corona

    Corona Member

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    Thanks both for the huge wealth of info, its really appreciated.

    Will rest it for 3 weeks and then if the pain persists I'll go to the physio privately (if deemed necessary a specialist etc), once healed I'll ensure I'm targeting and not forgetting about the rear delts as I have a feeling this could definitely be a cause.

    Thanks for the rowing advice, I've been doing it extremely wrong. Once I'm back to running I'll lay off it quite so much apart from the warm ups on arnys program.
     
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  5. Corona

    Corona Member

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    Apologies, I completely forgot to answer the head question in my reply and only just rememberd.

    I waved it around above my head a bit and did some over head motions for a few minutes, other than feeling a little weird in the places its been hurting, no bad pain.
     
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  6. Deleted User

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    How come?
     
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  7. Johnny_Anonie

    Johnny_Anonie Moderator

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    Heat can significantly aggravate inflammation. Cold compresses are much better for inflammatory conditions.

    The best way to remember it is Ice puts out the “flame”

    So applying a cold compress to the inflammed area will help calm down damaged superficial tissues that are swelling up.

    Heat is much better for the likes of chronic pain, especially back pain.
     
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  8. Katmum

    Katmum Member

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    Heat pre exercise
    Ice post exercise

    Think of it as warm up then cool down
    Do not ice for more than 20 minutes as you can cause more damage
     
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  9. physiomum

    physiomum Active Member

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    Definitely go and see a private recommended MSK physio. They will be able to give you an indication as to the origin of the problem eg rotator cuff dysfunction , cervical neural pathomechanics, tendinopathy etc. This will help you to determine what exercises, manipulation, rest or investigations are appropriate to go forward with and give you some idea of a prognosis or rehab timeline.
     
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  10. arny01

    arny01 Ex Pongo.

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    Some brilliant advice from serious professionals here!!
     
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  11. Corona

    Corona Member

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    Thanks all for the advice. I will look into getting it checked by a physio asap but may have to wait for a few weeks. With regards to the icing of shoulder and shins etc, is there a max time period to do it totally in a day? Or is it as much as needed, kept to 20 minute sessions with an hour or so in between.
     
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  12. Katmum

    Katmum Member

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    Up to 4 times a day is the standard. 20 mins a time.
     
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  13. Corona

    Corona Member

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    Thanks and will do.
     
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  14. physiomum

    physiomum Active Member

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    I would recommend as soon as possible really @Corona the sooner you get a diagnosis the earlier you can be following advice, doing appropriate exercises or undergoing further investigations and getting yourself on the mend.
     
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  15. Johnny_Anonie

    Johnny_Anonie Moderator

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    Top advice on here boys & girls.
     
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  16. Corona

    Corona Member

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    Will do, just Dad putting spanners in the works as he doesn't see the point in spending money on physio privately when there's a large chance it will be 'worthless'. Once I'm paid this month wages, if I haven't managed to convince him I'll just have to pull a sneaky.
     
  17. Katmum

    Katmum Member

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    Get it looked at asap. Not worth risking long term injury. If it's nothing, great, you'll only be down 30-50 quid.
    But if it's something, it will be money well spent
     
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  18. Corona

    Corona Member

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    Right on, I'll book ASAP. Would it be better to search for a sports physio or just go with the GP one but privately?
     
  19. physiomum

    physiomum Active Member

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    Ask around your sporty friends to recommend who they go to preferably a Chartered physio.
     
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  20. Johnny_Anonie

    Johnny_Anonie Moderator

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