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**OmaPlata** · 09-21-2006, 10:13 AM

I tore mine lifting weights like 10 or so years ago and has never been the same and still has sheiking pain shoot through it sometimes. It never really bothered my BJJ though, only sometimes after class it would hurt, but not during. ANy injury, esp a joint takes alot of time to heal. Depends how you feel about competeing, maybe take the steriod shot? Or just go compete, if it hurts, withdraw, no big deal

**wildcardjd** · 09-21-2006, 10:54 AM

I hurt mine recently lifting weights. Turns out its just tendonitis so i got the shot and it feels good now, but i do have the possibility of injuring it further if i don't take care of it. i got a book - 7 minute rotator cuff solution (off amazon.com). the book details the injury - both external and internal - and how to rehabilitate and prevent injuries. there's little exercises you can do to help it. i'm doing those now. i took 6 weeks off of lifting and bjj training cuz of the shoulder (and my instructor broke my rib) to let it all heal up. Lifted for the first time yesterday and it was slow going. 25 lb dumbbells felt like 90s used to.

bottom line - torn rotator cuffs are tricky. a friend of mine had both surgically repaired. you can heal it up without surgery but the risk of repeat injury is greater (like lower back injuries). check out that book and start working the exercises (for both arms). you shouldn't compete in october either because you can make it worse (bone spurs, more tears in the muscle - it can get ugly).

**Hardball** · 09-21-2006, 11:16 AM

If you can get a physical therapist. They will give you a lot of specific exercises especially with elastic bands.

**Tim McFatridge** · 09-21-2006, 12:05 PM

Hey Jordan, I tore mine about 15 years ago lifting weights. I learned after that to never depend on anyone to spot you when there are hot chicks working out close to you. Anyway I tore mine and took the shot, then found a massage therapist to go to once a week. Would have the massage therapist work on my shoulder everyweek for about 4 weeks. I also was woking at a hospital at the time so took advantage of some of the OT's and PT's that I knew to help me out with excercises. You want to use very little resistance. I have not had any problems with mine in a long time. Although I am the first to tap if you get that shoulder in a lock.

**OmaPlata** · 09-21-2006, 12:43 PM

[QUOTE=Tim McFatridge;238271]Hey Jordan, I tore mine about 15 years ago lifting weights. I learned after that to never depend on anyone to spot you when there are hot chicks working out close to you. Anyway I tore mine and took the shot, then found a massage therapist to go to once a week. Would have the massage therapist work on my shoulder everyweek for about 4 weeks. I also was woking at a hospital at the time so took advantage of some of the OT's and PT's that I knew to help me out with excercises. You want to use very little resistance. I have not had any problems with mine in a long time. Although I am the first to tap if you get that shoulder in a lock.[/QUOTE]

I hear that, I was in a bad positon once where one of my arms was tangled in my GI and the guy had me in a Kimura, my face was buried in the mat and one leg was trapped under one of his. I couldnt yell cuz my face was buried, my arms were trapped and my only leg free was kicking as much as i could but the asshole kept on cranking it and cranking it, its like geezz you fucking idiot, WTF, anyway someone thankfully stopped him. It didnt help my bad shoulder and i was out for a week or so.

**Maxx** · 09-21-2006, 01:13 PM

I would definitely recommend seeing a physical therapist regarding the injury. There is also a good book out there called "Core Performance" by Mark Verstegen. In that book he outlines several "Prehab" exercises for the shoulder and rotator cuff areas. Once you gain a degree of strength back in that area, I would recommend picking up that book at going though the exercises a couple of times a week to strengthen that area.

**sapatiero** · 09-21-2006, 05:32 PM

Sorry to hear about the rotator cuff - you're one of the most helpful & level-headed of the posters here.

I would say try physio/dyclofenac/ice etc. for 6 weeks, and if you're not feeling improvement then consider a hydrocortizone jab or similar. I've been plagued with bad wrists for years, and the hydrocortizone is the only thing that really seems to fix them (but you shouldn't have too many of these in the same joint).

Good luck mate, hope you're grappling again soon.

Keep your pecker up