Rotator cuff and resistance training Topic

Turducken 02/19/18
In an effort to put on lean mass I think I started off too vigorously and have stressed (hopefully not injured) my rotator cuffs. I'm going to take a week off and see how I feel. What are good ways to strength train that wont be an issue for rotator cuffs or otherwise risk an injury (I made the mistake of Googling weight training injuries, oh dear...)?

I can't do squats or kettlebell swings. I do have a set of variable weight dumbbells, and am always looking for things I can do at home, particularly during the winter :).

Thanks

Dietitian 02/20/18 replied to Turducken
Hi Turducken, I would ask a PT about this. I assume you are referring to upper body weight resistance exercises you can do that won't stress the rotator cuff injury? Have you tried a lighter weight, machine simple chest press (without incline/angle)? And the machine simple row might be safe. But still, if you suspect you injured your RC, you might want to get a work up and confirm before doing anything.

FYI, I had a terrible origin hamstring tear that for a long time, I had mis-self-diagnosed as something else. When the pain didn't go away after quite a long time, I finally went to a specialist and got an MRI. I was surprised that it was a severe hamstring tear at the origin. And then everything all made sense and I was able to heal with the appropriate exercise and avoidance of certain types of movements.

Best,
Kathy

Dietician 02/20/18 replied to Turducken
Hi Turducken- To add to what Kathy shared, have you considered lower body pilates workouts? Perhaps the floor core work would be a safe place for you to start without doing any squats. Also, I injured my rotator cuff years ago and the BEST thing for me was physical therapy. They gave me great workouts for rehab and suggested which exercises to avoid that would cause it to hurt. Good luck! Joanna (Dietician)

Rotator cuff and resistance training