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Insanity - Rotator cuff injury
Insanity - Rotator cuff injury
shoulder injury rotator cuff
5/26/10 12:46 PM
I had my shoulder repaired about 15 years ago for chronically dislocating. Recently, it has been giving me trouble. I think I sleep on it and it stretches out and then it just hurts all the next morning and day...even to shift my car and lift and reach for things.

I'm in the 4th week of Insanity and the last few workouts, I haven't been able to do push-ups and today could not even do planks. I modify to keep my heart rate up but I've looked at some of the "max" dvds and there seems to be a lot of shoulder work.

I'm afraid that I'm not going to be able to the last 4 weeks 100% and it's pretty frustrating.

Has anyone else had a shoulder injury which prevented them from getting the "insane" workout they wanted to do?

Previously, I had to allow weeks for complete rest so it would heal and after some physical therapy, I was able to slowly get back into arm exercises.

I can't do the plyo in Saturday because I'll be out of town and next week is recovery week so I'll rest it then but I was just wondering if anyone else had similar issues and how they coped!

Thanks for any input!
Kathy
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RE: Insanity - Rotator cuff injury
5/26/10 1:31 PM as a reply to downhillmonkey.
I was doing the hundred pushup challenge and got to the point of doing 150 pushups and had to quit due to shoulder pain. Nothing happened while I was doing the pushups but the next day I started having terrible pain in my shoulder. It would ache and burn underneath my should blade, my arm would go numb and ache, it hurt to put on my coat. I tried ice, heat, advil, etc. nothing was helping. I had stopped doing pushups and pretty mush all upper body work. It was starting to get a little better and then my neck got terribly stiff and I couldn't stand it anymore so I went for my first every massage. The relief wasn't immediate but I was much improved after the first one and went back a week later and she really worked those muscles in my back and shoulder. I get a slight ache now and then but nothing near what it was. I'm going for my 3rd one this week but I am back to doing pushups and no problem so far (I am not doing the number that I did when this first started though, working my way back up.) From my understanding, it was lactic acid build up in the muscles that was causing most of my pain. My MT told me to take a new tennis ball and put it between my shoulder and the wall and press and run it up and down the bad areea.

I think rotator cuff presents different that what I had so if your symptoms are different, you may need to see a Dr. I'm just so glad that I can get back to my regular workouts and I won't wait so long to get a massage next time.

I hope it clears up for you.

Deb
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RE: Insanity - Rotator cuff injury
6/2/10 12:58 PM as a reply to CalendarChic.
Hi Deb! I'm glad to hear you are able to do push-ups again! It sure is frustrating not being able to keep up with the moves due to injury.

I think I have shoulder bursitis. I had surgery over 15 years ago and recently had one round of physical therapy for the pain. They gave me small, isolated exercises like "external rotation", "external rotation in abduction", "Prone horizontal abduction in neutral and full external rotation 100 degree abduction". They also had me do some rhomboid strengthening. They had me do that before going back to normal exercises.

I decided along with ice, and massage (good idea!), I'll start doing those exercises again.

So, we are about to embark on Insanity Max and I figure I'll just modify all the moves I can't do. Huzzah for recover week!
emoticon
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RE: Insanity - Rotator cuff injury
6/2/10 1:50 PM as a reply to downhillmonkey.
My mom had both of her rotator cuffs freeze when I was in high school. It took many months of PT and exercises at home but they both did get better and she has no issues now. Hang in there and I know those exercises are boring but they really do help. And I hope the massage works for you too!
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RE: Insanity - Rotator cuff injury
6/3/10 5:16 AM as a reply to CalendarChic.
Have you checked back in with a Dr. recently?

You sound headed down a road I once went down. That road was two years to recover. Don't go there, ditch the bothersome exercises and rest the shoulder except for those PT exercises. The pain you describe seems acute to me and is a very strong warning.

Try replacing push ups with resistance band exercises. As I was recovering I couldn't do push ups or bench press with free weights without pain. But, I could use resistance bands and my Bowflex(resistance) to do bench press(basically a weighted pushup).

Six years ago is when I came out of recovery. Just did P90X and push ups still bother my shoulders. Watch where your elbows are in relation to the shoulder to make sure it's not a problem with form.
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RE: Insanity - Rotator cuff injury
6/3/10 11:07 AM as a reply to pyro13g.
I'm on the second round of Insanity and recently my knee started to make some noise as well as having some serious pain once in a while. I pushed through it until one morning walking down stairs every time I put pressure on the knee it popped. I shut down the workouts right then and decided that I needed to rest for a few days before I crank it up again (I'm in the final two weeks). If things are feeling better I'll probably start month two over again. If it doesn't then I'll be making a trip to see Doc.

Good luck!

Joel
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RE: Insanity - Rotator cuff injury
6/7/10 12:58 PM as a reply to joelp57.
You're right pyro13g. I did the first Insanity Max today and barely moved my right arm. As an example, when they did the one arm plank punches, I just did my physical therapy moves with my arm band. My heart rate went way down so it seemed harder to get back into the aerobic part of the workout but if that's what I have to do to keep fit, then that's what I'll do!

I have seen a doctor and they sent me to my physical therapist who is AMAZING. I know the exercises to do and I'll continue to do them (and avoid pushups, etc) until it feels slightly better. Then I'll go back to PT and they'll give me some new exercises. And hopefully I will be able to be ready for P90X. (we start that again in another month)

In the meantime, it's all about adapting. I need to prep and plan ahead and swap out exercises that I can't do with ones I can.

joelp57 -
I'm familiar with knee pain. I had ACL replacement less than 10 years ago and my knee is always up and down, depending on my activities. I tried running again and that just made it way worse so I stopped..that was right before we started P90X. Thank goodness Tony H advises to be very careful with the knees to avoid the pain.

The popping and swelling can be a concern so take it easy!
That's how I found out my knee was bad years ago because it would pop and swell when I was out working in the yard. Then it started locking up. Daily. After 3 rounds of PT, and having my knee lock up mutilple times a day, I finally had an MRI. That's when I found out I had no ACL. The doctor said that popping noise was probably my meniscus tearing so please be careful!
5 days after my surgery, my quad muscle was so atrophied. I was surprised how quickly it goes. I'm glad I had the surgery but when my knee pops now, I listen to it and take it easy.

Hang in there!
We can work out with injuries but just pyro13g said, we need to be very careful with those affected areas.

Take care!
Kathy
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RE: Insanity - Rotator cuff injury
4/12/13 1:53 AM as a reply to downhillmonkey.
I had bought the P90X system about 6 years ago. Attempted to do it a few times in that time frame. Last year I thought there was no time like the present to make a positive change in my life. So, i buckled down and started all over again. When I got to the Kenpo X/ Yoga X, I threw out my shoulder from doing the Kenpo. I had done yoga and pilates in the past, so I know it wasnt that. Later after reinjuring it a few times after that from moving and what not. I learned that the most common injury in Kenpo is a shoulder injury. Wish I would have known that sooner. It has been 6 months and my shoulder still hurts. I had dug a simple trench in front of my work last week and threw my shoulder out, yet again. So I feel you're pain.

I thought that the Insanity Challenge would be more up my ally since I cant really do many hardcore weight training, yet after I bought the program I took it upon myself to watch a few Utube videos. Most of the exercises seem to be okay, yet I think I will also be modifying my workouts from pushups to resistance bands on my Bowflex. I also think maybe I will take up doing yoga and bike riding as well to compensate for a lot of other things I cant do. If your into it, i also recommend swimming, Or a Tony Little Gazelle machine. Hope you're shoulder gets better soon. Stay strong
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