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When I saw my doctor yesterday, she confirmed my guess that the shoulder pain was from my rotator cuff, and gave me a referral to a physical therapist. (I don't need a referral for insurance/bureaucractic purposes, but she said that this person is particularly good for shoulders.) They had an appointment available this morning, so I have now seen Ian Johnson (the recommended PT) and his assistant/intern Sheree.
He started with some diagnostic stuff: "how far can you raise your arm?" and "does this hurt?" sort of stuff, then said he agreed with Dr. Mannem that there was nothing torn, and he could help me.
We did some stretching—including correcting my form on the stretches I've had all along. I'm to do two of those (skip the over-the-head one for now) and a couple of new stretches every day (one of the new ones is for the neck). I should not do the strengthening one with the piece of elastic for now, to avoid straining the injured muscles.
They also did ultrasound, traction (gently pulling on my arm), and ice massage. Ian and Sheree want me to ice three times a day, and at least one of those should be getting someone to do the ice massage thing.
I have another appointment for Thursday; we are probably looking at 4-6 weeks of PT, two or three times a week (with an unavoidable gap while I'm in Boston, but I will do my stretches and ice).
We also discussed my exercise program. No arm or upper body stuff for now unless I can do it with just the left hand, and he advises me against ever going back to the chest press or the pushups, both because of the rotator cuff problem and because I'm over 40, and that in itself apparently puts me at a higher risk for rotator cuff problems. Leg exercises, crunches, and the hamstring bridges are fine, as are my balance exercises standing on the foam roller, and the ones where I lie on it but keep one foot on the ground.
He is in favor of NSAIDS; Dr. Mannem yesterday wanted me to be be cautious with those, so as not to mask the pain.
He also wants me to take a good look at the ergonomics of my desk, and not to spend too much time there/at the computer. I will try.
He started with some diagnostic stuff: "how far can you raise your arm?" and "does this hurt?" sort of stuff, then said he agreed with Dr. Mannem that there was nothing torn, and he could help me.
We did some stretching—including correcting my form on the stretches I've had all along. I'm to do two of those (skip the over-the-head one for now) and a couple of new stretches every day (one of the new ones is for the neck). I should not do the strengthening one with the piece of elastic for now, to avoid straining the injured muscles.
They also did ultrasound, traction (gently pulling on my arm), and ice massage. Ian and Sheree want me to ice three times a day, and at least one of those should be getting someone to do the ice massage thing.
I have another appointment for Thursday; we are probably looking at 4-6 weeks of PT, two or three times a week (with an unavoidable gap while I'm in Boston, but I will do my stretches and ice).
We also discussed my exercise program. No arm or upper body stuff for now unless I can do it with just the left hand, and he advises me against ever going back to the chest press or the pushups, both because of the rotator cuff problem and because I'm over 40, and that in itself apparently puts me at a higher risk for rotator cuff problems. Leg exercises, crunches, and the hamstring bridges are fine, as are my balance exercises standing on the foam roller, and the ones where I lie on it but keep one foot on the ground.
He is in favor of NSAIDS; Dr. Mannem yesterday wanted me to be be cautious with those, so as not to mask the pain.
He also wants me to take a good look at the ergonomics of my desk, and not to spend too much time there/at the computer. I will try.
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