Deltoid Strain, rotator cuff problem? Help?
THIS IS LONG:Hey so friday my friend and i decided to go to the gym, unfortunately something happened to me =-(, i went for a little run to warm up, i did warm up, but i think because i didn't warm up my rotator cuff, with arm circles or stretched that much this happened, we went to shoulder press, i grabbed my 40s, and yes Ive done 8 reps with 40s before, so i know i could do it, i was doing the presses and in about the 4 or 5 rep i felt something weird in the shoulder, didn't hear a pop, or rip, anything like that it just moved in a weird way, i tried to fix my posture and finished that set. Now next time we did that exercise i lowered my weight to be safe, maybe it wasn't my day i thought lol. Lowered to 35s my friend of course was like oh cm on you are lowering the weight lol , still i continued with 35s just to be safe, i did the same thing and on the 3 rep i felt the same thing, but stupid of me i continued BIG MISTAKE, stupid ego and on the 5 rep it happened again, but it held the longest, so i said this is it, i didn't continue to workout because of fear of making the strain or injury worst. Now i don't think is nothing serious, my flexibility is still the same, my shoulder hurts when i put my arm in a shoulder press position, and when i lift it straight past my head,what im planning to do is, back down from upper body stuff, arms, chest and back which were the most fun for me =-(, and focus on legs and core, and cardio, and also do some exercises to rehabilitate the shoulder like tying a band to a pole and grabbing the band with my hand to the side and rotating the arm as far out as possible or inner rotations and outer rotations XD, and hoping that by next week ill be better, and when i come back to shoulder, i wont go heavy on the weights maybe 15-10 pounds lower than i normally do higher reps 12-15 What do you think? should i do those exercises or should i stop using the shoulder for a while and well this was last friday its been a week from that and the pain is alot better, it went down alot since then, but still ill wait till monday and see how it is, if not maybe another week, just to do a test, push ups did not hurt my shoulder, maybe sometimes i feel a slight discomfort but nothing major, pull ups the same thing, only in pull ups thought, i can do chin ups no problem the difference is the underhand and outer hand position, my shoulder doesn't hurt unless i try to make it hurt putting it in positions that i know are uncomfortable, what hurts the most probably is when i stretch it past my head something like this http://chourishi.in/stretching/img/Shoulder_Adductor_Elevator_and_Protractor_Stretch.jpg but the pain is tolerable in a scale from 1 to 10 about a 1-2 maybe 3 if i REALLY stretch it jaja, but i don't know what do you think, if it hurts more than 2 weeks im planning to go to the doctor, i am just afraid of surgery :S. Thanks, what do you think it is? Deltoid Strain?, ive seen websites in wich they divide it into 3 grades 3 being the worst and even the rotator cuff they divide into 3, as ive seen i think i have grade 1, i can usee my arm normally, it only hurts when i really want it to make it hurt, i can do pushups with no to little discomfort, same with pullups, i cant really say where the pain is coming from but i think its from about the middle deltoid down to where it connects to the bicep and tricep. If you want any more information, feel free to ask.
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