From: biske@cs.uiuc.edu (Todd Biske)
Subject: Re: shoulder strain
Organization: Delta Group
Date: Fri, 11 Sep 1992 18:59:26 GMT

In response to both of the recent articles on shoulder injuries, I urge both of
you to be extremely careful.  I had shoulder problems two years ago.  When I saw
a doctor, the x-rays didn't reveal anything except that I had a small joint space
which meant that I didn't have a lot of room for swelling to occur without pain.

My best recommendation to you is to go see a sports doctor, not just a general 
practioner.  I did this, and although X-Rays said nothing, he diagnosed me with a
rotator cuff strain, which could have been extremely bad if I had aggravated it
to the point where it became a tear.  Rotator cuff tears have ended many a 
professional athlete's career and tend to take YEARS to recover even partially 
from.  

Some of my symptomns, which are similar to those mentioned earlier, were:
	A dull, numbing pain in my shoulder which extended down to my elbow
	  at the worse times, which would last for as long as 2 or 3 days at 
	  a time.
	Nice cracking and popping sounds when rotating the shoulder fully.
	Easily aggravated by any throwing motion, or harsh wrist snaps which put
	  stress on the shoulder.
	Sometimes not able to raise arm past 90 degrees.  

Solution:
	Rest.  Don't use the shoulder for at least 8 weeks or so.
	If possible, see a physical trainer and have them develop a recup. program
	  for you.  Here was mine:
	3 days a week, do the following:
	  Starting with a 2 or 3 lb. weight, lie down on your back.  Holding the
	  weight in your hand, place the arm at your side.  Slowly raise the
	  arm from your side and attempt to place the arm along side your head
	  (essentially, move the arm through the 180 degrees in the plane formed
	   by a line from your head down the center of your body.)
	  Do a set of ten.
	  Place the arm at your side.  Go 180 degrees again, except the finishing
	    point is over the opposite shoulder.  Do a set of ten
	  Place the arm out away from your body (your arm forms a T with your 
	    body).  Go through 180 degrees from that point to a point with the 
	    arm extended over the OPPOSITE hip.  Set of ten.
	  Point the arm up towards the ceiling, but remain relaxed. Extend the 
	    arm towards the ceiling as far as possible, then relax.  Set of ten.
	  Point arm towards your side (T position) except bend at the elbow and
	    point your hand towards the ceiling.  Slowly lower forearm until it
	    meets the table.  Go back to center.  Extend backwards until forearm
	    meets the table.  Go back to center.  Do a set of ten.
	  Roll over on your stomach.
	  Let arm relax and point towards floor.  Extend arm backwards towards
	    feet, return to center.  Set of ten.
	  Let arm relax and point towards floor.  Extend arm forwards towards 
	    head, return to center.  Set of ten.
	  Let arm relax and point towards floor.  Extend arm sideways and up 
	    towards ceiling until arm is parallel to the floor.  Return to orig.
	    position.  Set of ten.

	After a couple weeks, you can increase the weight by a half pound or so.
	Additional exercises:
	  Sit in a chair.  With 3 lb. weights in BOTH hands, place arms at sides.
	  Bring one arm up and point away from body.  Bring it back down to side.
	  While it goes down, bring the other arm up.  Do ten reps with each arm.
	  Sit in a chair.  With 3 lb. weights in BOTH hands, place arms inside 
	  legs, with palms of hands pointed outwards.  Extend BOTH arms up and
	  out (like a V) as far as possible.  Return to start.  Do ten reps.
	
	Once you've built up some strength, then you can start doing some Nautilus
	  work, like rowing, bench press, military press, and pulldowns.  

	The important thing to remember is to start SMALL.  It may not feel like 
	  a lot of weight, but with a tender rotator cuff, you want to take it 
	  slowly.  Also, when you get back to the point where you can play again,
	  have someone check your form.  My injury was caused mainly by tennis,
	  and has to do with a quirk in my serving motion.  My volleyball motion 
	  has much better form, and hence, has not aggravated my shoulder.

	I hope you can figure out those exercises, since the textual descriptions
	  aren't exactly clear... pictures would be much better.

Good luck!

-tb
	  
	  
-- 
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"Success is to be measured not so much by the position that one has reached in 
 life as by the obstacles which he has overcome while trying to succeed."
						- Booker T. Washington
Todd Biske - U of I Dept. of Computer Science - biske@cs.uiuc.edu - 2434 DCL
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Newsgroups: rec.sport.volleyball