I need help

I need help
>Five days into my cut and on my way to da glorious single digit BF%
>Come back from doing shoulders and upper back (I do dynamic and static stretches before and after my workouts, respectively + foam rolling)
>Everything is going well
>Wake up next morning to a sharp pain in my right shoulder blade(scapular), think nothing of it
>Pain is still there next day
>Sumtingwong.jpg
>Go hospital to rule out skeletal problems (broken ribs...) via X-ray
>Doc said that there's nothing wrong and that I've just torn my scapula rotator cuff muscle or sum shit
>Pain is even more excruciating next day and now I'm really fucking worried

Before I ask my questions, I just wanna say that this is my first post and that I've been lurking on this thread for 2 years and I've learnt loads from you sickkunts, so thanks. And soz for the long post.

1) What exercises can I do in the gym which won't aggravate my injury, if any?
2) Shall I carry on cutting, or go back into maintenance mode?
3) Is it worth spending money to go into private healthcare (I'm British) and get some sort of treatment/analysis done like an MRI or cortisone injection real qwik? (I always thought massages were a meme, hence my question)
4) How do I avoid scar tissue forming on my torn muscle? (important)
5) Are there any particular foods which you've consumed to speed up recovery with injuries like this [e.g. Turmeric (shit like that)]

FYI, it hurts a lot when I take in deep breaths, sneeze or yawn.

Thanks again!

go on youtube and learn as much as you can about the injury, get a second opinion from a professional that works with athletes. Also Active Release therapy works loads better than massages.

PS go back to maintenance bro cutting while not lifting is suicide.

You should have asked your doctor these questions.

Thanks, I'll look into that now

I did, I got the impression that he wanted me gone quickly, NHS waiting times and shit.
He said I'd be good to lift in 2 weeks which is weird cos the pain has gotten worse after seeing him. He couldn't even tell me what grade the tear was. Basically, I don't have confidence in his advice.

it's a grade 1 you baby bitch. If there is no bruising you just overstretched or put too much pressure on it doing your gay foamrolling.

Come back in 10-14 days

that's why I don't do the meme stretches and foam rolling

My gay foam rolling and stretches allow me to train 5 times a week and play 7 a side football (soccer) once a week with minimum rest periods you wet chump. If you use a different method to do similar stuff, pls share. And besides, there's a whole part about stretching in the sticky.

And obviously I'm gna act like a baby bitch, I'm out for "2 weeks" minimum with an injury I've never had. I've had groin, quad strains which I can manage but not something like this.

>train 5 times a week and play 7 a side football (soccer) once a week
You think that's anything other than normal?

With a full time job, it certainly isn't sedentary

Don't do foam rolling and static stretching before workouts, it lowers strength output considerably. If you don't believe me look it up, there's tons of studies. Only do dynamic stretches, I would recommend an easy 5 minutes of cardio to get the blood moving. I like to do the stationary bike for 5 minutes before legs.

Also, you should be doing a couple really easy sets of isolation workouts before you start your workout, to get a pump in the areas you plan to work on. This way, when you do compound workouts, you'll already have the blood there to immediately rush into the muscle when you push it. For instance, I do a couple sets of pec dec before bench press.

This helps CONSIDERABLY avoid injuries in my personal opinion, I used to statically stretch a lot before workouts, and I used to think the creakiness during the first few sets was normal. It doesn't have to be that way.

On to your questions:

>1) What exercises can I do in the gym which won't aggravate my injury, if any?
You need to avoid any movement with your rotator cuff, it needs to heal and it won't heal unless you leave it the fuck alone. I used to pitch in baseball, and I had to baby my rotator cuff. Try arm pendulum swings, it's an exercise I loved doing to loosen my rotator cuff. Lean over, hang your arm down, and swing it back and forth and in a circle lightly. You should feel it every so slightly in your back.


2) Shall I carry on cutting, or go back into maintenance mode?
High carb man. Seriously. Look into taking some MK-677 if you really want to come back strong. MK-677 with a high carb diet has healed every single injury I've ever had. If you have specific questions I can give more details.

Answering the rest in the next post.

>3) Is it worth spending money to go into private healthcare (I'm British) and get some sort of treatment/analysis done like an MRI or cortisone injection real qwik? (I always thought massages were a meme, hence my question)
Spending money on PT is never a bad move. If it's really seriously torn, then yes I think PT is the move. But you'd need a second opinion, because if it's seriously torn you might even want to consider surgery.

>4) How do I avoid scar tissue forming on my torn muscle? (important)
PT PT and PT. Get it done professionally, or seriously commit to finding and following a good program. This isn't a fucking joke, if scar tissue forms, you lose full mobility in your rotator cuff FOREVER. Good luck breaking up that scar tissue because it's one of the most painful things to do.

>5) Are there any particular foods which you've consumed to speed up recovery with injuries like this [e.g. Turmeric (shit like that)]
Like I said, you need to do high carb. Drink lot of water. Ibuprofen. Take 300mg when you feel it hurting.

I suggest doing internal/external rotation exercises, very lightly.
One side will be tight and strong. Probably pec minor/subscapularis (Internal rotators)
The other will be lengthened and annoyed. Teres Minor / Infraspinatus (External rotator) on your pic, the antagonist of subscapularis.

Massage both sides but don't stretch your scapula. You need to strengthen it and stretch out the stronger side.

Self assess by just standing normally,
- If your shouders are rolled in and you have a kyphotic thoracic spine you need to massage internal rotators and strengthen external rotators
- If your shoulders sit back and have a straight thoracic spine then work on massaging external rotators and strengthening the internal rotators

Consider the rhomboids as well with your relaxed shoulder position, are you protracted/retracted/neutral? There's a lot to think about, is your core in balance front and back? Is your lower back dominant versus your abdominals?

.>overtrain like fuck
>start cutting
>"how did my most overused joint get injured"

Stop going to the gym and stop doing a 5 day brosplit when you return.

>Doc said that there's nothing wrong and that I've just torn my scapula rotator cuff muscle or sum shit
That's when you go see a specialist, osteopath/remedial massage

Going to the gym 5 days a week is not overtraining

Alright champ, let me know how that shoulder goes.

Thanks for that man, I think I've got my answers now.

Did you use MK-677 only for injuries or for other stuff too?
What injury did you have and what dosage did you take and in what form (capsules /powder)?

Thanks again man, much appreciated

Not OP lol

So I originally used MK-677 as a bulking tool, as a non hepatotoxic "mini-steroid", but it's not really great for that. It was created and studied for its use in: Treating frailty in the elderly and reducing muscle mass loss for soldier in combat.

I did a total of 3 cycles, and it's basically what I use whenever I get injured (not trying to shill). The thing I liked the most about it, was it's effect on recovery. I really helps you sleep better, and when used in conjunction with melatonin at night (Melatonin reduces somatostatin which is the main inhibitor of GHRH), I found that my joints, tendons, and ligaments all felt extremely loose and strong. I used it to recover from a seriously tweaked back, and a really bad leg injury.

Anything besides liquid form is a waste of money imho. I took 25mg/day, start with 12.5mg for the first week if you want to avoid the whole 24/7 hypoglycemic feeling. Stay away from anything that Dylan Gemelli shills, he's a fucking scam artist.

My biggest thing is do your own research. I'm just an user. What's good for me might not be good for you.

And this might not necessarily apply to you, but as a college student, I found two other effects of MK-677 to be extremely pleasant.

1. General positive feeling of well-being. Hard to explain, but you just wake up every day feeling like $1million dollars. It makes you sleep so well, that you wake up early every morning with the biggest smile on your face.

2. No hangovers. IGF-1 is significantly lowered by alcohol and it has been linked to hangovers, especially in adults, as IGF-1 production decreases with age. Because MK-677 increases IGF-1, you can drink like a fish and wake up the next morning feeling amazing. But it's a trade off, because when you drink you negate the affects of MK-677, and you're wasting your money.

Thanks
Shoulders sit neutral, lats are in the way a bit, but yeah, they look neutral when I stand straight. I feel as if my fked up shoulder comes forward ever so slightly when I'm relaxed and standing straight, and then I have to correct it so that everything is normal. I don't know if that's a non issue or not, but from what you've written it sounds like my subscapularis is tight, hence the feeling of it coming forward.

Core is in balance. Don't have anterior pelvic tilt or anything like that.

Since this is a sort of general injury prevention/stretch thread:

How do I stop pulling my lower traps? There's only one injury I keep getting and it happens anywhere from a few days after the last to a few months but consistently I pull them, takes about 5 days to heal fully and during that I can't really rotate my torso.

It has happened while squatting multiple times, while doing dips, while doing weighted crunches, lowering a garage door, and some other times I can't remember the cause of.

I do dynamic stretching/warmup sets followed by a good long set of static stretches when my workout's done so I never have any other injuries but this one just keeps coming back.

What's your lower traps? Like your shoulder blades?

Wicked, I'll start using this, side effects don't look that bad.

I don't drink so the hangover thing ain't a problem.

Gna book an appointment tomorrow with some clinic in a rich people's area, so I should be in safe hands. Fingers crossed

Nah halfway down the back here you can see the trap ends, that's what I keep fucking up constantly.

Hmm that's tough, I guess I would just recommend non-use, not much you can do.

>nothing wrong
>torn my scapula rotator cuff muscle

??

Figure of speech, he meant that it's minor and that there's nothing to worry about, but I've already spoken about how this doc didn't give a fuck. I only went hospital to get a free x ray and rule out skeletal problems.

Our (brit fags) national health service is a joke btw, I was expecting better advice but didn't get it, thought I'd come here before I fork out £265 for therapy.