Shoulder injury

[BJJStudent]

I’m looking for some advice on what everyone does for shoulder injuries post work out. Right now I have sprained tendons in both shoulders that get aggravated when I train in Brazilian jiu jitsu. Currently I ice shoulders after a work out and see a chiropractor to make sure shoulders is in socket. I take a daily vitamin and MSM for joints.

Any other thoughts?

[Boss Man]

Seems like you're doing all you can. Could consider possible other options like Glucosamine + Chondritin, or Hyaluronic Acid, but apart from that, there's nothing else really I think you can do, short of having some kind of corretcive surgery, or possible Cortisone shots.

[bigboy5491]

Take naproxen (aleve) to reduce the internal swelling.

If you have any elastic resistance bands, put your foot on one end and stretch it up with the other arm. Rotate your arm in a slow, windmill motion. If there is any pain stop immediatly, obviously.

Scarecrows could be helpful. Take light dumbells (5 lbs to start) and have your elbows at a 90 degree angle and out to your sides and even with your shoulder height. Stay in this position and alternate bringing one dumbell, palm down, even with your shoulder height. Bring back up to start position. Pain means stop.

Might be confusing, but it's the best I can explain it.

Not sure if this stuff will help, but it helped me when I had chronic shoulder pains from inflamed tendons.

[BJJStudent]

Thanks for the input guys.

I found this description of the scarecrow exercise.
http://www.mensfitness.com/fitness/workout_routines/123

I'm going to start incorporating this into work out. I'll post back in a couple weeks with results.

[swanso5]

read "shoulder savers" by eric cressey

[BJJStudent]

Swanso5 thank you for the recommendation. Some very good information in Shoulder Saver.