Shoulder / rotator cuff injury

[banzer]

Hi all,

Long time no see.

Paddling in North Norway in mid July, I managed to tweak my right shoulder on a shallow but fun and fast creek (Stavaselva I think it was). Classic high brace onto I assume rock rather than water. Was pretty sore for a while, took ibruprofen, paracetamol at night.

Some 6, 7 weeks later and it's still not totally better. I can move it fine in all directions although it can be a bit sore to stretch, and I wouldn't want to do pull-ups / press-ups. I managed some easy kayaking a week ago (river Rothay) and that seemed to go fine / didn't aggravate it.

Have I torn something? will it heal? Do I need a scan? Any exercises I should be doing? I would have thought (perhaps wrongly) that if I can move it fully it's sprained rather than torn and should continue to heal, albeit slowly.

TIA,
Rich.

[Sean_soup]

You probably don't need a scan in my worthless opinion, but there are a fair few exercises you could be doing to promote recovery, strengthen and stabilise your shoulders. Even if it's not serious, it's quite likely that it won't just get better on its own if you just try not to aggravate it but otherwise ignore it and hope it'll go away.

I'd be looking to consult a good physio if I were you I think, and get a list of exercises to do from them. (And - crucially - you then need to do those exercises!)

If you want to find exercises you could be doing online though, and you've had no luck finding exercises for paddlers, try searching out some shoulder stability exercises (and maybe rotor cuff rehabilitation exercises) for rock climbers instead. There's loads out there.

[PlymouthDamo]

Have I torn something? will it heal? Do I need a scan? Any exercises I should be doing? I would have thought (perhaps wrongly) that if I can move it fully it's sprained rather than torn and should continue to heal, albeit slowly.

TIA,
Rich.

I've injured my shoulder a few times from attempting a particular kayaking manoeuvre, and one of my mates has had his shoulder completely dislocated in a rock-hopping disaster. I never sought medical help, and each time it took around 2 months before the pain fully went. My mate's shoulder popped back in by itself but he then needed physio. Whether you consult your GP is your choice: nobody on a forum can tell you whether you need treatment. If you run your symptoms through the NHS online symptom checker, it says you should contact your GP within the next 4 hours.

[ChrisJK]

Hi Banzer
I really hurt my shoulder practicing rolling in the pool.
The physio I generally visit had herself suffered an injury and was out of action so I tried the gp route.
I was amazed to get quickly referred for a scan and then offered physio (I am 67) usually my physio does some manipulation and then a course of exercise.
NHS physio just checked movement against various resistances and then some slightly different excercises.
Which worked. These injuries tend to set in a pattern of muscular pain avoidances and counterbalancing muscles often need strengthening and tight tendons reflexed.
The scan confirmed what the physio had thought no rotator cuff damage but some age related deterioration.
The initial doctor was thorough and I was surprised at how quickly I was seen. I could have referred myself for more physio but the excercises were sufficient.
It did take several months for it all to heal but managed to continue paddling

[mrcharly]

I've had this. Dropped large tree branch on shoulder, torn bicep tendon and torn shoulder muscles. Didn't get treatment, result was frozen shoulder.

1) don't stop paddling. Just make it gentle
2) look up rotator cuff exercises - the NHS has a sheet online. do them several times a day
3) get some therabands, low strength (blue will do). Do gentle exercises. The important part is the lengthening under tension.


ABSOLUTELY DO NOT BABY YOUR SHOULDER.
If you don't move it, exercise it, this will get much much worse.

[Highlandcow]

I injured my rotator cuffs by doing bow rudders in a sea kayak badly: top hand too high, above my head.

I went to a physiotherapist and was given a series of exercises to do.

I was still able to engage in “normal” paddling (no bow rudders) and I was also able to learn to roll (forward finishing sweep roll).

It took a good 12-18 months before I was totally free of pain. I’m quite protective of my shoulders now and try to avoid lifting and lowering kayaks above head height, especially if it involves any over-reaching in front of me.


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[Tricky Ricky]

Hi, I obliterated my collar bone last September. Long storey short what has been far more effective than any physio exercises is a morning swim and working the shoulders. Not swimming in the strict sense but floating and giving the shoulders a good lashing.

Good luck, take care.

[ChrisJK]

Physiologically humans are amazing and the ability to heal at many stages of life can be astonishing. All the best Banzer
A hopeful note to your quote :
"Some 6, 7 weeks later and it's still not totally better. I can move it fine in all directions although it can be a bit sore to stretch, and I wouldn't want to do pull-ups / press-ups. I managed some easy kayaking a week ago (river Rothay) and that seemed to go fine / didn't aggravate it"

If you can move it in all directions I think that would indicate that you haven't made drastic tears but that you have aggravated/inflamed the tendons so as many have said visit a GP/Physio and do the relevant excersises

[Dave Manby]

Go and see the guys and gals at Sportsmed in Stockport. Tim Deykin was a paddler and physio for the slalom team (back in the day). Google will find them.

[CWP]

Fellow paddlers may wish to follow how Ken Whiting deals with this: