How you hurt it...: I am not really sure, however I play tennis so I may have injured it, but I do not recall any particular incident.
When you hurt it...: 2 months ago, however the pain seems to be gradually getting worse.
Your pain level (1 is low, 10 is high pain): Most of the time it is 2-3/10, but it can get up to 7/10 with overhead activities. I am no longer playing tennis due to the pain.
Your age and overall health...: I am 33 and is good heath. I am not overweight and I try to exercise 4-5 times/week.
Any other information you feel is relevant...: Sometimes I feel a "catch" when I try to lift my hand above my head and then it goes away once I get my hand all the way overhead. My arm feels weak with activities out to the side or if I have to hold my arm up for any length of time.
YOUR INJURY COULD BE...
Rotator Cuff Strain
REHAB YOUR INJURY BY...
Icing: 15 minutes for 2 to 3 times per day, with at least one hour in-between.
Rotator Cuff Exercise 1: Lie on your right side, on your problem shoulder. With a 3 to 5 pound hand weight move your arm up and down. Complete 3 sets of 15 repetitions, resting a couple minutes between sets. This should be pain free, otherwise you should stop.
Rotator Cuff Exercise 2: Lie on the other side, with your problem shoulder off the table. Keeping your elbow in towards your body, with a 3 to 5 pound hand weight, move your arm up and down in a controlled way. Complete 3 sets of 15 repetitions, resting a couple minutes between sets. This should be pain free, otherwise you should stop.
Rotator Cuff Exercise 2: While standing, with a 3 to 5 pound hand weight in each hand and your arms out approximately 45 degrees, move both arms up and down. The motion should be controlled and kept below shoulder height. Complete 3 sets of 15 repetitions, resting a couple minutes between sets. This should be pain free, otherwise you should stop.
