So, Your Rotator Cuff is Jacked...

If you are over the age of 35 you are very likely to have experienced some rotator cuff pain at some point. Here are some suggestions for how to train when your rotator cuff is talking to you and some self administered rehab you might want to try.

[@wolffisher4614]

Would love to see more videos surrounding injures and management solutions!

[@williamcraske691]

Brilliant video, for people who train in a basic gym I would recommend Bill de Simone's latest book, fantastic step by step advice on good form.

[@bgate1984]

How about new book? Recovery by science? Best explanation of rotator cuff I’ve ever heard

[@ralphhollandsworth]

I have been plagued with shoulder pain for years. A product of military training and doing stupid stuff in my younger years. I started practicing the Timed Static Contraction protocol per yourself, Ken Hutchins and Drew Baye. My experience has been nothing short of spectacular. I would love to hear your current opinion on TSC and how compares with dynamic Slow cadence training. My personal opinion is any protocol you practice within HIT guidelines will get you as strong and muscular in the end as your genetics will allow. Some maybe a bit sooner but the effort and intensity you provide is the key.

[@dr.dougmcguff282]

Ralph, TSC is very useful as a training modality and likely is just as effective as dynamic movement. When I tried statics with force output graphic feedback, the curve of fatigue was identical to dynamic movement, suggesting that continuous loading and effort produce almost identical recruitment and fatigue patterns.

[@EDEN-LIMINAL]

​@@dr.dougmcguff282👏🏻

[@mvahila]

Very clear. Could you do a similar discussion of patellar tendinitis?

[@combiner008]

Great advice, Dr McGuff, thank you! Please consider adding something about Triceps Tendinitis / Tendinopathy to your to-do list of videos.

[@guitarista666]

Very thorough. I will definitely rewatch this should I experience a rotator cuff injury in the future.

[@DrewBaye]

The MedX compound row is better, but with proper positioning the Hammer Strength row isn't bad. Most people put their seats too low. I will send you a video privately. For front-grip pullodwn, leaning back about 20-30 degrees accomplishes the same thing, they just need to maintain that position as they approach the start point.

[@dr.dougmcguff282]

Thanks Drew...great points. Everyone should join Drew's HIT List at www.baye.com. Tons of great info there.

[@fourthchute]

What an excellent video. I had really good results from MedX helping a chronic shoulder tendinitis I acquired from packing parachutes and drag chutes. I think that's the best and most comprehensive and specific info I've seen on shoulder stuff!

[@JuanCarlosDaSilva]

Thanks a lot. I think your book is the best I have read about this topic. Please write more or make a list of the books you recommend I read next.

[@bobwilliams9061]

Thank you much for this posting. Very much needed on my part.

[@catherineschafer2583]

Very thorough and extremely helpful, I forwarded it to a few colleagues. Thank you!

[@edwardgbergersen]

I’m a sports physio, and completely agree with everything you just said. We’ll put!

[@SkylerTanner]

I more or less performed manual resistance negatives to rehab Coach’s rotator cuff tear all those years ago. Worked fantastically well.

[@jasonvichinsky1458]

Excellent explanation. Thank you.

[@johnfisher8510]

Thanks so much for brilliant presentation, I have some clicking around my shoulders, suspect biceps tendon slipping in/out of its groove. Will give these ideas a go....

[@chrisarp4111]

Great advice, thank you! Very timely for me.

[@okinawajapan1]

Wonderful. Thank you. I will try this out. I have a frozen shoulder currently that started about 4 months ago. This makes incredible sense actually. Thank you. By the way, found you when searching for an old training book called Power Factor training to see how it's fared results wise since it's release. Thanks again.

[@zzt231gr]

At last!One man that is fully informed and says tendinopathy and not tendonitis!!!! Are you following the work of Dr. Peter Maliaras?

[@craigpawlisch8628]

Excellent advice. It has been awhile since I've had any shoulder issues which might require this kind of treatment. But I am thoroughly sold on the value of eccentric loading for treating tendinopathy. It worked spectacularly well for me when I was having trouble with quadriceps tendon pain, and also with Achilles tendon pain. On the other hand, I struggled a bit with using eccentrics to deal with elbow tendon pain (golfers elbow/tennis elbow). I just struggled to find exercises or movements that seemed effective in eccentrically loading those tendons. (Fortunately, that issue did eventually clear up). I currently have an ongoing problem with Greater Trochanteric Pain Syndrome, which is thought to be mostly the result of gluteal tendinopathy. Again, I struggled a bit to find appropriate exercises to eccentrically load those tendons. I did try for awhile to use slow eccentrics on a hip abduction machine, but getting into the starting position seemed to make things worse, perhaps by somehow compressing the involved tendons inappropriately. I did find some useful information from the OSU Wexner medical center, where they recommended doing a lot of isometric loading. Apparently, this can produce similar adaptations to the tendon, and may be more appropriate given the biomechanics of this particular joint. The article linked below has some interesting stuff about how localized damage to a tendon make it difficult to treat properly with loading. wexnermedical.osu.edu/-/media/files/wexnermedical/patient-care/healthcare-services/sports-medicine/education/medical-professionals/hip/greaterthochantericpainsymdrome.pdf?la=en&hash=A42DAA6EF2D5111EFD93E630FC04C32865AE56DD I had previously read a few things about using vitamin C in conjuction with collagen protein supplements to improve recovery from tendon issues. I'd not seen lysine alone being recommended. I assume this is the key amino acid involved in the repair process?

[@dr.dougmcguff282]

Craig, Thanks for the detailed comment and article link. I suspect that statics may work as well as eccentric loading and may be the only practical option for some tendonopathies (as you point out).

[@tedp9945]

Oh man I really hope this helps with mine Been getting shitty pain for over a year now from bench heavy.

[@igorplot4923]

Dear Doug, could you please recommend any exercise for Acromioclavicular (AC) Joint Injuries? Thank you very much!

[@1611Barbarian]

Doug, I’m an Armwrestler so videos about this are super interesting for me. What is your opinion on tendon strengthening? Do you think that HIT protocols are enough to strengthen tendons to their potential or do think they need special modalities etc. since they are not skeletal muscle? I can say that I performed strict HIT protocols for 6 years. Recently I still use the tools I learned from HIT but also incorporate other tools. Feedback from someone like yourself would be greatly appreciated.

[@Karlsator]

Would love to hear doug onthis topic.

[@HighIntensityBusiness]

Great work Doug. I remember when you helped me with mine. You offered very similar advice! It was very debilitating back then. I believe that a few things have helped me rehab mine effectively: time, MedX RT (chest press, shoulder press, etc), and dare I say hanging? I also did some SPMs (pro-resolving mediators), some ext and int rotation (never consistently) AND I now only use my mouse and my phone with my left hand, which really makes a difference! I assume that has something to do with bicep tendon overuse? It still flares up mildly every now and again, but I can manage it fine. I don't know if it will ever be what it was. Lawrence

[@donlo1]

I wish I would have watched this years ago !!

[@renaudleroy6163]

Great information thank you

[@davidstgermain9197]

Doug, do you have any recommendations for folks with full thickness tears? I also have chronic biceps tenosynovitis with synovial chondromatosis. Thanks for the great videos

[@FusionThunder]

I have a wrist issue. It's been plaguing me for two years. Been to chiropractor & physical therapist nothing helps. Can you please make a similar video for fixing wrist pain

[@DarrenGowen]

All of my injuries seem to be from working in the yard or moving heavy furniture. Do you think the strength we build through weight training makes us too strong in outside of the gym movements, increasing injury risk?

[@logannoland4248]

Any suggestions for someone struggling with bulging C5 & C6 Discs? This has been manifesting in neck / shoulder pain. Any exercises to target this area? Thanks so much!! … Reading Body by science now and it is totally changing my perspective on exercise.

[@zazenforever4940]

Thank you and excellent video and explanation. You state that horizonal pressing motions are sufficient for deltoid work. Is overhead pressing out entirely, or just during rehab, and would an upward press no further than 90 degrees be ok (keeping the shoulder under the acrominon process)? Thanks again.

[@ninetoedmike]

Good stuff, Dr. McGuff! I messed up my rotator cuff when I was 20 and never got it fixed. I'm approaching 39 now, but I don't have any trouble using my arm in everyday life. The only time I notice is when I lift because my affected shoulder is noticeably weaker than the other. I tried versions of the exercises you mentioned with therapy bands, but I never noticed much improvement. I have heard that simply hanging from a pull-up bar for up to five minutes can be helpful in restoring some strength. Is there much merit to that?

[@jeffwilkinson2222]

Thank you for the advice. Would isometric holds have a similar effect to slow negatives for rehab?

[@joerockhead7246]

i'm currently battling golfer's elbow.

[@Nate-bv9su]

I am trying to navigate this issue right now. I have had some pain near the coracoid process and my doctor believes it is proximal short head biceps tendinopathy. It has gotten somewhat better with time, but isn't there some wisdom in working through the pain if it is mild during HIT training to break up some of the scar tissue and reorganize the collagen fibers? What would you recommend for specific exercises to help short head biceps tendinopathy?

[@DanielSanchez0]

Great info--my only question would be if it would be best to keep the ROM limited after recuperating or it can be increased again somewhat?

[@dr.dougmcguff282]

IMO, range of motion should be defined by pain. Whatever can be done without pain is acceptable. Over time the pain free ROM should increase.

[@DanielSanchez0]

@@dr.dougmcguff282 Thank you.

[@jayjam9106]

Hey doc, any thoughts about fixing metatarsalgia manifesting from badly executed low rows?

[@jhdrummer4815]

How your typical workout looks like currently?

[@davidsears618]

How many reps do you recommend?

[@christophalcmeonides8537]

Once again ! GREAT insights.

[@karlkleinferchner8668]

Warum sehen alle naturalen Hit Trainierer so dünn aus? Dr. Gießing ,Dr.ken Leistner etc. War in einen Kieser Studio. Den meisten sieht man gar nichtvan,das sie überhaupt Trainieren. Seht Brooks Kubik an wie stark und muskulös er mit seinen 3 bis 4 2 stündigen Ganzkörperworkouts wurde. Oder Jason Gallant. Seit ich hochgrequent ohne Versagen trainiere ,wuchs ich wie verrückt. Mit Hit hatte ich immer Rückschläge.

[@Django0324]

They don't do roids

[@BFrank-qi1gq]

Nive

[@bobbyhunt3009]

First of all, no one could hear u, get a good mic next time u try a video. 2nd, use words and verbiage Non doctors have heard before. I had a rotator cuff full tear and I have pain ALL THE TIME so I watched this Video, hopefully to learn something. That didn't happen, doctors are not good teachers, Doctors have in their head what they are trying to teach and they assume the viewers or students know what's in their head too and what they are trying to teach. In the end no one learns anything and like me I'm stuck here in pain forever with no help from any doctor. No wonder I feel about doctors the way I do. Next time u try to make a video get pinpoint light. When u use your hand and finger to point at something u block the view of everyone nobody can see anything. Get a pin light

[@Django0324]

Boo hoo wooo... Gugu gaga

[@mainemermaid6596]

I like how, instead of saying Rotator, he says "Row-Tater," as in "Eat yer taters!" Lol.. ❤

[@dr.dougmcguff282]

Grew up in Texas and Live in South Carolina....what can I say...I'm a redneck.

[@Wtfiswhattheysay]

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