Hi Scott, Quick question, my rotator cuff is hurting and my left knee is now hurting as well. The physio told me that it is just a muscle strain in my knee and that I have to keep rubbing it. Im worried that im going to hurt them further in the gym, what can I do to rectify these?

Hey GateTravel,

Rotator cuff pain is never a good thing.  I injured mine a while back and it seemed like recovery took forever.  One thing that helped me was going to see a massage therapyst who specializes in athletes.  She was able to dig deep into my shoulder and almost "scoop" out the built up scar tissue.  Stretching and warm-ups help, but if you have some deep damage, you need a session or two with someone who can dig in the area.

In the mean time, you should check out this article on shoulder recovery, it has links to all my videos on warm-ups and injury recovery exercises.

Overcoming A Shoulder Injury

As far as knee pain, I would have that looked at as well by the therapyst.  I have yet to create a video on exercises to help with knee pain, but it is on my list.  Keep in mind that the stronger the muscles are AROUND the knee, like your quads, the less pressure you will feel in the area.  Definitely keep massaging the area yourself, but exercises like front squats or sissy squats will help strengthen the muscles too.

Fantastic Scott,

Thanks so much for the reply. 

I have lowered my weights and focused on technique and the pain has subsided a little. I will keep visiting the physio and hopefully everything will sort itself out.

Thanks again, your quite the inspiration mate :)

I am just happy that I could help brotha!  I means  alot to me to be able to help everyone get on the right track.  Now that you are getting more familiar with the site, be sure to post more in the forums!

Also, you need to add some photos and videos to your profile!  need any help with that? :)

Good info. I hurt my shoulder the other day. so it's nice to see some info up here

Thanks Sean.  Sorry to hear about your shoulder.  Mine is finally getting better and 3 weeks ago I care barely do a pull-up without being in horrible pain.  Not a good feeling :/

Hope this post helps you out brotha!

Scott gave all the info you really need, but I would like to add something as well. Before any upper body workout I always warm up my rotator cuffs by doing internal and external rotations with a cable at about mid chest height. I do 3 sets of 15 for both internal and external with light weight. It seems to be enough to warm them up well and sends nutrient rich blood to protect them. Also before any leg workout I like to warm up my knees with 3-4 light sets of leg extensions. Keep the weight light and do about 15-20 reps for all 3-4 sets. Also when training legs never let your knees go past your toes during squats, leg presses, lunges etc. When your knee goes past your toes you are putting unwanted pressure on the knee. Its actually a good idea to warm up the rotator cuffs/shoulder joints before doing barbell squats as well.

Sorry to hear about that bro! Just try to workout moderately until you get healthy in your rotator cuff especially. You definitely don't want to mess around with that! Good luck

Also don't forget to train all 3 heads of your shoulders.  Many people forget or neglect their rear delts.   This causes joint imbalance and can lead to rotator cuff issues.  I would also do mostly dumbbell chest work.  Not only do they help your chest grow but also they are easier on the shoulders and strengthen your rotator cuff muscle groups of your back - teres major, teres minor, infraspinatus, and rhomboids. 

As as for knees, Nate is right.  Make sure your knees never move over your feet when doing squats.  Make sure you pay equal attention to your hams because quads and hams together strengthen and stabilize your knees.

John

I see so many people who neglect their rear delts as well. I always start my shoulder routine with a rear delt movement such as the reverse pec deck. I just feel that it loosens the shoulders which makes the presses go a bit smoother. 

It is also imperative that when you squat your knees always travel in the line of your big and 2nd toes. This correctly aligns the tracking of the knee cap during the bending of the knee which will reduce patellofemoral injuries.

Remember hermanites not all knee injuries are the same and you should always get medical advice.

It always makes me cringe when I see people with too much weight or bad form squat and their knees go way out over their toes and their back rounds :O   I am waiting for either their back to snap, their kneecaps to explode, or their nut sack to burst.  

John

Great input Daneil!  Couldn't have aid it better myself!

i've got problems with my knee too, 5 years ago while i was playing football in a sport hall i felt on my knees (mostly on my right one) and it fu*king hurt, i was not able to straighten my right leg without pain....i have gone to a doctor but he is a stupid one (ones one of mine frends broke a finger on his foot, and the doctor just wraped it with a bandage, he had to break him again) he told me that it is becouse of my years (13-14 yeras-it is normal to have some "gaps" between your cartilage and the leg(or the knee can't remember it),  the muscles should fill the gap, but i alredy had muscles since i was training football), 3 years after the injury i could not do as much with my knee as i could earlier,and it still hurt. Nowdays it hurts sometimes, it depends on the weather (it cracks sometimes like when you crack your neck, but whenever i do a step it crackes again,and again,and again it feels like my knee is going to fall out)

last year i streched my ligaments(on my right leg), notihing much, just 14 days rest 

Sometime this year i streched my ligaments again (this time on my left leg), this time one week cold compresses and 2 weeks plaster boot...i can't flex my foots as i used to do, but it is logical

NOW THE QUESTION:

should i do squats, couse i'm afraid (i could do with leighter weight) for my legs i like to do sprints, but i know it is not enough.

on monday i'm going into the gym so i have to know (so far i was doing street workout, but it becomes to cold for that)

PS. sorry if i made some mistakes, english is not my native language nor do i learn it in school (i learn german)

greetings from Bosnia :D

Valentin,

You do want to do some exercises to strengthen your quads (front of leg) and hams (back of leg) as this will stabilize and strengthen your knees.  You can try squating but you must use a weight that does not cause pain and you must do them in a slow and controlled manner.  With knee pain, or any joint pain, you must stop doing an exercise and/or lower the weight if the movement causes you any pain.  It is also important to stretch before and after you lift to help loosen up the joint.  Gradually the joint and its surrounding muscles will become stronger and you will be able to lift more weight and do more exercises.  You just need to be patient and stick to it - and remember to listen to your body.......pain is your body telling you to stop :-)

Your English is fine.........it is not easy to learn or write :-)

I hope that helps and good luck,

John

Your lucky Scott.  I first hurt my rotator cuff when I was 32 and it took about 6 weeks to fully recover.  I hurt them again last year (age 48) and they took 10 months to fully recover.......:O   Getting old sucks.......:-)