I have done this before and need to take my own advice. Do NOT over do it when it comes to exercise! I did my workout Tuesday and did shoulder press using 15 lb dumbbells, after having not directly working my shoulders in months! What was I thinking? That along with pushing through the close grip pushups, because I REFUSED to go down on my knees…a combination of both exercises is what I think caused the problem.
By Thursday night, I could hardly stand the pain! I iced it and took some ibuprofen hoping that would help. Friday it felt a little better and again on Saturday was in pain again. I talked to a fellow trainer and he said I might have slightly torn something. He said it has happened to him 3 times, so he had a pretty good idea that was what had happened. He said the best thing is to rest it for at least a week. So that is what I plan to do.
But, just because I can’t work my upper body, does not mean I cannot work out. Yesterday I just put together a lower body workout and it was great! Here is what I did instead:
A1) Squats 2×12x45lbs
A2) Leg curls 2×12x50lbs
B1) Deep Squats 2×12x45lbs
B2) 1-Leg Curls 2×30x45 lbs
C1) Leg Press -low to toes 3x 12×100 lbs and high to heels 3×12x80lbs )
C2) Calf Raises
Then I did intervals on the elliptical! I got in a great workout without having to aggravate my shoulder! You can do this too if you need to modify due to an injury!