Injuries General

>>39576925
Wow I didn't realize anyone saved this lol.

Anyway I have elbow tendinitis but I sorted it out by doing more curls. I did a lot of pressing for a long time and avoided curls because i didn't want to be a curlbro. But now I curl after every bench or press workout and my injury is gone.

Tweaked my back (SI Joint) for the 2nd time 3 weeks ago. This time not nearly as severe.

I hobbled to the cabinet, popped some tylenol and laid down for a bit.

I did tons of bodyweight squats the first two weeks and when I had no pain at all I put 135 on the bar and did tons of singles (DL and squat) focusing on my form.

The worst thing I can do for an injury is to sit on my ass or lay in bed all day.

I'm back up to 375 on deadlift and 350 squat. It'll be a few weeks before I try pulling in the 400s though.

>>39577091
>The worst thing I can do for an injury is to sit on my ass or lay in bed all day.

This right here. Ever since I hurt my low back I have refused to stop being mobile, if I restrict my mobility it will just get worse.

I've just been doing deadlifts at 135lbs and my back feels so much better afterwards.

Yoga also helps to some extent.

I fucked up both my back and chest a year ago or so and didn't realize that I did such severe damage.

Still my back and chest bother me. I can't work out properly now, I'm always trying to avoid hurting it more. At this point I think I need to see a physical therapist but my doctor keeps telling me to just get massages.

ripped something in front of my left hip doing squats. sharp pain at bottom of squat and when rising back up? fucking help i just started to love squatting.

>>39577258
>>39577336

Unless you know what you need to do to fix your problem, go to a pt.

Slight pain just above left buttcheeck / kidneys area

Kinda afraid to do heavy diddlys because of this

Lifting noob

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>>39576925
ayy lmao

>>39577382
I'm not a doctor but the vast majority of "back" injuries are SI injuries. Especially if the pain is felt above your glute.

http://www.spine-health.com/conditions/sacroiliac-joint-dysfunction/sacroiliac-si-joint-exercises-sciatic-pain

anyone here ever had middle back pain?

Quick tip for shoulder injuries. Do a dead hang from a pullup bar a few times a day with your fingers hooked over the bar and palms facing out. Just hang as long as you can until your grip gives out. Took less than a week to go from moderate pain all day and night to no pain at all.

Have a weird feeling in my triceps tendon, like it's tickling me under my skin. Is it possible just a few fibers of the tendon got ruptured, and should I continue exercising or take a break? No inflammation, swelling, or pain, just slight tenderness.

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Anyone know how to fix my pain I get in my knees from doing squats and leg press? Should I wear knee sleeves and get lifting shoes?

I foam roll and stretch and warm up properly, also

>>39576925
>struggling with 2pl8
Who enters a competition when they can't even lift that?

>>39578004
A lot of my knee pain came from my form. Actually narrowing up my stance helped my pain tremendously

>>39578035
What, on your squat? My knee pain tends to stick around for a few days after I workout my legs though, so should I keep working out and trying to fix my problem even though im still sore in my knees? Would that do more harm than good instead of just resting until im completely better, and then trying it again?

>>39578004
Do your sneakers wear on the outside of the heel?

>>39578077
no, I don't think so, why?

>>39578089
Some of knee problems are related to poor ankle and foot positioning and/or deformities

>>39576925
Alright /fit/ I have a serious question for you, 2 days ago I was working on my shoulders and after warming up on ohp I got about 2 or 3 reps in with my starting weight and the very outside of my delt hurts really bad whenever I raise my right hand above shoulder level, I'm doing shoulders again today buy even the weight of my arm is enough to make my shoulder really tight, and kind of sore right in the middle of the muscle, what should I do?

Dislocated my right shoulder doing straight arm lat pull downs, then dislocated it a whole bunch of times after that just doing day to day stuff. Stopped lifting for 2 years, started up again recently lifting light as possible and working my way up.

I have 2 buldge disks from anterior pelvic tilt i want it to heal....

>>39576925
Broken bones:
L Radius
L Ulna
R Radius
R Ulna
R Radial head
L Clavivcle x2
R Clavicle
L Tibial Plateau
L Scapula x2

Other:
4 LOC concussions
L Torn ACL
L Torn Subscapularis

Pretty much every lift I do is modified in some way or another due to my injuries.

>>39577015
I have the same issue how does curling more help get kid of the problem

Anyone have experience with long-lasting spasms?

I think I have a massive spasm in my traps. I can't raise my hands straight overhead, because once my arms are parallel to the floor my upper back squeezes automatically and won't let my shoulders rotate the rest of the way. I have an appointment with my doctor soon, just so he can refer me to a PT.

Any tips on helping it heal until then?

>>39578167
How did you fucking break all that

>>39578209
15 years of racing motorcycles

Tore a tendon in my shoulder a couple years back doing bench press. It's the one that connects your chest to your bicep in the front of your shoulder.

The doctors had trouble diagnosing/isolating it since most movement was painful. Took my friend who's an athletic trainer like 45 min to figure it out.

I ended up just doing stretches and low weight exercises for a year or so. Got a PRP injection which helped a little bit but set my recovery exercises back.

Three years later I'm finally back at almost 100%.

>>39578249
>The doctors had trouble diagnosing/isolating it since most movement was painful. Took my friend who's an athletic trainer like 45 min to figure it out.

A similar thing happened to me. I tore my mcl in half when I was younger and the doctors thought that I had just strained my quad. I went to a sport MD and he told me to turn my feet outward and my leg nearly collapsed inward instantly. Within 5 minutes he diagnosed me and found a reputable surgeon for me. I got it reattached and have no pain but I walk with a noticeable limp.

TLDR: Find a specialist that knows their shit

>>39578291
At first I saw a military general practice doctor. He spent like 10 min, shrugged, and sent me to physical therapy.

Physical therapist was also just as incompetent.
I got my friend's diagnosis confirmed through an MRI finally.

Most doctors are incompetent as shit.

>>39578501
>Most doctors are incompetent as shit.
yessir

I have minor shoulder impingement and carpal tunnel in my right wrist.

Not too awful, I do a lot of stretches and extra warm ups though.

I literally have a partially torn long head tendon and minor distal as well in the same arm.

I've stopped working out and am getting fat.

FeelsBadMan, I've been trying for 1.5 years to get it fixed.

Snapped my lower right side of my back while trying to force a 135lb OHP. Went away pretty quickly. Then I went too ham on the leg extension machine and fucked my right knee for a good 2 months and when the knee finally healed I lost tightness while I was on my 3rd set of squats and leaned to the right. It has been a year and I still feel pain/discomfort.

Fuck me. On another note my elbow always pops ever since I was around 15. Can't do a lot of tricep exercises because of it.

>>39578126
Try this video:

https://www.youtube.com/watch?v=j9z_qu8vX5Y

>>39576925
I sprained my ankle at a party last sunday, I still cant put too much pressure on my ankle, if it still hasn't cleared up by monday i might head to the doctors, I want to go back to training already I miss my squats.

>>39578170
Personally my tendinitis was due to an imbalance in the strength of my bicep vs my tricep.

Thought I could provide my experience with knee pain to any of those who run across it. I got knee pain a lot from what I thought was leg press and squatting, but wearing knee sleeves, read SLEEVES, helped me out tremendously. On the leg press, also, moving the chair back into it's farthest position and also keeping my toes straight and moving my feet higher on the platform to engage the quads more, and also, the standing calf raise machine might very well be my source of knee pain. I found that keeping my knees slightly bent instead of fully extended prevented my knee pain that I had previously been experiencing. Not sure if the two are mutually exclusive, but I definitely felt more calf and glute activation with my knees bent.

Try these next workout if you're having some knee pain

I use the TKO knee sleeves or whatever the fuck they're called, the black ones, though if you want the good shit, get the blue ones that power lifters wear, they cost an arm and a leg but boy are they some good shit

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Bumping a thread that can actually help anons

>>39580014
>moving my feet higher on the platform to engage the quads more
That engages the quads less and the back-side more.

Also, if you wearing knee sleeves helps, use them for a month or two, and then try without them again.

Does a bulging disk heal quickly or long

>>39580066
>bulging disk
>heal

I've got bad news for you, anon

>>39580066
It doesn't heal, you have to get it fixed or else it will always be a weak point.

>>39580074
That's disheartening

>>39576925
>>>39580066
>It doesn't heal, you have to get it fixed or else it will always be a weak point. Can't I just let it rest and stretch it and the disc will go back into place

>lower back pain
>light weight deads and squats while being completely anal about form

much better now

>>39580060
yeah, but I was basically having my feet on the bottom of the platform, so I moved them to the middle, not really high high up, meaning I probably achieved the proper form as it's supposed to be after doing it improperly for so long

Also what is the reasoning behind ditching the knee sleeves after a month?

>>39580160
Ah, okay, that makes sense.

Knee sleeves can cause patellar maltracking.
Anecdotally, when I got knee issues, using sleeves helped for a few months, but then didn't help more.
When I took them off again, my knee issues decreased a bit further.

>>39580117
How

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>>39580117
same bro, you really gotta focus on tensing every single muscle in your core and doing dat valsalva manuver

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Torn Shoulder labrum, other new problem in my other.
Hypermobile joints aren't fun
I BP and dip properly without much pain but I just focus on the PRESS until I can RGBP properly.

Chipped the tip off of my right ulna at the wrist
Potentially AC joint stuff, even though a physical therapist told me everything was good.

>pic related

>>39580178
Just curious here, if that's the case why do heavy lifters and power lifters wear them every single time they squat or clean and jerk or snatch?

>>39580430
powerlifters are retarded

>>39580430
Powerlifters often wear really tight ones to get a few pounds out of them.

For the rest, I think they just don't really know any better.
Knee sleeves feel nice and warm, and the compression feels comfy too.

>>39580460
Are you confusing wraps with sleeves? I'm getting mixed signals here, I see /fit/ recommending knee sleeves all the time to people as an accessory that should be wearing normally, and now people are telling me to only wear them for short periods of time?

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>>39580467
No, I definitely mean sleeves.
You can get a lot more (force) out of wraps than sleeves.

The principles behind knee sleeves aren't bad.
They keep the knees warm and compress it, which increases blood flow to it.

If you walk or stand, your knee caps don't go down or up too much.
So the sleeves don't have too big of an impact on knee cap tracking.

But in (full) squats, the knees are taken through their entire range of motion.
And if some fabric, like sleeves, compress too hard, they can impair natural patellar tracking.
That's why these (pic related) things exist.

The research is shoddy on this though, and I doubt many (power)lifters know about the patellar tracking thing.

>>39578501
Agreed. Currently working on PhD in muscle physiology in a medical school and considering mastering out to pursue medicine, so I talk to a lot of MDs and its true that most of them are clueless on fitness. This is most likely because most of them (or really, people in general) have never had any exposure to lifting, or if they did never REALLY learned how to lift, or at least do the main compound barbell movements.

It's a frustrating situation to be in. I also had SI joint pain and didn't know what to do. Went to a doctor and they told me to essentially stop doing whatever I was doing to exacerbate the pain.

If I become a doctor atleast I'll take comfort in knowing I won't be quite that clueless, at least not on that topic.

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whart

My worst injury is an acl and meniscus tear. I'm now 8 months post op, back to squatting 315 for reps. My old max was 345 for 5 but I'm also heavier now. The surgery is a fucking gains goblin, they use a nerve block which reduces your quad mass by at least 50 percent. Went from strong big legs to a thigh as wide as my knee (my knee was swollen after surgery though). Would have gladly taken the pain over the extra months of recovery and physical therapy costs. At least they just figured out they can block another nerve and only get 1 third the atrophy. ACL surgery is always advancing technologically, it's quite neat. It used to be a career ender, now some players are back in 6 months or less.

>>39580494
I always thought the open patella thing is so your knees don't get sweaty and the sleeve is more comfortable. Regardless, closed patella knee sleeves helped my patellar tracking/patellar tendonitis pain
The best thing for knee tracking is vmo exercises, and squats on a slanted board brought my patellar tendon to 100%

>>39577015
I had this too. Thanks, SS

>>39581392
I use knee sleeves, they help my knee pain. Should I stop using them after awhile then?

>>39581540
Yes not him but try not wearing them for a month. Wearing knee sleeves can actually be bad for you long term especially tight ones. Wraps are actually fucking terrible tho

https://youtu.be/R61GOW9u_5k

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>>39578170
Hammer curls

Just don't neglect strengthening the brachialis

>>39580181
Do Bill starr's muscle rehab. Shit works

>>39578249
>I ended up just doing stretches and low weight exercises for a year or so
What exactly did you do?
I strained my tendon/muscle exactly at that position yesterday

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>>39576925
I have a 2.5 year old left wrist injury that I've never had checked up. The pain comes and goes, usually if I try grip something way too tight. If I'm using good form during my lifts there's really no issue. Now get me to open up a jar or a bottlecap and it may flare up and I have to give myself a week break or thereabouts.

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>>39579259
This is why you don't ego lift, kids.

Anyone here ever recover from patellar tendonitis aka jumper's knee? It's depressing as fuck brehs.

>>39583185
I had iliotibial tendonitis that went away after a few weeks. shit sucked so I stopped squatting for that time until it felt better then threw another week of rest after that. I did active rest though like still walked often on it and even did some hikes. idk if the hikes were the best idea however cause my knee would really hurt when I'd go down hills

>>39582243
I wasn't even ego lifting on the squats or leg extensions. The set of squats was going fine, just that third set, third rep I lost tightness. The leg extension wasn't even heavy but I ignored the irritation it was causing in my knee.

>>39578048
i actually had the same thing and getting knee sleeves solved my problem. no more pain the day after, feel perfectly fine.

to be fair, i'm still not sure what caused the pain, i got it even when doing squats with sub-70% weight and i know it wasn't my form.

get knee sleeves if you can, there's no downside to using them.

>>39581738
> linking to jason blaha

is this a joke?

>>39580494
what exactly do you mean by patellar tracking? you mean keeping your knees pointed in the same direction as your toes as you're squatting?

also, from what i gather from your post, it's only a problem (if a problem at all, because shoddy research) if you use wraps or very tight knee sleeves. the knee sleeves i use are tight sure, but i don't have to struggle to put them on or anything like that, so i don't think they're too tight.

>>39583185
had some mild tendonitis. it just started happening from squatting and i foolishly just kept squatting heavy every day (was doing SS at the time) and it just got worse. finally just took 2 weeks off from squatting and slowly built back up and it felt better.

i couldn't even do an airsquat without pain when going beneath parallel. shit sucks.

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Fucked piriformis
Snap city doing ohp paralysed for 2 days
Fucked a nerve in your back couldn't squat for 6 months
Killed mt knee doing squats
Killed my knee jumping over a wall
Killed my knee playing basketball
Tendonitis from too many curls
Erectors rekt from power cleans
Fingers crushed by plates
Toes crushed by plates
Got wry neck from deadlifts
Fucked my lat doing Chins
Fucked mt pec doing bench
Shoulder tendonitis
Elbow got fucked once or twice
Got Femoral impingement on my hip from doing sumo reads, couldn't squat for 6 months again

All fun

>>39579259
I've got popping and snapping in both elbows, wrists, ankles and rarely my shoulders and knees.
As long as it's not painful don't worry about it.
At least that's what I was told by 2 physiotherapist

>>39580348
Hyper mobile joints eh?
Do symptoms include feeling your elbows pop really loudly into place, constant popping in your ankles and some light cracks in basically everything?
If so I might have it too.

>>39583185
I got that when I was alot younger on 2 occasions.
I kept playing basketball and cycling in excruciating pain for whatever reason and it actually went away. But heed my warning, stop all lower body work for 2 weeks or else it WILL get worse.

All my joints are extremely loose, as in borderline Marfans syndrome loose. I thought I had it since I'm also 6'4" but no abnormal proportions (super long fingers, etc.)

I tried out doing dips, and I don't know if I overextended or what but the next day my shoulder was in agonizing pain, thought I tore my rotator cuff, but luckily it went away afterbthe course of a week, haven't had the pain since.

>>39576925
Got chlamydia fucking Tinder sloots. Took azithromycin. Now I have paresthesia (numbness) on my chest and abdomen and the insides of my thighs. Skin constantly feels like it's wet all the time. Doc says it's a normal side effect and it'll go away in a few months.

right wrist and elbow, both shoulders, neck, mid back, low back, both hips, left ankle

that's just the surgeries I've had

>>39584119
I love how doctors give you shit like its the only remedy. Then when you get some stupid side effect and and you tell them "Oh well thats what happens". Thanks assholes. This happened to me a bunch of times. With antibiotics, Levoquin and other flovaxin-type are horrible for your tendons. Buncha lawsuits right now.

hip flexor pain after squats a week ago
any stretches/advice?

Any way to get rid of an elbow pain while doing isolations?

I go ham with dumbbells and it fucks me up the next day, since I have this sharp pain in my elbow doing whatever. More stretching perhaps?

>>39577382
Is it muscular pain and on your back?

>>39584344
hips are complicated

stretch all the things

>>39584375
google tennis/golf elbow

>>39584433
Yeah, it's the exact thing I have, but I don't feel like taking a month off and dosing myself with drugs because of some minor pain

Whatever it takes

>>39578034
But anon.. it's not 100kg, it's 110kg! Big difference.

Personally I have pain in my shoulder from squatting. Idk if my upper back is just shit and can't support the weight or whatever but I decided to deload while upping my upper back training and see if I get better once I work back up.

>>39584427
thanks anon

>>39580549
when you open up your practice please refer us anon

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in July I absolutely destroyed my hip, making me unable to squat or deadlift for a couple of months. it felt like my lower back was exploding every time I extended it, so even simple shit like putting on pants, socks, shoes, etc was a major task. someone from plg linked me this and these exercises didn't fix it overnight, but within a couple of weeks I was able to do SSB squats with minimal pain and then eventually get back to normal workouts.
https://www.youtube.com/watch?v=INBY84sqrR0

now a few weeks ago I had some hip impingement issues, and another guy from plg suggested I take hot showers and massage where it hurt for a couple of minutes in the shower, and that did actually make the pain go away pretty much overnight

webm somewhat related, me SSB squatting

>>39577336
>>39584344
Having the same shit. Sharp pain in right groin. Resting for about 3 weeks, not doing any squats. Scared as fuck that it's something that would require surgery like a sports hernia. But it seems to be getting better with rest. The pain's subsiding

>>39579259
>leg extension

You've probably already figured this out, but that's one of the worst exercises you could in regard to injury risk. I used to do them, in terms of hitting muscle they were fantastic, but they will grind your fucking knees down.

>try wider stance squat and get hip injury
>fast forward 1 month and try to squat with narrow stance
>instant knee injury
ayyy fuck off, who /legpress4lyf/ here?

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Dislocated shoulder 3 times last year, hill sachs lesion.. Pushups made the shoulder looser in a bad way, sitting down then started fucking with my neck.
>Dead hangs, pull ups and dips.. mostly dead hangs.. Significant improvement over the last 3 months.

Back injury 3 or 4 months ago, slipped or bulging disc I forget, still get random electric shock like pains from certain movements.
>Yoga and intermittent fasting seems to help, activity helps if its mild, anything over 70% or so fucks me up still.

My wrists get stiff, swell, and develop ganglion cysts when I lift. I can't really lift anymore so I'm stuck doing dips, pull ups, and other basic strength training to maintain my body.

>>39583185
I've got a problem with my right knee like patellar tendonitis and my physio recommended:
>bodyweight squats with toes turned out and aligning knee over middle toe rather than big toe x15
>lying on back, turn toes on right foot outward, lock right leg, raise leg for count of 5 x15
>lying on back, stretch hamstring by raising leg straight in the air, holding towel around the foot, hold for 5 minutes

PSA: Never do wrist curls

I tore the inside of my thigh and did some damage to my glute about 6 months ago.

Couldn't walk properly for 4 months.

I'm extremely tight in that area now and it hurts to stretch it out, and along side that it feels like theres this giant rubber band going from the inside of my groin down to my knee cap that could snap at any moment (and it clicks and pops constantly).

Fuck knows what I did but my squat is now off centre.

>>39584581
That dude is non stop talking, but lots of good info in there, thanks anon, I'll give that a try

>>39584599
does it hurt when you flex the quad/ham on that side?

>calves hurt
>forearms hurt
>lower back hurts
>collarbones hurt
>stomach hurts

havent exercised in weeks
time to see the doctor and update my will

>>39581392
There's unfortunately still no research that shows the benefit of VMO exercises, because nobody has found a way to preferentially target them yet.

There's a study out that shows that heavy slow resistance training is even better than just slow eccentric exercise for patellar tendinitis.
They used heavy squats (variants) with a 3 second eccentric and 3 second concentric.
It might be a good idea to do that once a week, after you feel eccentric-only exercise doesn't help any further.

>>39583589
No, patellar tracking is the movement of the kneecap in the femoral groove, which should be centered. Not too far to either side.
Yeah, you're right, I wish there were better research on this, but there's no good evidence yet to not use (light) knee sleeves.

Shin splints have become much worse. Haven't ran in almost 10 month. I can just hit my knee slightly with plastic box and that hurts too. Was on a vitamin D course and now Doctor is referring me to a specialist. Holding on joining a gym because of this.

>>39585826
Have you tried strengthening your anterior tibialis and stretching your calves?

Fucked up my SC joint, getting it reconstructed this new years

>>39585826
No I haven't anon but I will get on these right now. You're a life saver if these help.

>>39585955
meant for >>39585849

>>39584375
>>39584456
Resistance band pushdowns & curls, 100 rep pump set every morning or two. Worked wonders for my tennis elbow.

Via: https://www.youtube.com/watch?v=sL2kCK4ds1Y

>>39584013
Yeah I get a pain in that elbow. It has been happening since I was 15. Wearing elbow sleeves and foam rolling my tricep/forearm seems to work for the most part.

>>39584602
Yeah I knew it was bad for the knees. I was just being ignorant for ignoring the discomfort it was causing. But my knee feels fine now.

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>>39576925
He tried to correct her form and she yelled at him for mansplaining.

>>39578035
this, knee sleeves and foam rolling every muscle around the area

>>39584581
Becomming a Supple Leopard is worth getting.

So far the only thing I haven't been able to resolve almost immediately using advice from this book was some weird back/abs tweek muscle deep inside the body.

>>39578167
skateboarder?

>>39577456
kek. how has this no replies?!

>>39577456
ayy

>>39578077
>>39578115
I have exactly this and my right knee is driving me insane.
Surprisingly after a workout (squats) I seem to feel better.
After both a xray and MRI they still don't see anything wrong.
They never asked or checked for poor ankle or foot positionning.
Any idea what I should do to fix this?

>>39588295
Not him, but you might have functional weak foot arches.
Check if your foot arch stays stable throughout the lift (i.e. it doesn't collapse), and see if your knees stay roughly in line with your feet.

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>>39576925
I have been doing SL for about a month, just on my last workout on squat I fucked up my last rep and I had a sharp pain the back of my knee on the left tendon.

Does anyone know what this may be? It feels pretty much normal after 2 days but it is still a little bit noticeable, should I postpone my workout a day or two to allow it to recover or is it something more serious?

Thanks.

>>39588601
Could be hamstring tendon.
Do you do any hamstrings work like RDLs, SLDLs, or similar?

Could also be calf tendon.
Are your calves tight?

>>39588623
I fucked it up on squat.

>Do you do any hamstrings work like RDLs, SLDLs, or similar?
Not sure.

It feels fine except when I go into squat, the tendon kinda stings and gives when I go all the way down into squat, I apologise if the explanation isn't all that great.

Shoulder injury probably rotator cuff

Fucked up wrist

>>39588681
Yeah, sorry, this is too vague for me to help.
Go see a physical therapist or doctor if the issue isn't gone in a week.