[Ollie Haines Francis]

Hi Guys,

An update regarding this with the MRI report now available, I have attached screenshots of the report but here is a summary:

• Sternoclavicular (SC) joint: unremarkable, no significant arthropathy.

• Clavicle itself: normal bone-marrow signal, no fracture or focal bone abnormality.

• Acromioclavicular (AC) joint: intact, no significant arthropathy.

• Coracoclavicular ligaments: maintained.

• Shoulder joint: normal alignment, no significant fluid/inflammation in the joint, cartilage maintained.

• Rotator cuff: supraspinatus, infraspinatus and subscapularis appear intact. No overt tear.

• Long-head biceps tendon: intact and sitting normally.

• Chest wall/shoulder musculature: normal signal and volume.
• Mild subacromial bursitis — inflammation/irritation of the bursa above the rotator cuff.

Sounds like the subacromial bursitis is the main issue here, which is usually caused by repetitive movements and overuse. I would completely rest for a week, use ice therapy and anti-inflammatories if needed. When you return to training, focus on rotator cuff and scapular stabilisation exercises initially and avoid overhead movements until you feel like the pain has subsided. I would then return to compound movements with machines that can offer you support and stabilisation. Start light, with higher rep ranges and build your loads up very gradually.

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Is it possible that the the bursitis just suddenly occurred after one session and then stayed for nearly 6 months, despite periods of rest etc? Just seems strange to me. I’m on holiday for the remainder of the week and then from next week on I will start incorporating some pressing and pulling stuff again as I have been strictly avoiding these for the last 8-10 weeks, despite no tangible improvement. Something that may be relevant to this is that the pain is actually triggered slightly on a pendulum, potentially due to the area being smashed up onto the shoulder pads. Anyway I’ll give the above a shot and see what happens moving forward. Any recommendations for anti inflammatory products I should be using?

[Ollie Haines Francis]

Hi Guys,

An update regarding this with the MRI report now available, I have attached screenshots of the report but here is a summary:

• Sternoclavicular (SC) joint: unremarkable, no significant arthropathy.
• Clavicle itself: normal bone-marrow signal, no fracture or focal bone abnormality.
• Acromioclavicular (AC) joint: intact, no significant arthropathy.
• Coracoclavicular ligaments: maintained.
• Shoulder joint: normal alignment, no significant fluid/inflammation in the joint, cartilage maintained.
• Rotator cuff: supraspinatus, infraspinatus and subscapularis appear intact. No overt tear.
• Long-head biceps tendon: intact and sitting normally.
• Chest wall/shoulder musculature: normal signal and volume.
• Mild subacromial bursitis — inflammation/irritation of the bursa above the rotator cuff.

[Ollie Haines Francis]

I will likely get my feedback on Tuesday as the referring clinician is out on leave until then, unless I receive the SAR before then but that’s unlikely

[Ollie Haines Francis]

Hi Meg, thanks for your message! I should receive some feedback tomorrow!

[Ollie Haines Francis]

Update on this – Finally saw a consultant, had an x-ray done where nothing significant came up, escalated to MRI which was supposed to happen last week but the fucking machine broke 10 mins into my scan so I will go back this Tuesday to get the MRI done, hopefully without the machine breaking. From there will have the radiologists report which I can share on here and discuss what the next move is.

[Ollie Haines Francis]

I’m having a look around at the moment, aiming to get something booked in for this week and not going to risk aggravating it until then.

[Ollie Haines Francis]

Hi Rich,

Really appreciate the input here. During the week I don’t have access to anything other than free weights pressing wise however on the weekend I can use a smith machine and or a variety of other machine based presses so I’ll have a play around with that tomorrow and see what feels ok.

Currently in the process of finding a therapist, if you know anyone feel free to suggest!!

[Ollie Haines Francis]

What you are trying to do with fine movements that you can do pain-free is definitely the best plan

I do find injuries like this continued to do free weight, especially with pressing is likely not going to be the best plan. We could definitely see how a machine feels as an alternative for now but if the pain possesses aiming to do movements that just do not create pain, even if passing is a no go for now

I’m gonna shower of a great practitioner in London , I’m sure that was some of the guys that live down there will be able to help with that, but definitely getting it checked over to see if there’s anything seriously untoward is going to be the best thing

Hi Meg,

Thanks alot, that would be great if you could share the names of a few practitioners!!

[Ollie Haines Francis]

Question I have is how to programme a hinge on full body split – could I just have it instead of ham curl on the heavier lower day?

Was thinking could have the third rotation as a posterior/hinge priority seeing as heavy upper will start with presses and heavy lower focuses on quad compound

[Ollie Haines Francis]

Question I have is how to programme a hinge on full body split – could I just have it instead of ham curl on the heavier lower day?

[Ollie Haines Francis]

Looks fine to me – just Got to run them now and see how get on.

In reality you can get by fine with just 2 sessions or 3 on rotation – no need for 4 unless you want them

I had 3 different workouts when I did this last year

If you had 3 how did you go about balancing upper lower focus?

[Ollie Haines Francis]

Brilliant thanks again Sara

[Ollie Haines Francis]

Thanks for the response Allison, similar to my response to Sara, have you any recommendations for a good routine to follow in regards to stretching/mobility?

[Ollie Haines Francis]

Thankyou so much Sara that’s really helpful and insightful. Your geography is spot on Wimbledon is very close so i’ll definitely check the physio out, thanks for the recommendation. In regards to the mobility drills, have you any recommendations for specific routines to follow, maybe a youtube video or insta page? I always feel a bit lost when trying to develop stretching and mobility drills which probably feeds into the liklihood of these injuries occuring. Thanks again!

[Ollie Haines Francis]

Thankyou Peter and Allison, issues that were affecting me before have seen major improvements already so really happy and I’ve still got they iso in. Onwards and upwards!