What's it like Dealing with a Deltoid Muscle Strain/Rotator Muscle Tear? Ask Rob

Shoulder strap over a tee shirt

As you get older, you usually regret not having taken an anatomy course, because if you did, you'd know what's aching! Several weeks ago, I (Rob) was doing my regular 3 day workout, and apparently strained the deltoid muscle and TORE the rotator cuff muscle in my shoulder. It has become so painful that I can't sleep on either side. Weeks ago it was a Grade 2 (pretty painful), now it's a Grade 1 (less painful)... It takes 4-8 weeks to heal, so  I ordered a Shoulder support brace from Amazon.com to help speed the process. When I put it on, Tom said "Is that part of a Superhero outfit?"... I thought it could be!
   In this blog, you'll learn what the strain is, about the muscle, how to sleep, and how to treat it...

WHY CAN'T YOU SLEEP ON YOUR SIDE? Sleeping on the side of the sprain or tear puts pressure on it, and it's like a sharp pain. Sleeping on the other side allows your arm to all to the bed at a 45 degree angle, and that also causes pain. Only sleeping on your back with your arm outstreched minimizes the pain of the sprain.

WHAT IS A DELTOID MUSCLE?
The deltoid muscle is a large muscle that encompasses the shoulder joint. The deltoid is divided into three different portions, or heads, the anterior (front), middle, and posterior (back) portions of the deltoid.

ABOUT THE SHOULDER BRACE- It keeps pressure (compression) on your muscle and alleviates pain. Keeping constant pressure on the muscle prevents it from being sprained more (because it stays in one place). It's called a "Shoulder Support Brace" by Natural Relief Solutions and consists of two straps, one around the shoulder, and a strap that crosses your chest and tightens to modify compression on the shoulder. It makes the injury feel much better.

DIFFERENCE BETWEEN SPRAIN AND STRAIN? Strains are injuries to muscles or muscle tendon units. Sprains are injuries to ligaments. Because the deltoid is a muscle, it can be strained, but not sprained.
WHAT ABOUT A MUSCLE TEAR?  I also have torn the Rotator cuff muscle, SO, I was given exercises with a rubber band to build it back up.**

CAUSES - Deltoid strains can be caused by numerous mechanisms. Most commonly they result from overuse of the muscle without adequate rest. This can lead to discomfort in the area of the deltoid muscle with associated swelling and loss of function.

Shoulder strap under a tee shirt fits better

THREE KINDS OF STRAINS
GRADE 1 - Grade I strains generally result in mild pain in the affected shoulder. Patients with grade I strains are able to use their shoulder and can lift their arms with minimal pain and are able to do push-ups without much difficulty. There will generally be minimal or no swelling.
GRADE 2 - Grade II strains are the next level of severity. This level of injury represents a partial tearing of the deltoid muscle. A patient with a grade II strain will have increased pain in the shoulder. They may have difficulty doing push-ups or lifting their arm. There will generally be mild or moderate swelling.
GRADE 3 - Grade III strains are the most severe. A patient with a grade III strain typically has tearing of the deltoid muscle belly. The patients typically have severe pain and dysfunction in their arm. They are not able to use their arm for activities and will have moderate to severe swelling.

TREATMENT FOR THE STRAIN  - Initially, most patients can benefit from sports injury treatment using the P.R.I.C.E. principle – Protection, Rest, Icing, Compression, Elevation. Anti-inflammatory medications (ibuprofen) can be used to treat the pain symptomatically.

TREATMENT FOR THE ROTATOR CUFF MUSCLE TEAR - There are several exercises you can do to help repair the muscle and re-strengthen it. All of them use an exercise rubber band. Here's a website that provides short videos to show them to you: https://www.setforset.com/blogs/news/7-rotator-cuff-resistance-bands-exercises-for-rehab-prehab-and-strengthening
One of the Rubber band exercises:
via GIPHY

Info from: https://www.sportsmd.com/sports-injuries/shoulder-injuries/deltoid-strain/