Shoulder pain - Supraspinatus Tendoosis & Subcoracoid Bursitis
Hi all, i had been experiencing shoulder pain (ranging from minimal -only during exercise to moderate throughout the day) since last 2-3 months, i went to physio who suspected RC impingement and told me to stop doing all overhead stuff and focused on external rotations with the band...anyways i didn't listen to him and began overhead pressing with light weights 15 - 20 reps consciously shrugging and gradually increased the weight over the course of 2 weeks which healed the problem temporarily.
then i started flat benching i got shoulder pain again on front of shoulder and sometimes side of shoulder..so i stopped doing that and focused on only OHP again...but this time it didn't subside...reducing the weight didn't help either, even pullups cause pain now not much during the exercise but as soon i drop down from the bar... though only scapular depression while hanging on the bar relieves the pain a little.
im unable to do any pushing exercise and vertical pulling without pain, dumbell and band rows are ok most of the times...squat and deadlift are fine too...sometimes combing my hair also causes pain
the physio told be to get an MRI which revealed this
-mild Capsular hypertrophic changes seen at acromioclavicular joint with joint effusion, downsloping of acromion and curved undersurface (type II morphology), reduced acromiohumeral distance
- intrasubstance hyperintensities at supraspinatus muscle tendon suggestive of tendonosis, subcoracoid bursitis is seen.
in my present situation what exercises should i add and focus on and which ones to drop? PT has again told me to drop OHP and this time doing it is hurting so i'm clueless now on what to do