How to recover from shoulder injury
i trained mma the for 7 months the last year, and during the last week of training i injuried my shoulder during wrestling practise. I didnt think to much about it becaus i was going away for 4 months and wouldn't be able to train in that period of time.
Now i have started again and after 2 weeks of training it happend again, feels like the shoulder pops out of joint and goes back in, and then i have limited movement the next week.
I checked on the internet and it seems to me that its a thorn muscle in the rotational cuff.
What can I do? I have already tried a 4 month lay-off, do i really need a surgery?
Is there any otherway i can prevent this from happening?