Last night will rolling in bjj, my left arm was over my head while I was on my back, and when I moved to escape the top guys weight, easily 230lbs, went on my arms and I heard/felt 3 pops. The shoulder is fine and the pain, which is low at rest, and stiffness is in my lat. Researchi.g with chatgpt, appears to be a grade 1 or 2 tear. Any experience with those and what to expect?

I know muscle tears can usually be spotted by knots or dimples. They hurt but you can usually recover pretty fully from a minor one. Popping is usually connective tissue..

How is the pain today? All my years that i dealt with this in safety, shoulder injuries usually aren't bad until the next day. That is usually when they realize that something is really wrong. I know lat is more back, but, it is close to the shoulder and I've never dealt with anyone with lat issues.

Luckily it's a lot better (3rd morning after the injury). My range of motion is pretty good, and improving as well as being able to put more of a load (holding a water pitcher). Perhaps it was just a fascia tear as I can't imagine it would feel this much better so soon. My only other experience is a complete distal bicep tendon rupture and this of course is MUCH better.

I'll probably be unable to roll for a few more weeks, but luckily, I have the safety squat bar that I got with the bicep tear, so I can still lift this week. I also feel like I'll be able to do light push exercises like bb bench soon.

Who recommended the safety squat bar to you?

This guy who goes by Hoose-something after I tore my bicep.

Felt good doing a few sets at 225lbs with my arms hanging straight down. After an injury, being able to work out again, safely, is so good for the psyche.