rotator cuff injury.

[Canuck Physio]

During November 2007 I did my normal benching exercises for my chest at the gym. I had taken 2 weeks off for studying and had come back to the gym and continued lifting what I had been lifting 2 weeks earlier. I was pushing myself on the last 2 reps, and as I was doing it i felt something in my left shoulder pop out/in (thats what it felt like). I continued working out a bit more than said no more.
I am a fellow weight-lifter, I think I can understand what's happened.
I believe that I had injured my rotator cuff. I stopped going to the gym since and read that the pain would subside shortly. The majority of the pain is gone (without any treatment) however i still have slight pain. When i put my arms straight infront of my body, I can lift them up to the sky and down to my sides without any pain. However when i bend my left arm and just stretch at the back on my head, i can feel a slight soreness/pain(it is only a slight pain and I don't feel it at all unless i bring my arm behind my head and just bend my arm in a 50 degree angle). None of this pain affects my everyday activities whatsoever however I have a few questions for you professionals.
(a) Do you think this pain in the deltoid area will go away or is this permanent damage(do u think it is a serious injury or just a minor one that wil heal with more time)? The reason I ask is because it has been 4 and a half months since I injured it and I still have this slight pain. It really concerns me this slight pain because i dont want to start working out again and then permanently stuffing it up, unless I already have!
Did you see a Physio when this happened? Acute Ultrasound treatment may have helped microscopic soft tissue repair and alignment, as well for both Ligamentous and Muscle/tendinous tissue. At least some evidence suggests this would be helpful in acute injury.
Weightlifting injuries take specific rehabilitation for full recovery. Just letting it rest and atrophy (become weak) will not help you recover any quicker. I would be very cautious of working out on the injured shoulder without appropriate adaptation, intervention and consideration of the structure at fault. It will just end up being a longer delay
(b) Should I start strengthening my rotator cuff even though i have this slight pain?(I have been taught the exercises i need to do to strengthen it)?
From where have you got the exercises, have you had an assessment done. It could be that you are not getting pain from the rotator cuff itself. Other tissues underly and cross over this joint.
(c) And the main question. How long after the injury can I start working out again. Can i continue to work out now, 4.5 months since the injury or should i rest it for longer as i still have slight pain?
There is no reason you can not work out, but I would be very cautious of going back to doing what you are doing. Any movements that cause pain or discomfort should be avoided. You could for example3 work out legs with no issues in the rotator cuff region. I have had similar issues in the past, and have discovered the only way to get back to full fitness is to properly implement and treatment and management program.
Thank you for your time in reading my problem. Much appreciated

As above, regards