Thought I would keep a kind of diary of my injury and recovery here.  What worked what didn't work for me.  I probably am leaving a bunch of stuff out but it's all I can remember right now, I may edit it later.

Dec 07 - Injury at some point during a dive in the sand for a ball
Jan 08 - slight pain in left arm when over head or certain side position  (This is when I should have taken a month or so off)
Feb 08 - start not using that arm for any single hits, still diving for balls with both arms
March 08 - a couple of severe times of pain overhead when playing.  Would shake my deltoid and the pain would subside in 30 sec or so.
April 08 - quite sore and some spasms in deltoid and bicep pain. Continue to play beach volleyball up until April 13th.

April 16 08 - go to Ortho/sports medicine doctor, puts me on Naprosyn and said to schedule an arthorgram/MRI and xraysweek following - beginning to feel some improvement, less pain, better range of motion

April 23 08 - go for my arthrogram, intense pain when dye is injected, almost pass out. Shoulder is still and can't move it at all. Go home take a heavy pain pill, ice it and fall asleep crying.

Week following- overnight the full feeling from the dye has gone but in much more pain in the bicep than before the test.  Alot of spasms in my deltoid, and pain there and deep inside my shoulder.  Trying to avoid using left arm very much to allow healing. Hard to sleep or even get comfortable enough to sleep. 
Exercise - Eliptical 20 minutes 3 times that week.  Fast past walking on my lunch hour once, outside.

April 28 08 - See ortho with my films, but the report has not come in from the technician, he looks at the MRI films says I have a SLAP tear.  Recommends surgery, never offers any alternatives first.  I ask what are the alternatives.  He says PT, NSAID'S but claims, I'll be back.  He writes me a sheet up to take to my GP to get the script for the Physical Therapy. Not using left arm much.

April 29 - Look up info online to see what other people have been through and also research what supplements can help.  Take Bromelain, Glucosamine, Chondrotin, Vit C, Sam-E and Zinc.  Order Joint Power Rx.
Also taking 2 extra strength Tylenol for pain now twice a day, still take Naprosyn.  The sharp shooting bicep pain stops that afternoon and only 1 spasm the whole day.
Exercise - 20 minutes eliptical walker morning, leg workout on bowflex and 35 minutes on eliptical after work. Creatine. Ice pack on shoulder, bicep at night. Wear Icy hot patch on shoulder and/or bicep to work every day. Sleeping better

April 30 - Pain today is different.  Mostly in wrist and forearm, occasionally in the inner deltoid area, lats and scapula. Bicep hurts but no sharp shooting pain like I was having.  Fingers feel alittle tingely. When I do the swinging circle exercise, I can feel my shoulder now for the first time and it feels  weird.
Upset stomach since last night, must be the creatine. I only take the Bromelain.  Have to take 2 antacids after lunch.    Waiting for written report from the MRI tech.
Exercise - 30 minutes fast walking outside.  

**Alcohol is very limited.  Still drinking coffee everyday though. Diet is not so clean (been eating some comfort foods!) but will have to change it soon or I'll be buying new clothes a size bigger. 

As soon as the pain subsides some more, I'll begin the wall walking exercise with my arm and some very easy light stretching.  I'm going to wait to go to PT for 1 more week to let some of the pain subside.  I've read to many posts of PT actually aggrevating the problem by pushing to hard.