Jump to content

Shoulder pains


CollegeB
 Share

Recommended Posts

My shoulder has been bothering me for about 2 weeks now, and I went to do a shoulder workout. I got out 5 reps on a barbel military press and decided I should go no further so I left the gym. Last week even though my shoulder hurt I worked out anyhow. I did notice that the arnold style dumbell press went well, but most everything else gave me some pain. I have full range of motion just incase you want to know.

 

Anything I can do to aid my recovery?

Link to comment
Share on other sites

When my shoulder went to crap the only shoulder specific presses I did were arnold presses(it was much easier on the shoulder) I also gave up on flat bench with a bar(same with incline). The only time I used a bar was for decline bench and the very rare max out...all the rest of my chest/shoulder work was done with dumbells. It made life alot easier...lat pull was also hard so I stopped doing weights I couldn't do 12 reps of and I focused on heavy dumbell rows

Link to comment
Share on other sites

The shoulder can be a very tricky joint, and chronic injuries can occur if you try to 'work through the pain.' I've been through PT for some shoulder problems brought on from impingement.

 

A good book for preventing shoulder problems is 'The 7-Minute Rotator Cuff Solution," which shows what exercises to avoid (upright rows, behind-the neck presses, etc.) and gives some rotator cuff exercises and stretches. http://www.amazon.com/7-Minute-Rotator-Cuff-Solution/dp/0944831257/sr=8-1/qid=1164901352/ref=pd_bbs_sr_1/002-5998339-6499223?ie=UTF8&s=books

 

I'd back off on shoulder work for now. And maybe get it checked out by a PT just to make sure it doesn't turn chronic.

 

When you get back into it, here's what I've found helps my shoulders stay pain free:

 

DO: use dumbells for your shoulder work, especially overhead presses, as they allow you to find a path of motion and grip that works with your shoulder (I often find a slightly-turned-in grip works best for me). Machines especially lock the body into a plain of movement that may not be best for each individual, so avoid machines for shoulder work.

 

DO: avoid behind-the-neck moves, which put the shoulder in a more vulnerable position. Do overhead presses and lat pulldowns to the front.

 

DO: make sure to keep your shoulders back and down when doing any shoulder work (and any upper body work) to stabilize the shoulder joint.

 

DO: try stabilizing the shoulder during rowing moves (lat rows or --modified--upright rows) by INHALING on the up move and exhaling on the way down. The inhale fills the chest with air to stabilize the shoulder girdle (I learned this from Mike Mahler, a vega athletic trainer and kettlebell trainer).

 

DO: include rotator cuff exercises (L-flyes done with a band, for example) in your routine.

 

DO: avoid anterior delt raises. The front shoulder gets worked plenty if you do bench presses, and is often overworked (as is the chest vs. back) , resulting in tight chest and shoulder muscles and weaker, overstretched upper back muscles, poor posture and possible shoulder impingment. Doing them once in a while is alright (especially if they are in combo moves like a side-to-front raise), but my shoulders (or I should say ' shoulder' ) feel much better since I've avoided doing them.

 

DO: include rear shoulder work in your routine.

 

DO: work towards muscular balance in the shoulder area by avoiding overworking the chest and front shoulder (which are worked more than the back in everyday activities).

 

DO: work on flexibility in the chest and front shoulder.

 

DO: listen to your shoulder, and avoid any movement that causes it to send you a message that it doesn't like that movement. If you can't find a modification (dumbbells instead of a barbell, different arm position, different ROM) that allows you to do the move pain-free, then omit the move.

 

DO: warm up the shoulders well before working out.

 

 

 

DON'T: do high, narrow-grip upright rows. The important part of the upright row is getting your elbows parallel to the ground, anything more than that may put a bit more emphasis in the muscle, but not enough to warrant the iincreased risk of injury. Keep uprows 'low and wide.'

 

DON'T: turn the pinky up when doing lateral raises (and in general, avoid moves that can increase risk of impingment in the shoulder by 'closing up' the shoulder area).

Link to comment
Share on other sites

I try to incorporate all that Kathryn has said. I had a slight shoulder injury, worked through the pain, and then it took me three months to get it back to where it was from when I finally injured it. And you then find out that alot of other exercises uses the shoulder, especially the rotator cuff, for stability.

Don't keep working through the pain! Give it plenty of time to heal properly, otherwise you could be out for awhile.

Link to comment
Share on other sites

Please sign in to comment

You will be able to leave a comment after signing in



Sign In Now
 Share

×
×
  • Create New...