Shoulder pain advice

Malc · 09-17-2009, 03:37 PM

Apologies if this should have gone into an existing thread, but i've had a read and couldn't find anything overly similar to the problem I am having.

Basically a couple of months ago I was doing shoulder press and felt a painful twinge.

I found afterwards that bench press, shoulder press and boxing caused me discomfort.

I decided to have a 6 week break from all weight training and just concentrated on cardio.

After 6 weeks off I have recently returned to the weights to find that I am ok boxing but shoulder press and bench press are still causing some discomfort, although not as bad as it was before.

With both shoulder press and bench press there is no pain until the bar reaches a couple of inches above my chest, and with shoulder press the pain only appears once i've lowered the bar just past the top of my head.

The pain itself is right at the top of my arm, approximately 1 inch underneath where the curve of my shoulder starts.

I was wondering if anyone has had anything similar or could offer any advice on what I should do now?

I don't really want to take any more time off weights if I can help it, but am happy to adjust my routine to avoid these exercises if thats what its going to take.

Or is it something I should be more concerned about and get it checked out by a doctor?

thanks in advance

T_man · 09-17-2009, 08:00 PM

It sounds like a joint/RC problem.

When you lower your arms past parallel in both bench & shoulder press alot of stress is put on your joint. As for boxing, impact from your arm gets channeled primarily to your shoulder joint.

If I were you I would not continue doing any pressing movements until the pain was almost completely gone. It sounds like it's improving. If you are going to do pressing movements even if you know you shouldn't, then significantly lower the weight and go with higher reps and dont lower your arms lower than parallel with your shoulder plane. I would also do some RC exercises to strengthen it but with light weights - you should only feel a muscular burn, no stresses on the joint and reps must be perfect.

For future reference warmup and cooldown after all exercises involving the shoulders, if nothing else, and stretch them.

Look into glucosamine as a supplement.

However wait for a moderator to agree/disagree with what I'm saying I aint no expert I could be wrong.

**P-funk** · 09-18-2009, 07:56 AM

Rest is good to stop the inflammation and insult to the tissue.

However, you need to determine what limiting factors you have with regard to movement. While rest may get you out of pain, your issues will (as you have seen) show themself when you start to ramp it back up again. The shoulder needs stability at the scapula and mobility at the thoracic spine in order for it to operate correctly. You need to some how determine what the issue is and correct that, so that it can do its job better.

patrick

bonnykaul · 10-22-2009, 04:36 PM

Better consult to a doctor regarding this in my opinion

09-17-2009, 03:37 PM	#1
Malc Registered User Join Date: Jun 2004 Posts: 11	Shoulder pain advice Apologies if this should have gone into an existing thread, but i've had a read and couldn't find anything overly similar to the problem I am having. Basically a couple of months ago I was doing shoulder press and felt a painful twinge. I found afterwards that bench press, shoulder press and boxing caused me discomfort. I decided to have a 6 week break from all weight training and just concentrated on cardio. After 6 weeks off I have recently returned to the weights to find that I am ok boxing but shoulder press and bench press are still causing some discomfort, although not as bad as it was before. With both shoulder press and bench press there is no pain until the bar reaches a couple of inches above my chest, and with shoulder press the pain only appears once i've lowered the bar just past the top of my head. The pain itself is right at the top of my arm, approximately 1 inch underneath where the curve of my shoulder starts. I was wondering if anyone has had anything similar or could offer any advice on what I should do now? I don't really want to take any more time off weights if I can help it, but am happy to adjust my routine to avoid these exercises if thats what its going to take. Or is it something I should be more concerned about and get it checked out by a doctor? thanks in advance

09-17-2009, 08:00 PM	#2
T_man Registered User Join Date: Mar 2009 Location: Leeds, England Posts: 1,247 Photos: 1	It sounds like a joint/RC problem. When you lower your arms past parallel in both bench & shoulder press alot of stress is put on your joint. As for boxing, impact from your arm gets channeled primarily to your shoulder joint. If I were you I would not continue doing any pressing movements until the pain was almost completely gone. It sounds like it's improving. If you are going to do pressing movements even if you know you shouldn't, then significantly lower the weight and go with higher reps and dont lower your arms lower than parallel with your shoulder plane. I would also do some RC exercises to strengthen it but with light weights - you should only feel a muscular burn, no stresses on the joint and reps must be perfect. For future reference warmup and cooldown after all exercises involving the shoulders, if nothing else, and stretch them. Look into glucosamine as a supplement. However wait for a moderator to agree/disagree with what I'm saying I aint no expert I could be wrong. Cheat on your girlfriend, not on your meal.

09-18-2009, 07:56 AM	#3
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	Rest is good to stop the inflammation and insult to the tissue. However, you need to determine what limiting factors you have with regard to movement. While rest may get you out of pain, your issues will (as you have seen) show themself when you start to ramp it back up again. The shoulder needs stability at the scapula and mobility at the thoracic spine in order for it to operate correctly. You need to some how determine what the issue is and correct that, so that it can do its job better. patrick E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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10-22-2009, 04:36 PM	#4
bonnykaul Registered User Join Date: Oct 2009 Location: india Posts: 25	Better consult to a doctor regarding this in my opinion