shoulder instability

**ff punk** · 07-11-2005, 06:59 PM

i've had clicks and cracks in my shoulders so i took several x-rays and scans and they found nothing. i've then went in physiotherapy. she said it was an instability problem (front deltoid too strong, posterior deltoid too weak) and she gives me weekly new exercises to strenghten the whole shoulder. she said it would take 3 months. has anybody had this and did it went well? did the clicks and cracks stopped?

**The Monkey Man** · 07-11-2005, 07:34 PM

F-Punk????

Are you the P-funk from the Bizzaro World???

If so, you should use P-side knowledge
and answer your own question...

Or is it- that- you shouldn't know?

**ff punk** · 07-11-2005, 10:31 PM

what? no, i'm not.

look, i'm not here to joke. i don't my shoulders to be fucked up for life because of stupid training. nobody told me i had to train all sides of the deltoid or i would have instability problems.

**ff punk** · 07-12-2005, 02:59 AM

sorry if i came up a bit rude, it just that i'm kind of sceptic about if physio will work that out. i mean, i've done x-rays, scans and they found nothing. no r/c tear, no dislocation, ROM is ok so i don't know what's wrong.

**P-funk** · 07-12-2005, 03:21 AM

Originally Posted by ff punk

sorry if i came up a bit rude, it just that i'm kind of sceptic about if physio will work that out. i mean, i've done x-rays, scans and they found nothing. no r/c tear, no dislocation, ROM is ok so i don't know what's wrong.

yes, I have cracking and poping in my shoulder all the time also (although my orthopedist beleives my problem is coming from my neck and I am jsut a lazy as about going back to the Dr.).

Your doctor is correct. It sounds like you have a posterior instability and your anertior delts are overdeveloped. If you don't want your shoulder to be messed up do the exercises she gave you (probably some retraction and rowing moevemnts). All you have to do is balance you presses and pulls to compensate for the imbalance that you have. I try to do a 2:1 pull to press ratio. So if I do 6 total sets of pressing movements I will do 12 pulls. Make sense?

**ff punk** · 07-12-2005, 04:33 PM

i do the exercises. she said it would take 3 months. it's been like a month and a half since i've been in physio. so what's your saying is that if i do my exercises, my shoulder will stop clicking and cracking?

**P-funk** · 07-12-2005, 07:09 PM

Originally Posted by ff punk

i do the exercises. she said it would take 3 months. it's been like a month and a half since i've been in physio. so what's your saying is that if i do my exercises, my shoulder will stop clicking and cracking?

it may click forever! Mine always clicks after I sublexed it. My knee goes in and out of clicking phases after I sublexed it also. If there is no pain I wouldn't worry about it.

**greekblondechic** · 07-12-2005, 08:55 PM

Sometimes my knees and ankles click when I walk, I don't think it's anything serious.

**ff punk** · 07-14-2005, 03:33 AM

well, i hope in my case that it will stop clicking. otherwise, all this time i would have spent doing those exercises, i would have wasted my time.

**ff punk** · 07-19-2005, 12:38 AM

i searched for instability on the net and the problem seems quite commun yet nobody here seems to have/had it?

p-funk, i have to ask then, what's the point of doing those exercises if it won't change anything? i can't just live with it. i'm pretty limited in what i can do with my shoulders injured. this is so gay. i can't even swim so no beach for me. it appears that the only thing working out gives you is injuries.

**P-funk** · 07-19-2005, 03:16 AM

Originally Posted by ff punk

i searched for instability on the net and the problem seems quite commun yet nobody here seems to have/had it?

p-funk, i have to ask then, what's the point of doing those exercises if it won't change anything? i can't just live with it. i'm pretty limited in what i can do with my shoulders injured. this is so gay. i can't even swim so no beach for me. it appears that the only thing working out gives you is injuries.

I have some insatbility from a shoulder sublexation when I was 16.

What is the injury? All you are saying is taht your shoulder is cracking. Mine cracks all the time. If it doesn't hurt it is nothing to worry about. I tis probably just crepitus. Quit being a pussy.

**ff punk** · 07-19-2005, 10:40 PM

"I have some insatbility from a shoulder sublexation when I was 16.

What is the injury? All you are saying is taht your shoulder is cracking. Mine cracks all the time. If it doesn't hurt it is nothing to worry about. I tis probably just crepitus. Quit being a pussy."

the injury is instability,geez. and yes it hurts, that's why i said i can't swim, it seems like my shoulder is tearing apart when i try to. this is not about being a pussy. that's like saying i'd break my arm and i won't go to the hospital because it's the pussy thing to do. iyeah it sure is worth it to live the rest of your life with your broken arm knowing you didn't pussy out and go to the hospital. my shoulder clicks, cracks and seems to have lost all of its fluidity and strenght. i am 18 and have the body of a 80 year old man. i'm very limited in what i can do without my deltoids. all i asked you if it these exercises were worth doing them or if i was wasting my time. i'm about to cut my arms off (tell me i'm pussy again) and have some robotic arms for replacement if that even exist. i've had enough of this bullshit.

**P-funk** · 07-20-2005, 10:54 AM

Originally Posted by ff punk

"I have some insatbility from a shoulder sublexation when I was 16.

What is the injury? All you are saying is taht your shoulder is cracking. Mine cracks all the time. If it doesn't hurt it is nothing to worry about. I tis probably just crepitus. Quit being a pussy."

the injury is instability,geez. and yes it hurts, that's why i said i can't swim, it seems like my shoulder is tearing apart when i try to. this is not about being a pussy. that's like saying i'd break my arm and i won't go to the hospital because it's the pussy thing to do. iyeah it sure is worth it to live the rest of your life with your broken arm knowing you didn't pussy out and go to the hospital. my shoulder clicks, cracks and seems to have lost all of its fluidity and strenght. i am 18 and have the body of a 80 year old man. i'm very limited in what i can do without my deltoids. all i asked you if it these exercises were worth doing them or if i was wasting my time. i'm about to cut my arms off (tell me i'm pussy again) and have some robotic arms for replacement if that even exist. i've had enough of this bullshit.

and I answered...."yes, they are woth doing". If they aren't working go and seek a second opinion or go to physical therapy for additional exercises that they can do.

**Yanick** · 07-20-2005, 03:16 PM

dude stop being a retard. do the exercises that were prescribed, instability/imbalance doesn't develop overnight and doesn't get corrected overnight either. you don't have the body of an 80 year old, trust me i saw an 80 fall down the other day and couldn't even get up by himself. i'd bet he would kill to have a little shoulder pain and *gasp* not be able to swim at the beach.

**ff punk** · 07-21-2005, 02:46 PM

yeah well i'm doing these exercises and it doesn't help and by the posts here it seems like i will always have that crap. and if it were just my shoulders. i have knee and elbow problems too. man this sucks, what the hell will i do this summer, about two months have passed and i've been at house all day plus i can't sleep at night. training is so much crap, all i hear here and on the other forums is people getting injured. they say no pain, no gain but you follow that advice and end up crippled like me. these exercises are boring and i'm tired of doing them, it doesn't do crap. i've built my own routines and at first at the gym they gave me a workout. how was i supposed to know i'd have instability problems if i didn't work all parts of the deltoids. as for my knees and elbows, i don't even know wtf happened.

**P-funk** · 07-21-2005, 03:27 PM

Dude, no pain no gain? Don't know where you got that. You have to be smart in the gym.

What exercises are you performing? How long have you been doing them for?

Get a second opinion if you don't like what the therapist said. Don't be so impatient. It takes time to take care of things like this. When I sublexed my knee it took awhile before I could even train legs and then when I could I was only allowed to do hamstrings and then start back with light leg work. IT sucked but I listened to my orthopedist and did what he said and things worked out.

**Yanick** · 07-21-2005, 04:04 PM

Originally Posted by ff punk

how was i supposed to know i'd have instability problems if i didn't work all parts of the deltoids. as for my knees and elbows, i don't even know wtf happened.

how were you supposed to know?

um, you fuckin read and learn about it. you must've had a stupid ass routine and you must've been doing it for an extended period of time to develop that kind of instability. lemme guess what your routine was

day 1:chest/bi's
day 2:shoulders/bi's
day 3:chest/shoulders/bi's
....

you fucked yourself up, quit acting like its someone elses fault. now is the time for you to sit down, read and learn. be patient, do what your therapist is telling you to do and you'll be back in no time. if the pain really keeps you from sleeping, let your dr. know he/she will prescribe something for the pain at night, but something really tells me that your overblowing the whole situation and looking for a quick fix or someone to give you some baby treatment.

**ff punk** · 07-22-2005, 08:10 AM

yeah, you read about it. wtf is that about? all this instability crap, it's written nowhere on the net. i used to go on bb.com and in the stickys it never said you needed to train all parts of deltoids or you got instability problems. i only did db rows and barbell rows and i thought that would suffice since everyone says back work works the posterior deltoid. really, i asked for routines, for people to check my routines and they said it was all right so it's not my fault you know. my routine was like this:

legs/shoulders
chest/bis/abs
back/tris

for elbows, i didn't even know what happened. probably those piece of garbage skullcrushers. then again, i have to ask, why isn't this exercise banned if all it gives you is injuries? for knees it was probably the squat aka biggest piece of crap exercise ever. it's impossible to have correct form on this. when i squat i worry more about falling head first on the ground than working my legs. i asked the doctor wednesday when i went for physio if anybody that had the same problem as me if it healed. apparently no so i'm ****ed. when i started training i thought it was the best thing ever and look at me now. cripped all over. this is so gay. if i jumped off the top of my house and splashed on the ground i'd get out of it without a bruise and if i did break something, it'd get healed. but if i have instability i end up crippled all my life. these exercises i do are long and fricken boring and they don't do crap. i won't go to another doctor so that he tells me he can't do crap. i'll tell you what i'm gonna do. i'm gonna take my baseball bat and hit myself on my deltoids until my arm is so weak i can freaking remove it just by pressing hard with my other arm. then i'm gonna take the baseball bat with my other arm and hit the other shoulder as strong as i can and will remove it with my teeth. i'm already invalid so it won't change crap plus people will shut up about me being a pussy because i just did the most manly thing ever. i've come to the point where i just don't care if anything happens to me anymore. the reason i can't sleep at night is not because the pain hurts, it's because i can't do crap anymore, i'm a freaking invalid. i can't even go on the beach during the summer because i can't swim anymore. i don't even want to go outside or anything, i don't see the point. the only thing i cared about is strenght and i don't have it anymore. ****

**worcesterguy** · 10-16-2005, 09:04 PM

I've known a couple of people who have had (and still have) this. From what I hear, pretty common amongst the folks who lift weights. Unbalanced development of upper pecs and front deltoids. Too many barbell presses and incline dumbell presses and not enough "pulling."

Like P-funk said, try to go for a 2-1 ratio of pulling to pushing movements and see what happens. Seems to have helped with mine aches some. Plus I started doing shrugs. Didn't like to do them because neck and back shoulders hurt. Well, started doing them and it helps.

Also posture is important. If you work at a computer all day, try not to lean forward but sit up straight with shoulders back, don't round your shoulders forward.

I find a really good warm up on bench day is important also. And not going just heavy all the time but mixing up the reps etc.

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