Shoulder Injury [Forum Archive]

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Shoulder Injury

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Posted by: kr1s1

Ive had shoulder injuries before but I picked this one up about 10 weeks ago. Its most apparant when benching heavy at the lowest point, a sharp pain/burn in the front delt and up over the top of the shoulder on my right side as I start to push through the rep. You will appreciate a front delt injury is not good and I wouldnt normally worry but I keep having time off training ( at a point in the year when we need to be at the gym) and every time I attempt to bench its back and with the same intensity.
I can normally work through injuries as Ive been fortunate not to have a bad one until this!
I dont know if anyone can advise or if I just want to vent my frustration after an hour in the gym benching ridiculessly low poundage!!

Posted by: nsimmons

This goes against most trains of thought, but i injuried my shoulder doing amilitary press. I took 3 weeks off training, but kept re agrivating the shoulder at work. Finally i had enough of it, i did a very long shoulder warmup and then a very light, 5-10 lbs shoulder routine. Lateral raises, militray press, upright dumbell rows. Then i iced the shoulder, for a few hours. In the morning it was a little sore and by the next day it was completley fixed. I made it choose adapt or die, and it adapted.
My pain was in the exact same spot. This also worked when i hurt my back in a car accident 2 months ago, weeks of resting did nothing, but light training fixed it almost over night.

Also changing my benching form, elbows in helped.

Posted by: ChrisROCK

You need to change your routine then, if flat bench presses hurt your shoulder. It sounds like bursitis or an impingement to me...similar to what i have in both shoulders. It barks at me like a bitch, when i do military press or DB presses...and flat bench. I've since resorted to only occassional overhead pressing movements and DBs for chest, as well as cables. I'll occassionally throw in incline and decline for chest, which doesn't hurt the same as flat. Flat seems to put the most stress on the shoulder.

I ALWAYS ice after shoulders and chest workouts...it's just become part of my routine now...and it helps. Don't continue to do exercises that hurt, you need to adapt...and give it time to heal a bit.

Take it from me...i've had shoulder issues for many years now...and it's at a point where it's something i can deal with.

Posted by: kr1s1

Cheers, Im gonna try the ice cos I get some real burn off it after training chest or shoulders, also gonna try to change some excersises with slightly different techniques, Im hoping to train thru it and regain full strength in it, we will see....

Posted by: Deeznuts

Quote:

Originally Posted by ChrisROCK

You need to change your routine then, if flat bench presses hurt your shoulder. It sounds like bursitis or an impingement to me...similar to what i have in both shoulders. It barks at me like a bitch, when i do military press or DB presses...and flat bench. I've since resorted to only occassional overhead pressing movements and DBs for chest, as well as cables. I'll occassionally throw in incline and decline for chest, which doesn't hurt the same as flat. Flat seems to put the most stress on the shoulder.

I ALWAYS ice after shoulders and chest workouts...it's just become part of my routine now...and it helps. Don't continue to do exercises that hurt, you need to adapt...and give it time to heal a bit.

Take it from me...i've had shoulder issues for many years now...and it's at a point where it's something i can deal with.

Off topic I know...but where did you get that animation in your sig? That girl's FINE. I've watched it like three times now.

lol

Posted by: ChrisROCK

I found it on some random website, and thought it was pretty sweet! Can't recall where specifically though, sorry!

Posted by: DrChiro

Quote:

Originally Posted by Deeznuts

Off topic I know...but where did you get that animation in your sig? That girl's FINE. I've watched it like three times now.

lol

dude..i was thinking the same thing....i was reading the post trying to figure out my response....and then BAMM....T&A...good stuff.

Anyway...to get back to the point....i agree that bursitis or a strain is most likely your problem. The best thing to do, since you dont want to stop lifting, is switch to dumbell movements and/or machine lifts only for a while where you can play with many factors (angle of rotation of your wrists, elbow flare, angle of press, partial reps only, etc.)...find the magic combination that minimizes your pain and work with that...this will allow you to make gains while not reinjuring the specific area that is involved.

Sometimes this actually works out for the best and you shock the muscle with a technique that you may not have otherwise used.

I have had similar injuries and had great results with this technique...see what you think...play around with it a bit, it may take a while to find the exact form that works for you.

and as always...warm that sucker up well...and ice after like suggested above.

Let me know what you think

Posted by: mrguy

Quote:

Originally Posted by ChrisROCK

I found it on some random website, and thought it was pretty sweet! Can't recall where specifically though, sorry!

Every time I saw that I was thinking to myself what a lucky rucker you were for having such a fine babe for a girlfriend!!

Posted by: ChrisROCK

heh... too funny. My girlfriend is nice looking, however...

Posted by: BiggerNstronger

Another idea on the shoulder pain: the excercises they recommend for rotator cuff injuries are good for me. Very light (even a can of corn or something is heavy enough) is the way to go, high reps and do the excercise every few days. If you dont know the movements just do a google and it should pop up.

Posted by: DrChiro

Quote:

Originally Posted by BiggerNstronger

Another idea on the shoulder pain: the excercises they recommend for rotator cuff injuries are good for me. Very light (even a can of corn or something is heavy enough) is the way to go, high reps and do the excercise every few days. If you dont know the movements just do a google and it should pop up.

bigger makes an excellent point worth commenting on....the rotator cuff exercises are NOT like bodybuilding exercises....you want VERY light weight, FULL range of motion, and HIGH repetition. Many bodybuilders have the mentality that if there is an exercise with weight involved, more weight is always better....this is not the case when it comes to rotaor cuff exercises.....glad BigNstrong brought that up.

Posted by: kraziplaya

i injured my rotator cuff(shoulder impingement) a year ago just warming up on the flat bench..after that i couldnt do a press chest/shoulder for 6 weeks....flat benching is straight horrible for the rotator but you can still do it if you must...first thing to do is make sure you let it heal and that will take time...i believe ice helps too....then slowly start working out your rotator with a few standard rotator exercises which you can find almost anywhere on the net..arnold presses are another exercise you should introduce into your program for rotator/shoulder strength...and always warm up your rotator cuff before flat benching with a few light sets....flat dumbell presses or seated vertical press with the chair high are great chest builders at the flat level

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Shoulder Injury

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