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Thread: Shoulder Pain

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    Shoulder Pain






    It started around 2 months ago. My left posterior delt hurts like hell. It is hard to tell the exact location but I think it is deep inside. It only hurts on presses, both vertical and horizontal. I have been taking it easy on those planes but it does not seem to be getting better. I can do all other planes without any pain what-so-ever (rows, pullups, deads, etc.) I am wondering if it is a muscle tear or a rotator cuff tear. What are some things I can do to help it heal? How can I work around it for now (Mainly chest and Delts)? I think it happened while going heavy on DB press.

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    Posterior delts are not utilized during a DB press. Mostly chest and front delts. Are you sure it is your posterior delt giving you trouble?

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    Re: Shoulder Pain

    Get an xray and see if u have a calcium deposit, until then ice 3 times a day for 20 min each and stretch

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    Do you use RC-specific warmups? How much pressing do you do relative to pulling?

    Agreed with MDR about the muscles used. If you pulled your posterior delt it would probably still hurt on the eccentrics of pushes but it would hurt most on pulling. You wouldn't be able to row or do pullups without pain. It's probably an RC strain from lack of proper warmup going into the heavy lift.

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    Either rest til it heals or go see a doctor.
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    I am actually pretty sure it is not my posterior delt. I mainly used that description to help you guys understand the location. The main point to understand, is that it only hurts on presses and it hurts on the posterior side of my shoulder. Also, if it is my posterior portion of my RC, wouldn't it also hurt while pulling? If it is my RC, do these types of injuries heal on their own? Do severe RC injuries impede all planes of motions? What are some RC stretches that you speak of? I stretch all the time but nothing specific for the RC.

    Also, without weight, I have a full range of motion.

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    Quote Originally Posted by rockhardly View Post
    I am actually pretty sure it is not my posterior delt. I mainly used that description to help you guys understand the location. The main point to understand, is that it only hurts on presses and it hurts on the posterior side of my shoulder. Also, if it is my posterior portion of my RC, wouldn't it also hurt while pulling? If it is my RC, do these types of injuries heal on their own? Do severe RC injuries impede all planes of motions? What are some RC stretches that you speak of? I stretch all the time but nothing specific for the RC.

    Also, without weight, I have a full range of motion.
    Yep, If you do a pulling movement with an injury to the posterior Deltoid, it would hurt like hell. I would see my doctor and get a referral to a specialist to check it out. Good sign that you have a full range of motion. It may or may not heal, depending on the severity of the injury. Shoulder injuries are very tricky. Get it checked out if at all possible. Good luck.

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    You gotta warm up the rotator cuffs. Its so crucial

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    i would rap it with a good strap , like a knee wrap and wrap the whole shoulder real tight while lifting. i deal with fucking all kinds of hard core pain every training session. try using 400mg ewk of deca to help heal and " lube" the joint. if gets real bad see a dr like MDR said, he is very wise as hes been through it all. but i wouldnt stop training because of it. if it was bad u would even be able to lift your arm. wrap it tight, believe me it will helkp with the presses and deca 400mg ewk.good luck. pick the best advice on here and take the advice of the best post that u like and think will be best for u.


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    Quote Originally Posted by rockhardly View Post
    It started around 2 months ago. My left posterior delt hurts like hell. It is hard to tell the exact location but I think it is deep inside. It only hurts on presses, both vertical and horizontal. I have been taking it easy on those planes but it does not seem to be getting better. I can do all other planes without any pain what-so-ever (rows, pullups, deads, etc.) I am wondering if it is a muscle tear or a rotator cuff tear. What are some things I can do to help it heal? How can I work around it for now (Mainly chest and Delts)? I think it happened while going heavy on DB press.

    posterior deltoid - back of shoulders and works in pulling movements. The farther away your arms are from your trunk when pulling, the more posterior deltoid. the closer your arms are to your side, the more rhomboids. Keep that in mind.

    anterior deltoids - front of shoulders, used in pushing with chest with movements like bench pressing. Massage around your chest with a tennis ball or lacrosse ball against the wall, feels good, especially if your shoulders tend to round forward. will help you loosen up to get ready to lift. You can do the same with the rhomboids, but for me..its easier with golf balls between my shoulder blades (feels good).

    What I massage most is the chest because you are using your arms all the time and it can get tight, just like the hip flexors gets tight in a majority of people due to a lot of sitting.

    Hope this helps.

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    I am pretty certain that it is my RC. Not a severe injury but perhaps a strain. As I have stated it only hurts during vert and horiz presses. I have not done much for those planes in some time. As such I have been doing some iso's for tris and delts to maintain them.

    In terms of recovery for the RC, do you think it is best to do light presses (light enough not to feel much pain) or none at all?

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    I have been experiencing some shoulder pain lately as well (bursitis I think) and have added some RC work to each workout as a result.

    I do some of these: The Pitcher’s Complete Shoulder & Rotator Cuff Prehab Circuit

    Particularly, external rotation and the L raises seem to help my pain area a lot. I think they're all good exercises for general shoulder health.

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    cortizone shot def help it for a few months



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    I have shoulder pain when I try standing db flys on bench flys my bicep hurts, go figure. In military I strained my shoulder real bad playing basketball and hasn't been the same since. That was over 7 years ago.
    6'4" / 265 lbs/36 yrs old.bench 365 incline 275, decline 335,leg ext. machine; entire stack
    leg press 810lbs,sled 500lbs,seated dips 410lbs
    chest press 400lbs,shrugs 450-500lbs

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