Right guys this is the first time I've ever really had any sort of injury. My problem is I have quite a bad feeling in the medial part of my right shoulder. I've been staying away from shoulder days obviously however I probably should stick to missing chest days also as there is a lot of shoulder involvement as you all know. The only thing is I would like to know is there anything I could possibly do to replace missing these workouts? Being the first time I've been injured, I've got the common scared feeling i'm going to lose any progress I've made not doing my normal routine. Additionally how long do you recommend for me to miss out? 2 - 4 weeks? Also I am 19 if anyone wanted to know
You're in the UK, so doc visits should be free. Go to one and find out just what you injured, THEN ask for advice. Without knowing how you injured it, or just where the pain is, and when you feel the pain, you're not going to get a much better response than "it hurts when I do this"..... " so don't do that".
The shoulder / rotator cuff is a complex joint w/ lots of little parts and is usually one of the first places injuries occur related to sports & weight lifting.
While you're identifying the specific issue, I'd suggest you incorporate a shoulder / rotator warm up before doing upper body stuff.
Here's an upper body general warm-up I follow:
Video for Joe's Shoulder / Rotator warmup -- again religiously before I do anything upper body. I also do some light cable work and front / side raises w/ a light weight to get the blood flowing in my shoulders. I've had some severe rotator / shoulder issues since 2006 and this has been a saviour:
And also you can google for a youtube on 'Rotator cuff warm-ups'. Don't make it your full workout - i.e doesn't need shitloads of reps and sets - but just some basic moves (which are also part of most any shoulder injury rehab) that you can do a couple of light sets with, or even easier, use bands.
All posts are for entertainment. Consult a doctor before using any medication.
It sucks i have this too, its been 3 weeks and it is improving, listen to sassy69 really good information there, i would recommend going to a doctor but if you are like me, and dont want to, then be smart, lay off upper body for a while, do legs,cardio,core, you can do rehab exercises lateral raises,external, internal rotation, shurgs, front raises, avoid upright rows and shoulder presses, in my opinion if you have upright rows on you routine just dont do them, unless you are one of the few people that dont get injured doing them, but for most of us it does. After a few weeks start training, low weight slow and controlled, 10-12, 12-15 reps. On the rehab exercises do 10-12 reps, and if it doesnt improve then definitely go to the doctor, i know it sucks to lay off your training for a while but it must be done You can see my post too, i posted the routine im following right know Rotator Cuff Strain? Hope you get well soon.