shoulder soreness

[blackoutken]

I've workout about a week ago and my shoulder has been sore since only thing I can think of is maybe I didn't serious stretch and I work 2 weight benchest the one I worked out I up'd by 30lbs so possible thinking the bumped weight or getting a bad grip made my shoulder sore .

I hadn't lifted in a week but try to stretch my shoulder every once a while and its still sore at time when I go to sleep and if I stretch

any tips I'm ancious on workout again

 

[gt55yw]

Can you elaborate on the soreness? Is it inside, like the joint, or just the muscle?

 

[cdan19]

Without knowing more detail it's hard to say but a very common and overlooked area is the overuse or stressed Supraspinatus tendon. I would start with ice to reduce any swelling in the area. Unfortunately rest and because it's the shoulder and a very shallow joint it's hard to work around it, so depending on the level of soreness or pain (stop immediately) I would give it 2-3 days of icing it. When you return to the gym I would use bands to stretch and warm up the joint getting enough blood into the area before proceeding to lift cautiously, again depending on the level of soreness, if it's pain with strength loss go see your orthopedic before you set yourself back in a big way. Push through it and you may end up damaging not only rotary cuff but the labrum and eventually the bicep tendon wear it attaches in the shoulder joint. I'll tell you right now the surgery sucked to repair all of it so I'm an alarmist when it comes to this particular injury.

The supraspinatus muscle runs along the top of the shoulder blade and inserts via the tendon at the top of the arm (humerus bone). It is one of the rotator cuff muscles. This muscle is used to lift the arm up sideways and is also important in throwing sports as it is the muscle that holds the arm in the shoulder when you release what you are throwing. There are massive forces involved in slowing the arm down after you have thrown something but few people bother to train these muscles. A heavy fall onto the shoulder can also result in injuring this muscle.

You didn't say if it was chronically sore or where exactly it originated from so this may be overkill but I'd hate to see anyone make the same mistake I made pushing through and not recognizing the difference between pain and soreness. Hope all goes well.

 

[blackoutken]

its toward the joint. its not a huge pain its getting better it use to hurt when I went to sleep and doesn't now . but I just tried to do some push ups and I can feel a lil discomfort so not sure if I wanna start hitting weights just yet

 

[Old School]

Do some exercises to strenghthen your rotator cuff and be carefull with it. I have already had one shoulder surgery and probably need my other one done

 

[blackoutken]

thanks old school . should I do lil stretch excercises for that or on machine or weights

 

[cdan19]

Blackout,

Here's a link to a web site that has some very comperhensive articles on the shoulder joint and injuries of all kinds particularly detailed diagrams. It's worth the time to check it out. go to their site, then under the google bar on the right side of site type in pushup;facepulls; and shrugs (just like I just did here) and the article will be first one on list complete with diagrams, exercises for recovery and common misconceptions. Great read I saved this site to favorites just today. It appears to be a test supp company product page but if you follow what I outlined above you'll go right to article. It's actually an excellent web site of info. Hope this helps.
www.t-nation.

 

[Old School]

Never stretch before exercises...It weakens the muscle...Do basic rotator cuff exercises on cable machine and some dumbbells and keep your range of motion good and you should be GTG