Annoying Shoulder Issue

[bonecrackerjoe]

same really strict form required with shoulder press have a tendency to tweak my neck ugh sucks

 

[BrotherIron]

Do you perform stick stretches? What exactly do you do for shoulder mobility? I have pretty ****ed up shoulders from Oly lifting and injuries but I've found rehab movements that have allowed me to continue to lift thanks to a PT who worked with baseball players.

 

[Lord Porn]

I do stick retractions IDK the right term for them but you hold a broomstick overhead and lower it behind your back to waist level then bring it back overhead again.

I do those and the same exercise with a cable sometimes. Then i do floating teacups a lot which is a martial arts exercise i saw kettlebell guru Steve Cotter doing on YT that helps ward off tightness in the RC.

Along with those i tennis ball massage the shoulder scapula area when it gets really tight.

It helps but doesn't get rid of it completely and i can't overhead press with the left arm.

 

[DrMehta]

I hate to take time off from working out so IDK about that. At the moment i'm mostly doin' BW stuff like pullups chins pushups and i can do those without any pain so that's the way i've been goin' for a while.

I told the top Orthopedic surgeon at my Hospital you said that after reading the advice here. His reply was what I was thinking but did not want to post here because I am too nice. Good luck.

 

[Lord Porn]

Well not to slag the surgeon but i don't agree. If people were taking time off from working out every time they had joint pain and problems there'd be no one left training! Virtually everyone has a problem of one kind or another.

I can do the routine i'm doing without any appreciable pain or discomfort so see no need to stop training. That's not the answer in the vast majority of shoulder problems anyway.

The problem feels better working out and getting some blood and synovial fluid circulating.

 

[dr jim]

LP although using that shoulder does increase blood flow, shoulder injuries are NOT something athletes should "tough it out over" awaiting the natural healing process.

I can't tell you how many times I've seen a Grade 1-2 SLAP lesion extended to Grade IV or an Impingement Syndrome complicated by a COMPLETE supraspinatus tear when all that would have been required was decompresssive surgery and a TWO WEEK rehab period versus TWO MONTHS!!

It's really important to understand although shoulder exercises often do result in inferior displacement of the humeral head thereby reducing impingement, (and diminishing symptoms) they are FACTUALLY INADEQUATE for BB and LIFTERS whom are compressing the A-C joint with SEVERAL HUNDRED POUNDS!!!
These folks eventually go on to a complete tear if surgical intervention is delayed while resistance exercises are continued, IME.

Fella be very careful during exertional activities, (I would absolutely suggest you eliminate ANY overhead presses) and obtain a formal diagnosis or you can be like DR JIM and extend that Grade TWO SLAP lesion into a Grade IV which required SIX MONTHS OF REHAB and that's no BULLSHIT mate!

Best
jim

 

[Lord Porn]

Yeah i hear ya dr jim. This used to only bother me during overhead presses but today i was just doing a little circuit going between chin up's pushup's and so i thought a heavy bent over dumbell row.

So no problems with the first two exercises and no problem with the first set of rows 10 reps at about 42kg which is around 90 pounds or so. So i normally go up to about 110 (pounds!!) or something on these but i went to the problem shoulder the left one bent over got the bell into position and started to row. Man! the tightness and soreness around my rear delt teres minor area was bad! I had to stop it and just give up on the rowing.

I'm gonna make an appt with my GP and get things moving. Thing is i don't want to go and just be fobbed off by an incompetent physio who just suggests rehab exercises as i've been working on things like this for months and while they might make it a bit better they don't cure it. I really want an MRI done on the area right at the start to mfind out what's wrong for sure rather than this flailing around in the dark with rehab exercises that might not work. I don't want to be wasting my time doing stuff that won't help.

If a physio convinces me that rehab work would fix it then i might go for it but how can they know unless they scan it to find out what the problem is? See i'm in the UK and we have the NHS but the problem is you can wait a while to see someone and get it attended to.

Friggin' injuries suck!!!

 

[Dirk Diggler]

LP, I have learned after multiple different joint injuries to get PT asap. I just tore my external rotator cuff at work Mine is a minor tear...thank GOD! Anyway, there are specific exercises, stretches that were prescribed for my injury. The PT says I should be back at work in 14 more days. Time off, proper stretches and exercises will do wonders for me and YOU!

 

[gotclen]

I struggle the last few years with right shoulder aches and pains. I stopped over head pressing over 2 years ago. Never liked the movement. If I had not stopped one heavy workout would result in 3 or 4 weeks of shoulder pain.

I had the MRI. The report came back with this and that being a problem. Tons of minor shit. I called life wear and tear. So, I went another year competed that year. Then the next year back to my ortho surgeon. I said lets go in with the scope and fix what you can. He said that is what I will do.

1 hr 45 minutes later he is done. He said there was nothing to fix. However, the joint was full of arthrits. He scraped and clean what he could. So, all the report stuff he could not do anything with. That was 6 months ago. I still cant reach my lower back with out pain. I cant put my arm straight above my head. The joint works in many direction but fricken frozen in a few positions.

So, I can only suggest take the steps to get the ball rolling on your end.
Good luck,
GC

 

[Lord Porn]

Sorry gotclen you're suffering too. Shoulder problems are a bear to deal with.

I just don't know what it is with me but today it's really bad. Last night i did some of those broomstick dislocations and that wall stretch you do for tight pecs and today the discomfort is much worse than it's been resulting in not even being able to do dumbell rows with the affected side. Pulled the weight from the low hang position and the tightness and discomfort! I just said "no way! have to leave this out!"

I'll get a docs appt within the next week or so and tell him i want a scan and to see a physio.

Only thing i can think of that could have caused it was heavy dumbell snatches but then again it could have been something else entirely. For a while i was doing yoga headstands and while i was learning i took a few falls while i mastered the exercise. Maybe something to do with it but it could have been many things.

I used to do a lot of road cycling as well and i think you get that kind of internally rotated shoulder from slouching holding the bars.

 

[Dirk Diggler]

LP, get to your doc ASAP. My external rotator cuff is torn. My PT told me that I can do certain exercises, but definately no shoulder exercises, especially with dumbells (that's a given since it hurts ) Also, no pull ups or lat pulls. I have been prescribed certain exercises for my shoulder, specific exercises and massage. Turns out the muscles on, near and under my right shoulder blade are on FIRE because of my injury. Massage Hurts, but it's part of the healing process. I tell you this because you need time off & proper exercises and maybe even massage. I did competitive Judo for years and wittnessed many friends deal with shoulder/knee issues for long periods of time because they did not seek treatment in due time. My knee is junk and I no longer compete or even train in Judo because of my knee But the point, get professional treatment, some of the stretches could be counter productive to your injury...or not. A PT and MD will be able to direct you to a faster recovery, I"m hoping for that

 

[Lord Porn]

Thanks DD, Funny thing is i can do pushups no problem with no soreness at all really. Chin ups as well though the other day i switched and after doing chins i thought i'd knock out a few pullups as well. So reversing the grip and initiating the movement my shoulder area felt so tight it was unreal!! I thought it must have been to do with doing a lot of chins and then the change of grip kind of internally rotates. Anyway i just left it and went back to the chins.

Something is off, way off in this shoulder. When i do arm/shoulder circles to warm up well when i move the arm back behind me and up over my head the clunking that i get is very noticeable.

Also was doing that 'floating teacups' exercise that's great for stretching all the RC out and the clunking in the shoulder when i do that is bad then if i keep going it gets a bit better. Still very noticeable though.

I can't do any weights at all when it's like this. I can only do BW exercises. I really miss lifting and doing heavy dumbell snatches and heavy dumbell rows but i really don't want to be loading it with any weight til i can get something sorted out with it.

A real pain in the ass to put it mildly!!!