My left shoulder sliped out for the 1st time while doing incline dumbell... PAIN!!

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    My left shoulder sliped out for the 1st time while doing incline dumbell... PAIN!!


    Started off by briskly walking on the treadmill for 5 minutes to get the heart rate up. After warming up, I was all set to lift some weights...

    First big compound movement of the day, dumbell incline bench. I was really looking forward to it too because it's been a while and today was chest, tri's, and abs.

    My plan lately was to focus on intensity as I have been doing 5x5 routine for the other body parts. I set the angle of the bench slightly lower than 45 degrees (I read you don't need to put it at a full 45, it just puts more emphasis on the shoulders and I wanted to focus more on chest today).

    Anyway, I planned to rep the 75's (as Gogzilla would say it, I'm lightweight... lightweight). So I rep'd 3 complete sets of 5 reps no problem so far. Then on the 4th set, I was really fatiging, but still had enough concentration to slowly put it up.

    I put up 1... 2... 3... then After taking a deep breath to prepare for m 4th rep, I was slowly pushing it upwards (no sign of needed spot yet) then all of a sudden my left shoulder came out of my socket!!!

    This happened about halfway upwards and it was so suddenly. I never had a bad shoulder so I never suspected this! Is was violent in nature. As you can imagine, the weight was still on my dislocated shoulder so naturally you would want to drop the weight (remember 75 lb dumbells!) outwards, but I could only do that with my right hand because due to the nature, my left shoudler was binded and my range of motion was severly limited. So I had to quickly squirm my body on the bench to position it so I can let it drop inwards. Sadly that also bounced off my chest.

    Holy **** what a scarry experience. I still dread thinking about the sounds my shoulder made when it happened and how I was semi paralized during that crutial time window. It was just pain the instant it happened then it was so much shock my mind made it numb until I dropped the weights. Everybody was just looking at me in the gym while my friend was trying to make contact with me (i'm head down on the bench grabing my shoulder) and the the personal trainers came to ask if they needed to call anybody, but I said no, it's ok... ****ty thing was as that moment, they had no ice on hand because it was used up from the kids prior to that day! Some other PT looked at me and said my shoudler it back in place (thank god!) and I severly sprained/strained the front (anterior?) deltoid. Obviously, this prematurely ended my favorite day of workout!

    So my friend gets me ice from near by, he drives me and my car home and they help ice it, put me in a sling and rub some gel to relieve the pain and heal the damage. My other friend who practices and studies acupuntcure did a session on me, but it didn't help that much yet so far (says he wants to do another one in a few days).

    This happened yesterday. Today I am sore, lots of pain, restrictive movements, a lil disturbed and very dissapointed. My goals were to get stronger than my rival friends, but now I don't know what to think. Is this something that is going to be chronic and I have to be more careful from now on? Or can I make my shoulder just as strong? Was the possibility of occuring because from teh range of motion, there presented a weak spot of support, thus the buldging of the socket?

    I'll wait will next week (I know I'm a lil impatient, but I must wait) but I hope to get my shoulders stronger to support the weight. I try to keep a positive attitude but it's hard, esp with my parents so concerned. What kinda time frame am I looking at here? I want to make sure I take a careful recovery.

    Some guy was talking to me about locking your shoulder blades together when you bench. I thought about it before, but it's kinda new to me to flex both opposing muscles. He said it takes emphasis off the shoulders and I'm not sure what to think about when you complete the rep and squeeze the chest cuz that still puts weight on your shoudlers... well it's obviously too late for that now.

    Gosh... and i use to put up 75's easily on the flat bench! I sure can use some advice from the experienced...

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    that sucks man.. made me hurt just reading your post. Hope you get well soon. Just try and strenghten your roator cuff muscles when you recover.
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    Been there done that. That happened to me a couple of years ago. Fun huh!?! Luckily it didn't keep me out of the gym and I was back on incline 2 weeks later. It scared the hell out of me though and the sound still haunts me.
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    Originally posted by shadow_manifest
    that sucks man.. made me hurt just reading your post. Hope you get well soon. Just try and strenghten your roator cuff muscles when you recover.
    Sounds like good advice to me! Try some of these:

    http://www.exrx.net/Articulations/Sh...l#anchor109903
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    It hurts doesn`t it!
    I`ve done it 5 times & finally had surgery on it.
    A few times my shoulder was completely out for about 2+hours because I did it at remote surfing locations in Australia.
    The pain gets worse the longer it is out because all of the strain gets placed on the ligaments.
    If you don`t already do them, start doing L-Flyes & be careful on dips, pullovers, behind the neck presses etc.
    Good Luck.
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    When you were pressing were your foreaarm perpendicular to the ground? If they were slightly foreward this puts a whole **** load of tension against the external rotators. Your delts can handle 75lbs but the small external rotator muscles can not. I subluxated my left should 2 years ago doing overhead presses. Using 75 lbs no less. Well, I still cant bench as much as I could before the accident, my overhead presses dont seem like they'll ever be the same again. To this day I barely do any specific movements for my deltoids. Its been all rotation and periscapular work. Hope you heal fast, that would come in handy for me.
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    Well... *sigh* I guess I can say I'm part of the 'club' now, though I'm not really proud of the pain and much needed recovery that comes afterwards. I'm still trying to wonder how the hell this could of happened... and why me?! Everything seem to be going normally as would be weightlifting. Just getting tired, weight is progressively going up slower and i'm still in good form. Then... 'POP'!!! *shivers*

    I'm still trying to move my arm it a lil bit to stretch the deltoid CAREFULLY and taking some codine and ibprofen to help. I ice the area every hour or so for 15 min. Is this the proper way to heal or is there something I'm missing?

    Do tendons and ligaments heal? I've read some sources that they don't and then I hear about taking glucosamine which helps promote growth. I have been taking it as of lately prior to the accident, so I guess this will really put it to the test. I want my shoulder back in there... tight and snug!

    I will start doing those exercises on really light weights and good form as soon as I feel ok. Will this strengthen my shoulders so I will be able to get stronger?

    Until then, I will be scared for life when lifting heavy because I heard once something goes, the chances that it could happen are pretty higher than if it hadn't happen at all. Then again my lower back has been in the best and strongest shape ever since I pulled it 2 years ago.

    The last thing I want is a chronic bad shoulder. So what do you guys think?
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    Originally posted by TooL
    ... Well, I still cant bench as much as I could before the accident, my overhead presses dont seem like they'll ever be the same again. To this day I barely do any specific movements for my deltoids. Its been all rotation and periscapular work. Hope you heal fast, that would come in handy for me.
    .... no faith left?

    I hope I heal soon to as with anybody injured and come back stronger than evar!!
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    thats why stretching and warm-up sets are so important.

    i doubt u will be back where u were next week bro. ur gonna have to just do those cuff exc. and get them up to par again. dont go rushin' back and tryin it again that early. all thats gonna do is set urself up again. if u have insurance, get it checked out. if the doc says its a soft-tissue problem, check out and see if u have a ART specialist in ur area.

    dont get too bent out of shape. it happens. just be gentle w/ it and get it back in shape as much as u can. also, try and see if u can get some prilosec. its prescription, but it works wonders.

    --good luck
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    I havent lost faith at all. I did forget to mention that since the accident Ive put on more muscle then ever before. A lot of it in my delts too. I just cant do heavy bench or militarys any more due to the pain or lack of ROM.

    Ligaments and tendons do heal. Its just a very slow process due to circulation of blood. This type of tissue doesnt contain as much blood vessles as muscle does.
  

  
 

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