shoulder pain after 6months??
- 12-01-2004, 09:16 PM
shoulder pain after 6months??
Hey guys...well I injured my cuff over 6 months ago and for some reason still have pain when im doing any chest exercise. I only get pain when I do any chest workouts but as for shoulder workouts, its fine. I went to a doctor and got all the x-rays and ultrasound done and everything showed up OK...so what am i suppose to do about this pain? Anyone help?
- 12-01-2004, 09:57 PM
I injured my shoulder years ago during a charity football game against a 49'er/Raider team. Xrays all showed okay. It still bothers me from time-to-time. I have found that it becomes aggravated when I do heavy flat bench. For this reason, I no longer do that exercise. Flat dumbells are fine. I've learned to warm up prior to training, doing more controlled/strict lifts, and to live with the pain.
I don't know what to suggest to you. RICE it, take an anti-inflammatory, maybe even MSM. I know it's depressing at times, just hang in there.
- 12-01-2004, 11:33 PM
There are some rotator cuff specific exercises you can do. They usually involve very light weights, like 5 pounds maybe 10. One of the BB mags had an article on this a few months ago, can't think of the name. Do a google search and I'm sure you'll find links. I used to have a manual from Health for Life called "The 7 minute rotator cuff solution". It is out of print and the bastiages at amazon have it for like over $100.00.
... here you go, I found some links for you:
12-01-2004, 11:53 PM
thanks a bunch guys!Originally Posted by silverSurfer
12-02-2004, 04:26 AM
Shoulder injuries are a bitch! If its not showing up on xrays - I would think that's its most likely some kind of scar tissue build up in your rotator cuff tendons, or it could be a muscle imbalance in your deltoids. (The outer heads of the shoulder are tighter and stronger than the rotator cuffs that actually hold the joint in place, and its pulling it slightly out of its natural alignment)
The best way to heal this up the scar tissue problem is to see a sports doctor who is trained in ART. My brother and I both had shoulder impingement, his was more severe than mine and he had ART done. Now he's flat benching over 300lbs weekly without a problem.
I took some tips that he learned from his doc about stretching, and strengthening the rotator cuff with various exercises (the ones SilverSurfer linked to), and now Im doing the same.
Scroll down to #3 on this one:
Some rotator cuff exercises:
Good luck healing up that shoulder problem!
12-07-2004, 12:46 AM
BV, thanks for the last set of exercises... imma go try those on my off days... my right shoulder hurts when doing incline and overhead movements; mainly after the exercise tho... its in the teres minor as far as i can tell... back of my shoulder and i can feel a knot of pain when i massage the teres minor region (under the rear deltoid, which both left and right have increased in size quite a bit from deadlifts, might have something to do with it all)
12-07-2004, 01:19 AM
12-07-2004, 02:17 AM
kelsey whats a shoulder horn?
Strengthening my rotator cuffs with those exercises has really helped me out. I didnt really experience that much pain, but my shoulders were popping and clicking something terrible. The inmpingement in my left shoulder was to the point where my pinky finger was numb for about a month straight.BV, thanks for the last set of exercises... imma go try those on my off days... my right shoulder hurts when doing incline and overhead movements; mainly after the exercise tho... its in the teres minor as far as i can tell... back of my shoulder and i can feel a knot of pain when i massage the teres minor region (under the rear deltoid, which both left and right have increased in size quite a bit from deadlifts, might have something to do with it all)
After a few months of daily stretching, and performing those exercises before every upper body workout, they're nearly back to normal. I still shy away from heavy overhead presses though, as that's the main cause of shoulder problems, even if done with perfect form.
They're nearly back to 100%, and that's almost a year later! My delt workouts now consist of clean & presses, arnold presses for sets of 12 (I think they actually help strengthen the rotator cuff), and then raises of different variations. I usually only target delts with their own workout day every other week, too. They start to flare up if I push them any harder.
12-07-2004, 04:12 AM
12-07-2004, 07:20 AM
Oh THAT"s what that thing is My old gym used to have one of those...works really well. Thanks!
12-07-2004, 10:29 AM
I have the same problem and tried all sorts of supplements and OTC pain relievers.when I stopped doing flat barbell bench press and started doing dumbell presses the pain went away.There has to be something to this as reading cuff's post I find the same result, maybe the angle or the type of movement but flat barbell kills my front deltoid to the point where at night just moving my arm under my pillow I wench in pain..Originally Posted by Cuffs
12-07-2004, 11:40 AM
Do external rotations for your shoulders. Also when benching keep your shoulder blades back, arms tucked, and push straight up. Also avoid a wide grip. I had a hole year where I couldn't flat bench and numerous bouts after that when I had to back off. Benching with my elbows in instead of flaired at 90 degrees fixed the problem.
12-07-2004, 01:56 PM
yeah normally my arms do not pop or crack or anything... but after my shoulder starts hurting it starts popping really bad, etc... yesterday i could rotate it back and you could feel a restriction then it popped and jumped position... like popping your knuckles almost...
arnold presses dont bother my shoulder much at all... only after its already agitated
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