ill just explain them all...
10 years tore left ACL doing an axel clean and press. The guys I was training with said I was leaning more on it. Took 19 years to figure out it because of a right hip issue which I’ll go into more detail later.
Right shoulder started with pain on resisted external rotation and end range external rotation, and any chest presses and overhead presses. PT failed and mri showed tendinosis but no actual tear and X-ray didn’t show any bone causing structural impingement. Eventually unable to lift arm to the side at all. Took about 4 months off which let the tendinosis heal but impingement “pinch pain” remained. Doctors, physical therapists, blah blah, eventually a chiropractor figured out my serratus wasn’t working so activating that brought my arm into 85% ROM. Lat and Teres major stretches fixed the end range external rotation. But chest presses still aggravate the shoulder tendon (pretty sure infraspinatus, as the impingement is more on the back side, between medial and rear delt). Overhead presses with neutral grip are fine and push ups are fine. All lateral raise variations hurt to some extent. I use a lacrosse ball on the lat, Teres, and just started long head of triceps. Recently been experimenting with variations of chest work, but too much has caused the tendinosis or tendonitis to come back. Doing lots of external rotations, serratus work, lower trap activation but can’t seem to fix the last little bit of impingement. Sick of taking time off. The interesting thing I’ve tecently figured out is the different pain types from the imbalance problem (impingement) vs the Tendinopathy pain (tendinosis or tendonitis).
The lower back...for months I would get super stiff and mild pain from deadlifts, but thought I was just getting older. It wasn’t bad at all though. Then 2 weeks ago, during my workset (not 1 rep max or anything, but 85% 1RM maybe), on the second rep it felt like some kind of crazy pressure/grinding in the SI joint and coccyx area. Felt super unstable walking and wrong movements felt like I should crumble. That lasted about 10 days. X-ray showed nothing. Figured out I have a hard case of anterior pelvic tilt. Doing bird dogs, banded side walks, ab work, and thoracic mobility. Tried squatting but went too heavy yesterday and the stiffness/mild pain started again so no more squats either for a while.