Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Shoulder recovery times?

jiberish

jiberish

Member
So about 2 months ago I hurt my shoulder while benching. But it is a bit of strange injury. Basically it only hurts with chest exercises at the front delt. Other than this all other body parts are fine and cause no pain. Even shoulder presses. But if I do anything related to chest, one set will screw it all up again. I went to a doctor and he said it was impingement. But I don't know because it has full mobility. So I have been doing my stretching and some rehab exercises. Also started supping with cissus. But my concern now is that i has been about 2 months since I have done a chest routine and my chest is melting away.

It just seems to have stayed the same for the duration.

Has anyone had a similar injury and if so what was the recovery time?
 
sounds like your labrum. I had slap and labrum reconstruction about 14 months ago and flat bench is what irritates it the most. get an MRI
 
Had exact thing your describing and it took about 6 months of rehabing to get comfortable benching. Although im stubborn so i didnt miss a chest day so that probably didnt help either.
 
Well if I try to do a few sets of bench at maybe 80% or normal it starts to hurt again. Then I can't rotate it back comfortably for a few days.
Just a pain cause my chest is melting before my eyes.

What were you doing for rehab?
 
jiberish said:
Well if I try to do a few sets of bench at maybe 80% or normal it starts to hurt again. Then I can't rotate it back comfortably for a few days.
Just a pain cause my chest is melting before my eyes.

What were you doing for rehab?
Click to expand...

Ya is it like a sharp pinch? I dont know what ud call them but od set the cable machine to the height of my elbo and just keep me elbo stiff and pull it from outside in then vice versa for a few sets each way on both arms
 
You need to treat your internal rotation of the shouders, strengthen your rotator cuffs, and learn how to bench properly.
 
Wow sorry about the spelling im on my phone. Another is to lay on your side on a bench with a light db and just rotate the db laterally while keeping your elbo stiff. Theres a bunch online just type in shoulder joint strengthening or something and itll do a better job explaining it.
 
Rodja said:
You need to treat your internal rotation of the shouders, strengthen your rotator cuffs, and learn how to bench properly.
Click to expand...

Bump. But im sure everyone makes the mistake of flaring out their elbos and some just break the habbit sooner. I had to learn the hard way too thats probably the main reason my bench lags so far back compared to my other lifts.
 
I had the exactly same injury for a long time. The above posters are all correct. The cissus supplementation really helped me, but aside from that make sure you do rotator cuff exercises on shoulder day. I would not even worry about barbell bench for now if I were you. If your injury is anything like mine was, you should be able to get away with dumbell bench and cable exercises. Work your way up to doing some dips as well. I would not push it with the barbell bench until you are feeling much better. Eventually when you do get back to barbell bench, like others have said, make sure you perfect your technique. Speaking from experience, a full recovery is possible, just listen to your body and don't neglect your rotator cuffs.
 
MRI... I had the same sounding injury. Slight slap tear. I had surgery & was out of the gym for about 80 days. I probably could have gone back sooner, but I dont compete, so why rush it & re-injure the area. Before the surgery, & about a week after it, I was mega-dosing super cisss like it was candy. My Dr. was shocked at my fast recovery. Oh, he also said dips are one of the worst things we can do for our shoulders. This Dr. has worked on countless LSU pitchers, QB's, & other athletes, so I'd say he knows a thing or two about the shoulder.. Good luck!!
 
Don't assume I bench like a noob please. These things happen to everyone.

Thx for the input I guess I will keep on doing what I am doing and wait till I go back to Australia to get an MRI. Sounds expensive though :(
 
Well, depending on ur insurance, (assuming you have it), its not that bad. Bestthing I ever did!! I can now flat & incline press like never before!!
 
Well currently im in Korea uninsured.
I'm going back to Australia in a month. However there may be a 6 month wait before some insurance stuff kicks in...

HOWEVER
today in the gym I was talking to a trainer and he suggested I

Take a DB row position on a flat bench. Then just let my arm hang with DB in hand. Then slowly rock my arm back and forth for like 30-60 seconds. It felt so good after that. So much so I did some light DB presses then repeated that between sets.
 
Try doing some board presses that will make it so you can do some chest work with out putting real strain on shoulder.
 
You must log in or register to reply here.
Back
Top