| Shoulder
Posted: 9/27/2009 11:04:14 PM | I am pyramiding up my weight now, and I hurt it (it was sore the next day, not some acute pain at the time of the lift) while going up on the incline bench. I switched to dumbells this week and while 90# dumbells aren't that heavy, I still managed to stress it. When I press on my collar-bone where it meets the shoulder-joint it hurts. Any advise here? I don't think it is musculature but rather structural in nature. It is not out of place and nothing was torn, or felt to tear.
I have taken some ASA, and I am starting on glucosamine. I took a warm, lazy bath, and instead of doing shoulder-day today, I swam in the pool, using full ROM movements, but was "gentle" with it as it hurt. There was no crepitus noted. Abduction hurts much worse than adduction of the arm.
Advice? Miracle cream? | |
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| Shoulder
Posted: 9/28/2009 4:56:55 AM | If swimming hurts it, you should see a doctor, that is one of the most low impact exercises around.
You might have screwed up your rotator cuff. 90lb dumbbells ARE pretty heavy for shoulder work.
Either way, at the very least take a week or two off, it won't hurt your progress. | |
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| Shoulder
Posted: 9/28/2009 6:19:55 AM | I injured my shoulder in a rugby match a few weeks ago. As a result, I haven't done much in the working out dept (add that with being exhausted at work). I've let it rest a bit, and it feels a lot better. Maybe that's what you need is rest, or if you are going to work it, use very light weight.
Sucks, because the shoulder factors into a lot of exercises. | |
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wl425
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Joined: 4/7/2009
Msg: 4 | |
| Shoulder
Posted: 9/28/2009 11:24:30 AM | | Take a few days off, then start doing high reps for rehab(20+). There is no reason to go heavy when hurt, and it will only make the injury worse. Get your tendons and ligaments where they need to be before going heavy again!!! | |
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| Shoulder
Posted: 9/28/2009 12:38:41 PM | 
Your shoulder hurts and you go 90lb dbs on shoulder press ? and they didn't feel heavy...umm ok... 
if you had something serious , you wouldn't be able to lift your arm... so just rest...or maybe use 80s next time ... | |
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| Shoulder
Posted: 9/28/2009 8:14:27 PM | This is an injury of the ligaments that stabilize the acromio-clavicular joint. Essentially you have over worked them, and they have become inflamed. If you keep up with your current activity, it can lead to osteolysis - that is resorption of the distal end of the clavicle and may require resection or cutting away of the bone.
Or.. you can use lots of ice, rest, laser therapy, and rest.
When you do get back to lifting, pay particular attention on proper technique, reduce the weight load, progress more slowly.
http://preventdisease.com/news/articles/weightlifters_risk_collarbone_damage.shtml | |
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| Shoulder
Posted: 9/29/2009 10:50:58 PM | Where did people get off on shoulder-press. 90# dumbells would be pretty solid for shoulder-presses. I was doing flat-bench with them. I restrict shoulder-presses to the bar.
I have taken off from the gym since saturday. Anyways, the shoulder feels better, and pulling does not hurt at all. I could go do dead-lifts or weighted pull-ups all day long and it wouldn't bother, but pushing/lifting that involves rotating the arm upwards hurts. I am going to have to lay off. This has happened before and it healed, so I will lay off and hope it heals again. Meh. Epic fail : (
I read the article posted Wayne, thankyou! It sounds much like what I have, although I consider my case "mild" as pain has decreased SIGNIFICANTLY in just a few days of rest. I will lay off of it until things are well again. I hate it. I use the gym to de-stress. Oh well. Meh. Better high-strung and annoyed for now than injured for life. | |
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| Shoulder
Posted: 9/30/2009 5:05:56 AM | He said he was incline benching, and 90lbers for that definitely isn't very heavy. Not bad for shoulder pressing though.
Anyway, if I were you I would lay off the pushing movements for a while, or find ones that don't bother your shoulder. Better to just give the pushing a rest. | |
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| Shoulder
Posted: 9/30/2009 5:23:12 AM | Yea...I don't know why I thought you said 90 pounders for press...
I was like WTF?! .... It's extremely heavy weight for someone with injured shoulder ...
and you said "wasn't heavy??!" 
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| Shoulder
Posted: 9/30/2009 5:29:46 AM | 90lbers for shoulder pressing isn't really exactly super heavy either. I mean, it's pretty decent depending on how many reps you're doing but I would hope most fellas would be aiming for doing 100lbers for at least 10 before they even think about not getting any bigger or stronger.
Maybe I have weird views, who knows.
Overhead pressing with an injured shoulder isn't a wise move though. | |
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| Shoulder
Posted: 9/30/2009 6:33:14 PM | | I am only a little guy. 5'10.5" and 177# currently around 10-11% body-fat. Working on bulking up. I was doing 90# for 6 pyramiding up on the flat press. Even 100# for 10 is light imho. I wouldn't begin to feel I had achieved something until I was well upwards of the 120+ range for 10. Either way, this is about a hurt shoulder, not ego, lol.SHoulder press I normally stick with the straight bar and between 145-175# depending on # of reps. However, that is taking a break too : ( | |
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| Shoulder
Posted: 9/30/2009 8:05:18 PM | | well your deltoids consists of penniform muscles so maybe one of those babies got a lil too strained. You can switch your free weight dumb bell presses for smith machine or machine military presses that would relax the load on some of your stabilizer muscles but will still get the bulk of the deltoid built. do lateral raises using a cable machine, work around the injury until you find an angle of incidence that doesn't induce pain but still effectively targets what you want to focus on albeit less intensely. That doesn't mean you have to scale down your effort, put in extra work to make up for reduced weight load | |
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| Shoulder
Posted: 9/30/2009 8:25:58 PM | | I did back day today, Loaded the T-bar up with 4 plates and a quarter and had no problems. I really think that a certain stabalizer got stressed or something so I am laying off of the "press" excercises for a while. | |
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| Shoulder
Posted: 10/2/2009 3:23:46 PM |
well your deltoids consists of penniform muscles so maybe one of those babies got a lil too strained. You can switch your free weight dumb bell presses for smith machine or machine military presses that would relax the load on some of your stabilizer muscles but will still get the bulk of the deltoid built. do lateral raises using a cable machine, work around the injury until you find an angle of incidence that doesn't induce pain but still effectively targets what you want to focus on albeit less intensely. That doesn't mean you have to scale down your effort, put in extra work to make up for reduced weight load
With all due respect, exactly what muscles do you believe are your "stabilizer muscles"?
Sounds like he's pointing to his acromio-clavicular joint in which case he's either strained the ligaments or has actually displaced the clavicle. The short head of the biceps tendon passes through that area and could be confused for A/C joint pain. Could be the most medial fibers of the anterior deltoid. Could be the tendon of the subscapularis, one of your rotator cuff muscles. They are all in that area. Pec minor is attaching at the acromion process. You have to know your palpatory anatomy to really distinguish them. However, for all of them the treatment would be the same - rest & ice. Lay off the weights until the pain is gone. | |
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| Shoulder
Posted: 10/2/2009 7:14:27 PM | | Arwen, it is my opinion that I have strained the ligaments/tendons in that area. I am somewhat of an addict when it comes to the gym. I did curls today and try as I may to isolate, I still roughed up the shoulder a bit. Not bad though, healing IS occuring. | |
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| Shoulder
Posted: 10/2/2009 8:48:17 PM |
Arwen, it is my opinion that I have strained the ligaments/tendons in that area. I am somewhat of an addict when it comes to the gym. I did curls today and try as I may to isolate, I still roughed up the shoulder a bit. Not bad though, healing IS occuring.
So now your once perceived healthy activity is doing damage to your body.
You must take a break.
Give your body time to heal.
2 Weeks min. no gym.
It is one step back so you can take two steps forward.
IMO
Body Building and Strength Training are not any better for your body than they are worse.
The benefits equal out with the downsides.
Overstraining and overloading your joints and tendons is never good and long term is going to cost you.
I am not saying adding strength and some muscle is a bad thing, but if it is starting to cause injury, that is your body saying K, thanks I have had enough of that.
I am somewhat of an addict when it comes to the gym.
No addiction is a healthy addiction. | |
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| Shoulder
Posted: 10/2/2009 9:26:09 PM | I understand all about addiction. Meh, and no comment...
I will just cut for 2 weeks then go back to lifting. | |
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| Shoulder
Posted: 10/3/2009 5:47:03 AM |
Body Building and Strength Training are not any better for your body than they are worse.
The benefits equal out with the downsides.
Overstraining and overloading your joints and tendons is never good and long term is going to cost you.
You can avoid joint issues by training sensibly with that in mind, i.e. lower volume work and not locking out. | |
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| Shoulder
Posted: 10/3/2009 1:13:42 PM | | I think my problem is just that the bench is hard on shoulders, period. I have focused more on bench lately and it caught up with me. I am switching strictly to dumbells once I heal up. | |
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| Shoulder
Posted: 10/3/2009 1:45:07 PM | switching to dumbells won't solve your problem if it was benching that caused the problem to begin with. Chances are it was your technique that was causing the problem since most benchers (not powerlifters) push the weight pretty much straight up and down with elbows out to the side which is a perfect recipe for eventual shoulder problems. go on you tube and you'll find more than a few instructional videos on PROPER benching technique by real educated and experienced lifters that actually puts most of the emphasis on the chest and triceps.
If you have access to a personal trainer don't naturally assume they know what they are talking about, I was once certified and i'll be the first person to say i don't know everything, also not 1 personal trainer at my extremely popular gym has shown proper BP form yet, I know 'cause I watch all of them. | |
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| Shoulder
Posted: 10/3/2009 1:46:37 PM | Normally I bench with a proper arch and move the bar in an "S" shape.
I like the dumbells because with them I bench with my hands at a 45* angle (If I were using a bar it would be bent in a "U" shape with the bottom of the "U" facing my nose). This seems to put less stress on my joints. | |
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| Shoulder
Posted: 10/3/2009 2:36:31 PM | using dumbells doesn't change anything if your technique is still bad.. shoulders tucked in all the way and back, turn the elbows slightly in, arch the back keeping hips on the bench is the basics. also to do proper form you DO need a spotter so you can properly align yourself once the weight is fully under your control and then you proceed with your set.
I'm wondering if you started doing bench to improve your BP weight or to develop your chest more? since regular Bench pressing does very little for the pec major and more for the pec minor and front deltoids. proper technique will greatly fix this or just start doing more flyes assuming you know the technique for those to. | |
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| Shoulder
Posted: 10/3/2009 9:17:00 PM | | Have been doing bench to improve bench as well as chest. So far the results are good, minus the small current situation. I do flat, incline, pec-deck, and cable-crosses for chest. | |
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| Shoulder
Posted: 10/4/2009 9:33:45 AM | | Are there any machines at your gym that would let you use a neutral/semi-pronated grip? | |
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| Shoulder
Posted: 10/4/2009 10:18:07 AM | | Yes, but I have totally layed off of chest/shoulders for the time being. | |
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