Shoulder pain

[villn808]

Hi guys. Been working out for about 3 years. Lately i have developed pain in my left shoulder while doing some exercises. The main ones are normal flat bench, flat bench flies (cable flies not too bad), press ups ect. I can pretty much get through my whole shoulder day without too many issues, some discomfort during military press (but behind the head press ok). Its really starting to annoy and hinder my workouts. Most of the pain is in between my side and front delt (i think). Guess im just goin to have to rest it wich really fucks me off lol. Any ideas or remidies be much appreciated.

[AgentOrange]

Is it the AC joint mate?

[villn808]

Yea thats what it feels like. If i rub the pointy bit at the end of my colar bone its a little sore.

[AgentOrange]

Yea thats what it feels like. If i rub the pointy bit at the end of my colar bone its a little sore.

Bingo, I've had the same thing man. Did it about a month ago, if you're still training it is most likely a sprain (like a sprain in any other joint) or partial tear rather than a full tear (the bone would protrude if that was the case). If you can train gently for a while when training around this injury I'd suggest you do so. A sprain is not to serious and will go if you give it a week or so off training.

If you wish to keep training, I found that a slight decline when doing DB chest press helped and going a bit lighter and focusing on the mind muscle connection rather than brute strength and driving out reps. Lay off the dips they put a lot of pressure on the AC joint.

Take it easy and try to warm up well before hitting chest or shoulders and you should be ok to train and recover simultaneously.

Hope this helps

[UsedToBeFatAs]

I'd get it checked if you can man. I had similar pain a while back and just trained through it. I ended up popping my shoulder out (briefly) doing a chin-up. Then smashed it up playing league- needed surgery after that (6months with virtually know training).

A trip to the doc seems like a pain in the a*se but it could be with it in the long run- better safe than sorry.

[AgentOrange]

I went to the DR all he said was "we can't doing anything, don't train"

Unless if continues, I wouldn't bother at this stage. If it was a full tear with bone poking up you'd know about it and I'd reccomend the DR.

[villn808]

Cheers for the replys. Yea im guna rest upper body for at least a week and see if it gets better. Its only really sore today because of shoulder day followed by chest, which i dont usually do. And yea as you say come back light. Also ive recently lost 9kg during cut and probably some strength, so i should prob drop some weight from lifts? They feel alot harder than they used too

[jimmybro1]

I went to the DR all he said was "we can't doing anything, don't train"

Unless if continues, I wouldn't bother at this stage. If it was a full tear with bone poking up you'd know about it and I'd reccomend the DR.

That or they just give you NSAID's.

I would just go to the physio cheap on ACC and will give you exercises and massages !

[icecream]

Yeah I'd go to a physio too - have had a few of our members out with shoulder pain lately. They can give you some sports massage which is awesome, and then give you a proper date as to when you can resume training. If you go back too soon, it will just get worse.

[DrDarkMatter]

I went to the DR all he said was "we can't doing anything, don't train"

Unless if continues, I wouldn't bother at this stage. If it was a full tear with bone poking up you'd know about it and I'd reccomend the DR.

I bypassed the Dr and went straight to a physio for my shoulder pain, best thing I did, did some work with it and he put me on to a sports masseuse, its a 1000% better now.

[DrDarkMatter]

if you are in welly area I can make some good suggestions..

[I Declare War]

I used to have a problem with my AC joint as well. Laying off the bench for a while and stretching out the lats, shoulders, pecs helped get rid of it.

[villn808]

Does no bench include dumbell press? And what do you mean by stretching out?

[DrDarkMatter]

I did the same as war, for me dumbbells were fine just no bench. I was instructed to stretch doing stretching like placing my vertical forearm on a vertical door jam and pretend to be walking through the door,that stretched that front delt well, another one I was told to do was take the arm of the shoulder that was bothering me, put it behind my back and try to reach up my back, like I was trying to scratch an itch in the middle of my back,that was a great stretch (obviously both these stretches are slow and controlled) but by far the thing that helped the most was a proper sports massage.

I can't speak for war,those are just my experiences. But now its ok,but now and forever I keep my elbows in and down for bench pressing, it lowers the bar below my nipples just a tad on the down ward movement but it takes all the pressure off my shoulder

[vracula]

DUDE this is what you need

do it trust me!!it's a regular among many bodybuilders

and this just something else i found

also back of the bench press for a while and instead replace it with a

a dumbell press variation where your wrist's are neutral, think hammer curls so you wrist will be parallel to your body.

good luck!!

[I Declare War]

Does no bench include dumbell press? And what do you mean by stretching out?

Yeah Dumbbells too. I just focused on legs while I took a break.

Stretch lats by hanging from one arm (say a bar up high on a Smith Machine), feel where is tight and keep stretching until it's not tight.

For chest do the door frame thing, hold either side and lean in, you can do this with the frame on a Smith Machine as well. Vary the angles, and do one side at a time to target different areas, you want to stretch your pec minor a lot.

Get the flexibility back in your shoulder and when you start lifting again focus on moving the weight with muscular contractions and drop any ego, just let it build back properly.

[knock knock]

if you are in welly area I can make some good suggestions..

Who do you reccommend?

[DrDarkMatter]

if you are in welly area I can make some good suggestions..

Who do you recommend?

hi Two people, one is my masseuse, Julie bland, she is really wonderful and understands sport injuries and niggles,

Remedial Massage Therapist (RMT MNZ)

Modalities:

Myofascial Release (MFR)

Neuromuscular Therapy (NMT)

On site Chair Massage

Ortho-bionomy

Pregnancy Massage

Relaxation (Swedish) Massage

Remedial (Deep Tissue) Massage

Sports Massage

Trigger Point Therapy

Contact:

Acquiesce

Room 3,Level 1

Prime Property House

No 2 Woodward St

Wellington

Phone:

Mobile: 027 651 7080

second is my Physio Nathan Scott at Team Medical in Coastlands Mall in Paraparaumu.

Scott Physiotherapy & Pilates

@ Team Medical At Coastlands Paraparaumu

Phone: 04-297 3000

Both of them are outstanding professionals and nice people to boot, Julie had been particularly helpful with my shoulder.

Nathan is also my nutritionist, which is very handy :nod: :grin:

[knock knock]

Cheers

[shane]

The vid that vracula posted works I had my left shoulder playing up for age's did this exercise for two weeks and it help my shoulder heaps. I occasionally do this to stretch them out

[jacko4251]

Perhaps see a doctor about it?

[vracula]

The vid that vracula posted works I had my left shoulder playing up for age's did this exercise for two weeks and it help my shoulder heaps. I occasionally do this to stretch them out

yeah was a life saver for me too, I do that every chest workout now.hopefully the op has tried it out.

[villn808]

yeah was a life saver for me too, I do that every chest workout now.hopefully the op has tried it out.

Yea mate ive tried it and its good man. Cheers for that. Still a bit of rehab needed yet but it definately helps

[vracula]

yeah was a life saver for me too, I do that every chest workout now.hopefully the op has tried it out.

Yea mate ive tried it and its good man. Cheers for that. Still a bit of rehab needed yet but it definately helps

It'l get better bro just stick in there and stick to your rehab.