Shoulder Pain

[bhasi]

Last week I was doing my Chest Exercise and think injured my shoulder, though I took coupleof days off excercise so that the pain cmes down, I am not able to train my biceps now, as soon as I increase my weight I start getting kind of traveling pain from my shoulder till wrist.

Any idea how to overcome this and resume my training. Any supplements like Glucosamine will helpt to develop a stronger Joints. Please help

-Bhasi

[Uriel_da_man]

You probably have biceps tendinitis. Take a couple of weeks off any upper body work and anti-inflammatories.

[bigpump23]

Last week I was doing my Chest Exercise and think injured my shoulder, though I took coupleof days off excercise so that the pain cmes down, I am not able to train my biceps now, as soon as I increase my weight I start getting kind of traveling pain from my shoulder till wrist.

Any idea how to overcome this and resume my training. Any supplements like Glucosamine will helpt to develop a stronger Joints. Please help

-Bhasi

press less, strecth your bicep off, take time off, ROW MORE

[bhasi]

Thanks guys, I only wanted to make sure it was nothing to do with any sort of shoulder injury, My pain originates on front portion of my deltoid and goes down till my wrist, also seems even my wrist is inflammed due to lifting heavy weight while doing Bench press. I will take a week off along with some anti-inflammation medicine. Hope this will help me out, I just started lifting 2 months back and want add mass, and currently on heavy protein diet hope this break will not slow down my growth. :-)

[Uriel_da_man]

A week probably won't be enough for the tendon to fully recover. You don't want to start hammering it before it's fully healed, trust me on this...I've made the same mistake and chronic tendinitis is a real pain in the ass...

Also take care with some exercises that put your shoulders in "touchy" angles. BTN presses shouldn't be done frequently for people predisposed to such injuries. Same goes for upright rows. Heavy guillotines (bench presses to neck) are a no-no and also take care with heavy preacher curls.

[bhasi]

Thank you Uriel, i will get off training for 2 weeks, this teaches me a lesson to be careful with weights, I think I did mistake to go for heavy weight still being newbie to lifting.Does going off Two weeks effect my mass gains, is it still ok to consume same amount of protein intake without lifting for Two weeks.

[$AJ]

take more time off

for the pain from the urling, it could (and this is my bet based on what most people do) be that you're letting your arms travel forward, thus placing weight on your shoulder, thus hurting it. could also be bicep tendonitis as said above - a lto of bicep related injuries will 1st surface in the shoudler because that's where the longhead runs to.

[Uriel_da_man]

For now it should be just tendinitis. If he rests it'll get healed and he can go back to lifting normaly. If he doesn't he'll just make it worse and he'll probably tear the tendon eventualy, and that's not pretty.

[$AJ]

For now it should be just tendinitis. If he rests it'll get healed and he can go back to lifting normaly. If he doesn't he'll just make it worse and he'll probably tear the tendon eventualy, and that's not pretty.

nope, not nice to tear anything ever :(

[Rowdy1]

I would avoid all exercises that require you to push any weight over your head. I never felt it in my shoulder when doing those exercises but when I did others I felt it. Dips can also put some stress on the shoulder joint to.

[bhasi]

I have started taking Etoricoxib which is a NSAID (Non Steriod Anti Inflammatory drug) I will eait and watch for the inflammation to come down.

[coolexec]

This exercise was devised by a guy called Dante (aka Dogcrapp). It has worked wonders for me! I am back to doing dips even .....

Start out with it with a really wide grip with straight arms in front of you. With straight arms bring the stick up and overhead and then down and back to the middle of your back. STRAIGHT ARMS ALL THE WAY (this is going to be very difficult and hard the first couple times out and then will be "old hat" with time - and its going to be painful in a stretching pump kind of way). Do 50 reps each time you do this - one repetition is from in front of your face (all with straight arms) to up overhead and back, and then down all the way to the middle of your back and then back up overhead to in front of your face again (again all with straight arms).

The important part of the movement is the area overhead that is really tight Do all of this carefully/slowly - don’t just whip it over and back - if your hand is slipping off the broomstick even with the widest grip, or you cant bring your arms over straight and they start bending on you, you have some serious shoulder inflexibility and need to work this hard and get up to speed (or you could just need a longer broomstick too) - again do all of these revolutions controlled and carefully - push into the stretch as you go along toward the 50 revolutions, your chest will be pushing outward and your shoulders rolling back - your shoulders are going to blow up with so much blood its going to be incredibly painful pumpwise.

Do this once a day at nite as many times a week as you can - every time you do it try to move your grip inward (thats the key) - its going to be very hard to do but try your best to move your grip inward for the next 2-4 weeks and your range of motion with shoulders will increase dramatically and any impingement and the majority of other problems should be gone in 2 weeks.

Also try to move your grip in as you are doing the 50 revolutions - start off with a stretching but relatively easy 10 to warm up some, then try to move your grip in even by a centimetre if you can for the next 20 revolutions and then at 30 try to move the grip in another centimetre - really try to push what you can do stretchwise once your warmed up here - trust me this sounds easy but your going to be muttering after you get to your 25th revolution.

Remember the broomstick goes overhead and all the way back to the middle of the back. Arms straight the whole way - and if you cant keep arms straight you have to widen the grip and/or get a longer broomstick (don’t be gripping the broomstick with tights fists - let it roll thru your fingers if it has to as you go up and back). I only hold onto it with my middle and pointer fingers and thumb.

Hope it helps you ... and thanks Dante.