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  1. #1
    Registered User Ferencvaros's Avatar
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    How to get rid of pinching shoulder pain?

    Hi all...

    How can I get rid of my pinching pain in my shoulders (mostly the right)? I think it's the rotator cuff -- probably due to bad lifting technique or bad posture (I got an office job).

    I have just had a week off the gym to recover. Yesterday I went back. It got better, but a small pinching was still there when I did my squats... I actually didn't feel anything while doing the Overhead press. Today I feel it in my shoulder that I worked out yesterday (a small pain comes when I lift something slightly heavy in front of my head).

    Btw, I have done shoulder dislocations twice a day for maybe two months. Should I stop doing them while I recover?

    What should I do? Should I lower my weights even more (stats below)? Should I stop working out for a longer time? :-(

    These are my lifting stats from now on (the numbers in brackets are my lifts a week ago).
    Squat: 70kg (92kg)
    Deadlift 80kg (105kg)
    Overhead press 30kg (42kg)
    Bench press 40kg (65kg)

    Thank you.
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  2. #2
    Registered User RVA Ironman's Avatar
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    Originally Posted by Ferencvaros View Post
    Hi all...

    How can I get rid of my pinching pain in my shoulders (mostly the right)? I think it's the rotator cuff -- probably due to bad lifting technique or bad posture (I got an office job).

    I have just had a week off the gym to recover. Yesterday I went back. It got better, but a small pinching was still there when I did my squats... I actually didn't feel anything while doing the Overhead press. Today I feel it in my shoulder that I worked out yesterday (a small pain comes when I lift something slightly heavy in front of my head).

    Btw, I have done shoulder dislocations twice a day for maybe two months. Should I stop doing them while I recover?

    What should I do? Should I lower my weights even more (stats below)? Should I stop working out for a longer time? :-(

    These are my lifting stats from now on (the numbers in brackets are my lifts a week ago).
    Squat: 70kg (92kg)
    Deadlift 80kg (105kg)
    Overhead press 30kg (42kg)
    Bench press 40kg (65kg)

    Thank you.
    I've overcome several past shoulder injuries (torn rotator, AC joint osteolysis) and the subsequent nagging pain that followed by doing the following:

    -Decreasing heavy pressing work for a while and replacing with light band work
    -Stretching a lot more
    -Supplementing with triple strength glucosamine & chondrointin
    -Supplementing with fish oil

    If none of that works for you, it's probably time to see an ortho specialist.

    Best of luck!
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  3. #3
    Registered User Ferencvaros's Avatar
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    Originally Posted by RVA Ironman View Post
    I've overcome several past shoulder injuries (torn rotator, AC joint osteolysis) and the subsequent nagging pain that followed by doing the following:

    -Decreasing heavy pressing work for a while and replacing with light band work
    -Stretching a lot more
    -Supplementing with triple strength glucosamine & chondrointin
    -Supplementing with fish oil

    If none of that works for you, it's probably time to see an ortho specialist.

    Best of luck!
    Thanks for the reply. I will try to find some more stretching exercises. I already get my fish oil, but not any "strength glucosamine & chondrointin"...

    What do you mean by heavy pressing work? Does this include the squat and deadlift?
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  4. #4
    Registered User joshrbowman's Avatar
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    Originally Posted by Ferencvaros View Post
    Hi all...

    How can I get rid of my pinching pain in my shoulders (mostly the right)? I think it's the rotator cuff -- probably due to bad lifting technique or bad posture (I got an office job).

    I have just had a week off the gym to recover. Yesterday I went back. It got better, but a small pinching was still there when I did my squats... I actually didn't feel anything while doing the Overhead press. Today I feel it in my shoulder that I worked out yesterday (a small pain comes when I lift something slightly heavy in front of my head).

    Btw, I have done shoulder dislocations twice a day for maybe two months. Should I stop doing them while I recover?

    What should I do? Should I lower my weights even more (stats below)? Should I stop working out for a longer time? :-(

    These are my lifting stats from now on (the numbers in brackets are my lifts a week ago).
    Squat: 70kg (92kg)
    Deadlift 80kg (105kg)
    Overhead press 30kg (42kg)
    Bench press 40kg (65kg)

    Thank you.
    hey man, where's the pain at? mine is on top of the shoulder, kinda feels like where the ac joint is or the acronion is. I went to rehab and it helped a little. The docs didn't know what was wrong with mine though.

    I think mine could be shoulder tendonitis, and maybe it could be what you have too. Take some time off til it fully gets better. Then when you come back, always stretch and warm up the rotator cuffs really good before you start any upper body and see what happens there. That's my best knowledge and advice.

    Once you come back, start out light, see how you feel then. Maybe it could be over training the shoulders also. Someone once told me that, and maybe do something like front raises on chest day right after you finish chest work, rear delt raises when you finish with the back, and lateral raises when you finish the arms. Not sure how well that works, haven't been able to train to find out, but just givin some info.

    Also, take plenty of fish oil, and do try the extra strength glucosamine like the above said, try some rehab exercises too maybe with bands, and i think he meant on any pushing exercise like chest, shoulders, and triceps, decrease the weight.
    -if you knew the world was going to end tomorrow, would it change the way you trained today?

    -Bigger isn't always better-Oldbutfit
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  5. #5
    Registered User Ferencvaros's Avatar
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    Originally Posted by joshrbowman View Post
    hey man, where's the pain at? mine is on top of the shoulder, kinda feels like where the ac joint is or the acronion is. I went to rehab and it helped a little. The docs didn't know what was wrong with mine though.

    I think mine could be shoulder tendonitis, and maybe it could be what you have too. Take some time off til it fully gets better. Then when you come back, always stretch and warm up the rotator cuffs really good before you start any upper body and see what happens there. That's my best knowledge and advice.

    Once you come back, start out light, see how you feel then. Maybe it could be over training the shoulders also. Someone once told me that, and maybe do something like front raises on chest day right after you finish chest work, rear delt raises when you finish with the back, and lateral raises when you finish the arms. Not sure how well that works, haven't been able to train to find out, but just givin some info.

    Also, take plenty of fish oil, and do try the extra strength glucosamine like the above said, try some rehab exercises too maybe with bands, and i think he meant on any pushing exercise like chest, shoulders, and triceps, decrease the weight.
    Hey. My pain is on the back of my right shoulder.

    (Big sigh)... This is so demotivating. Every one-two months I get an annoying sitback. Whether it's my shoulder or a flu. I will go to the gym today and see how my shoulder reacts. Then I will see if I will have to take more time off or just decrease the wheights...

    PS. What about squat and deadlift. Are they both no-go?
    Last edited by Ferencvaros; 05-24-2011 at 11:50 PM.
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  6. #6
    Registered User RVA Ironman's Avatar
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    Originally Posted by Ferencvaros View Post
    Hey. My pain is on the back of my right shoulder.

    (Big sigh)... This is so demotivating. Every one-two months I get an annoying sitback. Whether it's my shoulder or a flu. I will go to the gym today and see how my shoulder reacts. Then I will see if I will have to take more time off or just decrease the wheights...

    PS. What about squat and deadlift. Are they both no-go?
    Squats and deadlifts are fine. What I meant by heavy pressing work was all forms of overhead presses, bench presses, weighted dips, etc. If you perform any of these motions be sure to keep it ultra light for the time being.

    No need to get down on yourself bud. Just use this as a time to build up other areas that may need improvement. Wail away on your legs, core, back and bis for a while and continue to do everything else already mentioned above until your shoulder is better.

    And always remember: whatever doesn't kill us makes us stronger!
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  7. #7
    Registered User Ferencvaros's Avatar
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    Originally Posted by RVA Ironman View Post
    Squats and deadlifts are fine. What I meant by heavy pressing work was all forms of overhead presses, bench presses, weighted dips, etc. If you perform any of these motions be sure to keep it ultra light for the time being.

    No need to get down on yourself bud. Just use this as a time to build up other areas that may need improvement. Wail away on your legs, core, back and bis for a while and continue to do everything else already mentioned above until your shoulder is better.

    And always remember: whatever doesn't kill us makes us stronger!
    Cool. I will from now on only do squat, deadlift and some abs exercises when I workout. I tried to bench 30kg(!!!), but I felt the pinching a little bit after 4-5 reps.

    Anyway, what about my chest? I feel bad leaving it for a long time. Could I maybe do this exercise (link below) without hurting my shoulder? The machine we have at the gym is slightly different - the motion is the same, but you push with your forearm, which is placed vertical on some pillow.

    bodybuilding.com/exercises/detail/view/name/butterfly

    Ps. I forgot to ask if pulling exercises are no-go as well? For example pull-ups, inverted rows etc...
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  8. #8
    Registered User powerpressure's Avatar
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    If you still want to train take joint supps those with Chondroitin, Glucosamine, MSM and Hyaluronic Acid:

    http://www.bodybuilding.com/store/ca...r=0&site=store


    WEIDER/SCHIFF Move Free Double Strength works best for me. And Aleve helped me treat shoulder pain:

    http://buygenericsguide.com/buy-aleve/
    Fitness Means Power!
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  9. #9
    Registered User Ferencvaros's Avatar
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    Thanks, powerpressure!

    Pulling exercises - are they no-go as well? For example pull/chin-ups, inverted rows etc..
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