Ohai
Just curious what nut miscers have had shoulder injuries, how long it took them to get over, and what was involved in rehabilitation?
I've had a shoulder injury that has been niggling for months, more recently getting bad enough that my bench dropped from 200 to 165 overnight and has stayed there ever since. For a long time I couldn't even do light shoulder press without pain.
I am trying to find the time between family/work to get to a physio (for that and another injury), but in the mean time I've started doing a lot more stretching, light rotator cuff exercises, and have found it is very slowly improving (sometimes I do feel like I take a giant step backwards, which I did yesterday) and I am slowly starting to get some strength back in my left shoulder and less pain.
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Thread: Nut Misc Shoulder Injury Thread
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01-27-2013, 02:35 AM #1
Nut Misc Shoulder Injury Thread
You'll have to speak up, I'm wearing a towel.
[IIFYM/Flexible Dieting Crew] - It ain't that hard dummy..
[Former 300+ Crew]
*** Fitness Advice, Tech Reviews and more: https://www.youtube.com/user/mattypaus?feature=guide
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01-27-2013, 04:17 AM #2
Most of last year's offseason was hindered by distal clavicular osteolysis for me... :-(
Widening of the A.C. joint...basically heavy ass hammer strength dips way below 90 deg. heavy pressing on the bench with less than ideal form and various other movements over time added up...it came to the point where I could hardly do anything upper body for several months while undergoing various forms of treatment....
Even had a cortisone shot (yes still natty lol) but nothing seemed to help....finally got the diagnosis after seeing a very well respected chiropractor who treats many powerlifters/athletes and even competes in P.L. himself...instructed me to do a few simple exercises throughout the day and within two weeks I was good to go....never had issues since... :-)
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01-27-2013, 04:56 AM #3
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01-27-2013, 05:20 AM #4
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01-27-2013, 05:29 AM #5
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01-27-2013, 06:52 AM #6
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01-27-2013, 08:41 AM #7
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01-27-2013, 08:43 AM #8
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01-27-2013, 10:45 AM #9
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01-27-2013, 10:54 AM #10
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01-27-2013, 11:00 AM #11
- Join Date: Dec 2010
- Location: Minnesota, United States
- Age: 30
- Posts: 914
- Rep Power: 1329
I had a shoulder issue for about 3 months that I believe was caused from several issues.
I was doing a very wide gripped bench, not tucking my elbows, weighted dips, and I didn't do enough warm ups.
My shoulder was ****ed and I had to essentially stop any heavy barbell bench for a few months while also doing rehab band work occasionally.
Since then, I narrowed my bench grip a ton, do a good amount of warmups and facepulls, and cut out dips. Feels 100%.heh
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01-27-2013, 11:35 AM #12
Lol. Strong deflection.
I probably box squat lower than you think you do regular squats.
As for me, I've gone from not being able to squat 185 even close to parallel to now doing 375 for doubles and an estimated 405 max (haven't tested in 8 months) in less than 1.5 years.Last edited by HunterCML; 01-27-2013 at 11:43 AM.
IIFYM - not even once.
www.AlanAragon.com
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01-27-2013, 11:41 AM #13
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01-27-2013, 11:46 AM #14
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01-27-2013, 11:57 AM #15
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01-27-2013, 12:45 PM #16
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01-27-2013, 02:33 PM #17
I had a pretty good left AC separation in Nov 2011. Took me about a month of rest / light weight rotations (inside & outside) as well as laying off the bench & deads & cleans & related lifts for about 6 weeks total.
Clear eyes, full heart: can't lose.
Log: http://forum.bodybuilding.com/showthread.php?t=142413581
"So get off your keyboard because there is an empty squat rack somewhere that commands your attention." -Blaine Sumner
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01-27-2013, 04:33 PM #18
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01-27-2013, 04:46 PM #19
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01-27-2013, 05:16 PM #20
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01-27-2013, 05:20 PM #21
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01-27-2013, 06:44 PM #22
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01-27-2013, 07:12 PM #23
To be honest mate I hurt it a couple of years ago during a brief return to lifting after the best part of 10 years away.
It hasn't been 100% since, and pretty much up and down since this ime last year when I started getting serious when I lift again.
I haven't been, but a couple of guys at my local gym who have had similar issues told me to pull my finger out of my @ss and start icing it, which I'll start doing this week.
Thanks for all the replies. I'm sticking to my 165 DB bench press until I can improve, and I've started doing facepulls which I also feel have helped - by the sound of it you guys/gals think that would be a good one to do prior to bench to help warm me up properly?
I've just been doing 88 lbs in one set for 12-15 to warm up before going into my work sets, but perhaps that isn't enough on it's own?
Haven't gone near shrugs or dips for a long time because I do find it just flares everything up, it also seems to give me pain in my left trap which I'm assuming is all part of the same shoulder dramas.You'll have to speak up, I'm wearing a towel.
[IIFYM/Flexible Dieting Crew] - It ain't that hard dummy..
[Former 300+ Crew]
*** Fitness Advice, Tech Reviews and more: https://www.youtube.com/user/mattypaus?feature=guide
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01-27-2013, 07:15 PM #24
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01-27-2013, 07:19 PM #25You are not a fragile ornament ready to collapse into an exhausted mass of goo simply because you squatted more than once in a 7-day week.
It'd be like preparing your entire life to bang 100 chicks in a row, getting tan, hitting the gym, making sure your hair looks right and reading the Kama Sutra, only to realize when you get there that you're gay and cannot get hard in the presence of women.
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01-27-2013, 07:21 PM #26
This made me cringe.
Assuming bench is the first lift of the day, I do at least 3 warm up sets to get some good blood flow happening, along with some shoulder rotations or dislocations with a broomstick, & even some light tricep extensions as my elbow has been dicky lately.
Typically injury/pain wise though, I just rotate out whatever movements aggravate things, & generally find that's enough to allow it to heal then bring them back in when I feel like it.Delirious Mutant.
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01-27-2013, 07:24 PM #27You are not a fragile ornament ready to collapse into an exhausted mass of goo simply because you squatted more than once in a 7-day week.
It'd be like preparing your entire life to bang 100 chicks in a row, getting tan, hitting the gym, making sure your hair looks right and reading the Kama Sutra, only to realize when you get there that you're gay and cannot get hard in the presence of women.
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01-27-2013, 07:26 PM #28
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01-27-2013, 08:18 PM #29
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01-27-2013, 08:24 PM #30
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