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  1. #1
    Registered User mojojonz's Avatar
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    Shoulder injury - Any advice?

    Hi all,

    I've been following the F5 novice this year and now cutting on the F5 intermediate.

    I almost immediately started getting pain in my right shoulder when doing Bench/Incline Or Shoulder Press. Difficult to describe, but sharp pain in what feels like my tricep and surrounding areas. I can do all my pulling exercise pain free though.

    The first thing I noticed was my Rear Trap had very tender knots in them which I could massage with a tennis ball. Anyway I went to see a Physical Therapist. He says its my AC joint (and that it's injured) and it's due to uneven muscles and has given me exercises to do to help get my right shoulder more evened up!

    HOWEVER, that was over a month ago and it's not getting better. He's been dry needling mostly, it started to get better but now getting worse, and the knot on my trap is just as bad as ever. I've just started massaging with tennis ball again, and I think it's improving.

    So I'm wondering if anyone's had anything similar, I haven't benched now for over a month cause of the pain. I'm not sure this PT has diagnosed my properly. An i'm not sure dry needling is working. I also think the pain I'm getting is maybe just referred pain, from a knotted up Trap.

    I'm only asking here because after 4 visits to the PT it's not improving at all? Any thoughts.
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    Armin van Boring Simo90's Avatar
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    Not a doctor or anything, but speaking from personal experience. Put some ice on it, try to take Ibuprofen for a couple of days and stop doing anything that hurts for at least a week or two. If that doesn't help - go to a physio.

    I used to have a dull pain in my right shoulder on several occasions and it was always caused by doing heavy pressing movements. From what I recall I screwed my shoulder up from doing some pretty heavy Arnold presses or something.

    What I did was cut down on shoulder work, focus on form on pulling movements, reduce the weights and of course - rest. It sucks to not be able to bench and military press but injuries happen, that's the life of a lifter.
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    Get another opinion.
    Try a chiropractor that works with athletes.
    You may also want to see if there is an ART practitioner (active release therapy)in your area.
    They work to relieve/break up knots and adhesions.
    This is painful can work well and your back to training very fast.
    Good luck.
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    Registered User mojojonz's Avatar
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    Thanks for replies. Tried very light overhead dumbell press this morning. Shooting pain up bicep now.

    I did a week deload 3weeks back. I might do a full 2weeks off all upper body. This is weird. Broken bonea heal in 6 weeks, yet this hasn't gone away. Makes me wonder if my pulling exercises are aggravating it without me realising.

    Ill go once more to my PT. Maybe even ask him straight up if he thinks i should see someone else too.
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    Go see a sports medicine doctor and have them evaluate you.

    If you're getting knots then just releasing the knots isn't going to address the root cause. Just from my personal experience I would guess you likely have tight pecs and weak traps/rhomboids. Stretch your chest out (Squat University put out a good video on that) and add some light weight face pulls to each of your workouts. Band pull aparts would be a good idea as well. If it hurts, don't do it.
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    Originally Posted by ncsuLuke View Post
    Just from my personal experience I would guess you likely have tight pecs and weak traps/rhomboids.
    Thats a good call. The PT has got me to add some exercises where I lay front down and raise my arms out sideways, then out infront of me and down by my legs. (Sorry hard to describe). He's noticed my right scap is really "raised" compared to my left one. He's also got me to practice wall presses while "put my shoulders in my back pockets"

    I feel like he's quite on to it except, I wonder if I also need to maybe just cut out ALL upper body exercise for a few weeks. (Except the ones he's given me) Rather than just cutting out Bence/Incline/Press (which are the ones that hurt).

    I might try that for a few weeks then maybe try someone else, if there's no improvement.

    It's hard with shoulders, cause there's so much referred pain, and maybe some exercises which DONT hurt are actually stalling my recovery.
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    Registered User mojojonz's Avatar
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    Went to PT again. He's very confused himself! When I said its NO better, he straight away, thought, even an AC joint injury should be better by now. Funny thing, I had very gentle pins and needles in my right arm that morning. He thinks its now a pinched nerves, possibly in my neck. Gave my neck a hell of a stretch and click.

    Still no better in fact, I now have more defined localized sharp pain right in the middle of shoulder. Weird/ annoying / confusing. Gonna see him tomorrow and ask to be refereed to a specialist! PTs are pretty cheap (subsidized) where I am so it's not a costing a fortune. But it's very annoying not being able to do pushing exercises for so long.

    Maybe this is a pinched nerve in the shoulder. Dunno. I found this condition called Brachial Neuritus online that very closely described all my symptoms, except this isn't really that painful, unless I do specific pushing exercises, so its probably not.

    Any way, if anyone reading this has any great ideas I'd love to hear them. I'm definitely going to take others advice shortly and make sure I get a second opinion.
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    King of Uranus Looton's Avatar
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    Originally Posted by mojojonz View Post
    Hi all,

    I've been following the F5 novice this year and now cutting on the F5 intermediate.

    I almost immediately started getting pain in my right shoulder when doing Bench/Incline Or Shoulder Press. Difficult to describe, but sharp pain in what feels like my tricep and surrounding areas. I can do all my pulling exercise pain free though.

    The first thing I noticed was my Rear Trap had very tender knots in them which I could massage with a tennis ball. Anyway I went to see a Physical Therapist. He says its my AC joint (and that it's injured) and it's due to uneven muscles and has given me exercises to do to help get my right shoulder more evened up!

    HOWEVER, that was over a month ago and it's not getting better. He's been dry needling mostly, it started to get better but now getting worse, and the knot on my trap is just as bad as ever. I've just started massaging with tennis ball again, and I think it's improving.

    So I'm wondering if anyone's had anything similar, I haven't benched now for over a month cause of the pain. I'm not sure this PT has diagnosed my properly. An i'm not sure dry needling is working. I also think the pain I'm getting is maybe just referred pain, from a knotted up Trap.

    I'm only asking here because after 4 visits to the PT it's not improving at all? Any thoughts.
    I'm benched too atm, but when I start again I won't unrack the bar on the bench again. I'll get help or scoot way up with chin under bar, or Smith Machine.
    EDIT to ad; I won't let anybody adjust my neck ever again. I bought a traction collar on Amazon with an air-fill bladder in it.
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    Registered User mojojonz's Avatar
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    Originally Posted by Looton View Post
    I'm benched too atm, but when I start again I won't unrack the bar on the bench again. I'll get help or scoot way up with chin under bar, or Smith Machine.
    EDIT to ad; I won't let anybody adjust my neck ever again. I bought a traction collar on Amazon with an air-fill bladder in it.
    Have you pinched a nerve in your neck? So you have refered pain in shoulder?
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    King of Uranus Looton's Avatar
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    Originally Posted by mojojonz View Post
    Have you pinched a nerve in your neck? So you have refered pain in shoulder?
    A long time ago I had whiplash and a chiro gave me long term issues. I do like chiros but not for neck.
    Then I developed neck disc damage and used that collar. It's ok now.
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