shoulder impingement / new routine

[oliedwards]

Hey guys

Over the past 3-4 months now ive been suffering with shoulder impingement syndrome, along with this usually comes ROTATOR CUFF TENDONITUS,
main reason being poor posture ..
Also wen i started training i wasn't relly into it and did a lot of chest. which in turn shortened my pec tendons/muscles causing a huge pull on my shoulder.

Basically anything chest/ front shoulder related i was in so much pain and couldnt raise my arm past 90 degrees

For the first month or so i didnt no wat was wrong with my shoulder and i thort the pain would just pass. I had a few weeks out of training. and then went streight back into it (this was my down-fall)

Eventually i was in so much pain i could not even go to work (im a plasterer so involves a lot of reaching overhead)
I went to a specialist, they diagnosed me as having shoulder impingement. since then (3month ago) he's given me a series of exercises, basically to strengthen my rear delts , rhombiods and scaptula. he's also advised a LOT of stretching and wearing a compression shirt (AQUMEN is the brand , they are very good for pulling shoulders back and correcting posture)

now. 4 months on... im not doing chest or shoulders , im back in the gym just strengthening my upper back . this past week i have done a spot of chest work-outs and other than my shoulder being tight the next day it feels 70% better .

Just wondering if any of you guys have been through similar or if any1 is going thru it now and needs advise .

one of my training pals came across it a month or so ago , i like to think i have stopped it from becoming any worse.

ALSO. bicep curls are a no no.
hammer curls ok, but normal grip (palms to the ceiling) is working your long head bicep tendon which runs through your rotator cuff .

[b0ngman]

yeah i cannot even do any pushing anymore...

lots of strecthing as long as you really feel the stretch in ur chest/front delts

lots of RC exercises

get into the gym and do lots of rows

keep working on posture

try not to sleep on the injured shoulder

ice ice baby

NSAIDs 1600mg a day for at least 5 days if it flares up

Deep tissue massage around the shoulder area really helps (I lie on a tennis ball and focus on the area in between my shoulder blades and my traps)

[oliedwards]

yea since this happened ive built up my back like a muther !!
lol

and wat wud u suggest as i cant do shoulder press

[bigoat10]

Hey guys

Over the past 3-4 months now ive been suffering with shoulder impingement syndrome, along with this usually comes ROTATOR CUFF TENDONITUS,
main reason being poor posture ..
Also wen i started training i wasn't relly into it and did a lot of chest. which in turn shortened my pec tendons/muscles causing a huge pull on my shoulder.

Basically anything chest/ front shoulder related i was in so much pain and couldnt raise my arm past 90 degrees

For the first month or so i didnt no wat was wrong with my shoulder and i thort the pain would just pass. I had a few weeks out of training. and then went streight back into it (this was my down-fall)

Eventually i was in so much pain i could not even go to work (im a plasterer so involves a lot of reaching overhead)
I went to a specialist, they diagnosed me as having shoulder impingement. since then (3month ago) he's given me a series of exercises, basically to strengthen my rear delts , rhombiods and scaptula. he's also advised a LOT of stretching and wearing a compression shirt (AQUMEN is the brand , they are very good for pulling shoulders back and correcting posture)

now. 4 months on... im not doing chest or shoulders , im back in the gym just strengthening my upper back . this past week i have done a spot of chest work-outs and other than my shoulder being tight the next day it feels 70% better .

Just wondering if any of you guys have been through similar or if any1 is going thru it now and needs advise .

one of my training pals came across it a month or so ago , i like to think i have stopped it from becoming any worse.

ALSO. bicep curls are a no no.
hammer curls ok, but normal grip (palms to the ceiling) is working your long head bicep tendon which runs through your rotator cuff .

Same here, i was told i had impingement in my left shoulder from my PT who was treating my right shoulder after my operation on a SLAP 1 tear. Mine is through the exact same reason as yours. bad posture. Shoulders rounded due to tight chest muscles. Mine is better now. She did a very painful deep massage on my chest and Lat. As soon as she did this the impingement had gone completely although it does come back a few hours later.

Now i massage my chest in the shower every morning. Straight after i do a chest stretch and then a stretch called Posterior Capsular. I work my rotator cuff 2x a week and do scapular retractions for posture. Also a few times a day i just stand there and squeeze my shoulder blades together for 10 seconds, 10 times. On workout days i do a broomstick stretch for my shoulder which helps. Im only lifting really light weights (4kg) as im still in rehab after my operation but i do a lot more back and rear delt exercises than chest. When i do chest a squeeze my shoulder blades together. I must say my posture is now 80% better and my shoulders are no longer rounded.

What back, rhamboid and rear delt exercises do you do as maybe i could add some into my routine. Also dont you do any RC work. Id definately try to strengthen that area up if you dont already do so.

[JeffyDOS]

I'm not sure if I have it, but I do have pain right in the region where you would get shoulder impingement.
I only feel pain during chest/shoulder days, and I had to stop doing tricep kickbacks due to the shoulder pain.

Does this sound like shoulder impingement? I went to the doctor and she said it wasn't an AC join injury... so what else could it be? :/

[PearlSoap]

Guys I think I have bad shoulder impingement, especially because of the ache and inflammation of my rhomboid muscles on the left side, the doctors here are useless they just prescribe anti inflammatories and say come back after 6 months, what should I do to treat myself?

[oliedwards]

I'm not sure if I have it, but I do have pain right in the region where you would get shoulder impingement.
I only feel pain during chest/shoulder days, and I had to stop doing tricep kickbacks due to the shoulder pain.

Does this sound like shoulder impingement? I went to the doctor and she said it wasn't an AC join injury... so what else could it be? :/

This sounds like impingment at a very early stage,

when mine first started i stopped kick-backs. (it didnt hurt until i actuali relased the weight from my hand )

i would say . have a session at a physio (it could be bad posture, cud be a number of things)

but be sure to get it checked before it gets worse

[gekkoboy14]

Perform Y, T, W exercises in external rotation, lots of scapular retraction exercises.

[oliedwards]

Guys I think I have bad shoulder impingement, especially because of the ache and inflammation of my rhomboid muscles on the left side, the doctors here are useless they just prescribe anti inflammatories and say come back after 6 months, what should I do to treat myself?

Yea, GP's will always fob you off with anti-inflaatories rather than actually looking into the problem like a physio would. basically because u dont pay the GP so they cant be arsed doing their work lol

I'd say same as i told the fella above, get it checked by a physio , yea it wil cost maybe £30 or so but if i new my shoulder was guna get this bad i would have gone streight away .
Serious dude, see a physio if anti-inflatories aren't doin jack

[oliedwards]

Perform Y, T, W exercises in external rotation, lots of scapular retraction exercises.

Lots of streches . mainly chest/ deltoids
maybe not shoulder directly as if u have impingment this can cause pain

[beachguy498]

I'm in PT right now for a shoulder injury. I have more things wrong with it than right. I have an impingement, slight front RC tear, total labrum tear, AC joint issues, arthritis, calcium deposits, bone spurs, etc.

I've been in PT since October and am getting better. I'm back in the gym, going easy on the "push" exercises. I can finally do some chest work, lat pulldowns, tricep kickbacks and a few others. Forget any overhead work or bench press.

I was never a believer in doing any shoulder exercises for a warm up. I now have about 30 to choose from between PT and at home. Anything for a RC injury is probably safe to do for any shoulder injury. I feel that the scapular retractions with internal & external rotations have helped a lot. I do broomsticks, wall climbs, rotations with an elastic band, etc.

My advice, if it hurts, stop doing it! Ice is a savior, I double up on Aleve a couple of times a day when I need it. If you have any doubts about the severity of your injury, get it looked at by an orthopedic doctor if possible. Some PT practices require you to bring a prescription before they'll touch you.

With that said, good luck to you all and have a speedy recovery. This thread is full of good advice.

BG

[SnakeE117]

I'm in PT right now for a shoulder injury. I have more things wrong with it than right. I have an impingement, slight front RC tear, total labrum tear, AC joint issues, arthritis, calcium deposits, bone spurs, etc.

I've been in PT since October and am getting better. I'm back in the gym, going easy on the "push" exercises. I can finally do some chest work, lat pulldowns, tricep kickbacks and a few others. Forget any overhead work or bench press.

I was never a believer in doing any shoulder exercises for a warm up. I now have about 30 to choose from between PT and at home. Anything for a RC injury is probably safe to do for any shoulder injury. I feel that the scapular retractions with internal & external rotations have helped a lot. I do broomsticks, wall climbs, rotations with an elastic band, etc.

My advice, if it hurts, stop doing it! Ice is a savior, I double up on Aleve a couple of times a day when I need it. If you have any doubts about the severity of your injury, get it looked at by an orthopedic doctor if possible. Some PT practices require you to bring a prescription before they'll touch you.

With that said, good luck to you all and have a speedy recovery. This thread is full of good advice.

BG

Beachguy498:

I forgot to ask you from previous interactions, is all this happening to both shoulders or just the one?

What is the plan for the labrum tear? PT or surgery later?

Good to see your making progress; that's a step in the right direction.

What's funny now is my buddies I lift with are grabbing and rubbing their shoulders now, I wonder if my injury is contagious.

[PearlSoap]

Yea, GP's will always fob you off with anti-inflaatories rather than actually looking into the problem like a physio would. basically because u dont pay the GP so they cant be arsed doing their work lol

I'd say same as i told the fella above, get it checked by a physio , yea it wil cost maybe £30 or so but if i new my shoulder was guna get this bad i would have gone streight away .
Serious dude, see a physio if anti-inflatories aren't doin jack

Tell me about it man, seriously GPs are totally useless. Either I join a cue for 6 months or I take ibuprofen till I am drunk off it. 2 options to me, none I would ever use. I would have thought their 100,000pound+ salary would be enough motivation to actually HELP someone (laws of ethics in medicine).

Never thought about a physio, will they massage me? Whereabouts can I find one? 30pounds sounds pretty cheap if it will do the job..

[oliedwards]

Tell me about it man, seriously GPs are totally useless. Either I join a cue for 6 months or I take ibuprofen till I am drunk off it. 2 options to me, none I would ever use. I would have thought their 100,000pound+ salary would be enough motivation to actually HELP someone (laws of ethics in medicine).

Never thought about a physio, will they massage me? Whereabouts can I find one? 30pounds sounds pretty cheap if it will do the job..

just search for one in your town dude, they do a lot more than massage .
.. They wil explain whats wrong with the shoulder, in simple terms .. give u exercises to correct the problem

try and find a highly recomended one , ask around in your gym if any1 knows of any good 1s. cos there is a few that ive been to , they know wat there talking about but they wil hold information back from you so u come for a few more sessions.
Granted, it may take 3 or 4 sessions to fully understand the problem and how to correct it ,
but remember ... physios can only TELL you the problem and exercises... the rest is up to you

[oliedwards]

With that said, good luck to you all and have a speedy recovery. This thread is full of good advice.

BG

REPPED ! ta dude

[beachguy498]

Beachguy498:

I forgot to ask you from previous interactions, is all this happening to both shoulders or just the one?

What is the plan for the labrum tear? PT or surgery later?

Good to see your making progress; that's a step in the right direction.

What's funny now is my buddies I lift with are grabbing and rubbing their shoulders now, I wonder if my injury is contagious.

Just my right shoulder, usually the dominant side in everyone. The labrum will be a clean up only since the surgery would be so involved and its not the source of my pain. We did talk about possible surgery on it.

I'm doing okay... was back on the pec deck at the gym doing 110 lbs today and doing tricep kickbacks and lat pulldowns with almost a full ROM. Not doing any push exercises yet.

Yup, I am one of those guys walking around massaging my AC joint, lol.

BG

[SnakeE117]

Just my right shoulder, usually the dominant side in everyone. The labrum will be a clean up only since the surgery would be so involved and its not the source of my pain. We did talk about possible surgery on it.

I'm doing okay... was back on the pec deck at the gym doing 110 lbs today and doing tricep kickbacks and lat pulldowns with almost a full ROM. Not doing any push exercises yet.

Yup, I am one of those guys walking around massaging my AC joint, lol.

BG

beachguy498:

Gotcha, mine is the (L) shoulder. Was under the impression it was RC tendinitis (supraspinutus)...a "bad case" of it. However, shoulder doc. did not confirm such a finding, I did...as the 1st MRI was inconclusive.

Waiting now for results of 2nd MRI/Arthogram. I've dealt w/shoulder tendinitis "on and off" throughout my lifting history, however, my tendinitis would clear-up pretty quickly with time off, light weight, ice and Aleve. I would nip it quickly before it became an issue.

I keep telling my doctor that there is something definately wrong, but he takes it rather lightly. I believe that there is some type of structural issue w/the AC joint?? Hopefully soon, the 2nd MRI will either confirm or disprove my suspicions.

I'll keep you informed, as well as the others, that frequent shoulder/AC joint injuries.

Take care. - SnakeE117.

[mrpatrson]

hell after reading this makes me think i may have more of inpingment issue, my left shoulder only hurts when i aggrivate it inlcine benching and sometimes military pressing. my problem may be due to early heavy chest work., I am much more balanced now but never really allowed for sufficient healing. ive been giving my shoulders a lot of rest so we see what happens.

[Madevilz]

Yup, I am one of those guys walking around massaging my AC joint, lol.

lol i do it as well

[oliedwards]

hell after reading this makes me think i may have more of inpingment issue, my left shoulder only hurts when i aggrivate it inlcine benching and sometimes military pressing. my problem may be due to early heavy chest work., I am much more balanced now but never really allowed for sufficient healing. ive been giving my shoulders a lot of rest so we see what happens.

yea mate, shoulder injurys are a killer!!

mine started with a lot of early chest work, not enough back
im much more balanced too now ,

dude. lots of chest streching, even during sets... lots of scaptula exercises,

[JeffyDOS]

This sounds like impingment at a very early stage,

when mine first started i stopped kick-backs. (it didnt hurt until i actuali relased the weight from my hand )

i would say . have a session at a physio (it could be bad posture, cud be a number of things)

but be sure to get it checked before it gets worse

Will do, thanks for your input.
I tried doing chest today, and I did 3 sets of Flat DB Press and was done. I did lower back instead.

[oliedwards]

Will do, thanks for your input.
I tried doing chest today, and I did 3 sets of Flat DB Press and was done. I did lower back instead.

i'd say stay off chest until the problems resolved dude ... it will only tighten and maybe pul ur shoulder forward (thats wat happened to me )

and another peace of advice... stay well away from flies. they wil REALLY irritate it

[kyoun1e]

i'd say stay off chest until the problems resolved dude ... it will only tighten and maybe pul ur shoulder forward (thats wat happened to me )

and another peace of advice... stay well away from flies. they wil REALLY irritate it

Agree.

If you've been stretching and working the back muscles with scapular retraction and depression, your shoulder should be moving better, but it doesn't mean you should head right over to the bench.

What I'd do is progress pushing slowly while you continue to strengthen the muscles that keep the scap back. Start with "closed chain" pushing movements and move to open. The progression:

1. Isometric pushup holds -- on a the wall or ball. Hold the position for 30 seconds, then start over. Do this while retracting and pulling down the shoulder blades. This will train ALL the muscles to prepare for pushing. Start at the wall, progress to a stability ball, then hit the floor.

2. Pushups -- Stat with wall, then ball, then floor. If you've done 1. correctly, your brain and muscles should be trained to do the right thing.

3. Floor Presses -- If you've progressed with pushups, hit the floor with dumbells. This will limit your range of motion and keep you out of trouble.

4. DB Presses -- First neutral grip then widen the elbows. You're almost there.

5. Barbell Bench -- With absolute perfect form.

If you're jumping right to 5. here, not a good idea.

KY

[JeffyDOS]

For sure, that's why I stopped doing chest completely.
And you're right... flies was probably the worst. I tried the motion without weights and it was killer.
Instead of doing back in one day, I split it to upper and lower so I can focus on it more.
Went to the doctor to tried to get referred to a physio but she just sent me to get x-rays, so I'll let you guys know what's up when I get them back!
Repped both.

[JeffyDOS]

So I got the results from the x-rays and they said they were "unremarkable" which basically means nothing out of the ordinary... they said I probably just pulled a muscle.

I swear it's more than that though because I rested it for 8 weeks before and it still came back.

I don't know what to do now :/

If it really is just a pulled muscle, do you guys suggest I continue with my current routine?

Monday - Lower Back
Tuesday - Legs/Abs
Wednesday - Arms
Thursday - Upper Back/Abs
Friday - Shoulders/Traps (I can do most shoulder workouts fine... it's strange).

And start throwing chest in once I feel it's better? I'm cutting right now so I don't want to have a weak chest by the end of my cut, but if that's what it's going to have to be, I'll do it.

[calbaisey]

bump

[Bossie97]

i also have shoulder impingement thought you can maybe help with advise or so

[beelzebub420]

i also have shoulder impingement thought you can maybe help with advise or so

you've bumped a 6 year old thread, you might be better posting a new thread and detailing

1) your problem
2) what motions it affects you in
3)if you sought medical help and their diagnosis
4)if you have an idea what caused this (over working chest a common cause)
5)anything else you feel important info

but there's a lot of info stated above on how people were resolving their own impingements

[Bossie97]

i also have shoulder impingement what exercise can i do with weights is it even possible to workout im so frustrated lost almost all my gains any tips or advise guys it will help alot