Quit doing your own bench liftoffs!!!

[davisj3537]

This...

2 weeks ago I injured my shoulder when unracking the bar on the incline bench, 110 KG which is a heavy weight for me..
I heard a cracking sound and felt slight pain.. and continued my set of 5 reps..
I went home and the pain kept increasing through the day..
next day i couldn't move my shoulder, and the day after that.... then i started to regain range of motion... i'd say 95% now
i rested for a week, and went back to the Gym... doing squats,deads,rows,facepulls,crunches... no trouble...
I'm afraid to do any pressing though... because i still have pain on certain ranges of motion..

anyone know if this is serious ? it couldn't be a tear, could it ?

thanks in advance

Sounds aren't good overall. If it was a labrum tear you would likely feel a catching/popping when moving your shoulder through your ROM. RICE it for a few weeks and if you experience pain in 3-4 weeks see an ortho.

[HammZ]

Sounds aren't good overall. If it was a labrum tear you would likely feel a catching/popping when moving your shoulder through your ROM. RICE it for a few weeks and if you experience pain in 3-4 weeks see an ortho.

Actually clicking noises in the shoulder without pain doesn't necessarily indicate any problem, so sound isn't always bad. That being said he is having pain still with certain ROM so it's probably best he sees an ortho.

[davisj3537]

Actually clicking noises in the shoulder without pain doesn't necessarily indicate any problem, so sound isn't always bad. That being said he is having pain still with certain ROM so it's probably best he sees an ortho.

Thanks for the input man. Good post. My ankle cracks post surgery, but doesn't hurt at all. I'm sure it all depends on that specific injury.

[HammZ]

Thanks for the input man. Good post. My ankle cracks post surgery, but doesn't hurt at all. I'm sure it all depends on that specific injury.

Yeah most of my joints make noises it's kind of gross and I'm OCD about cracking them but it's not a big deal. I have a lot of that in my shoulder that I had operated on and I had a posterior labrum tear like you so get used to the noises lol.

[davisj3537]

Yeah most of my joints make noises it's kind of gross and I'm OCD about cracking them but it's not a big deal. I have a lot of that in my shoulder that I had operated on and I had a posterior labrum tear like you so get used to the noises lol.

Makes sense. My turd ankle pops every step I take post surgery, but it couldn't be better.

[HammZ]

Makes sense. My turd ankle pops every step I take post surgery, but it couldn't be better.

Yeah same thing with my shoulder lol. Just be aggressive with the rehab, you should probably start working on passive ROM exercises like pendulums soon. (listen to your surgeon though) It took me probably over a year before I really felt like there was nothing wrong with it, after about 4 months you shouldn't really be feeling any pain, I don't really know how to describe it other then it wasn't normal for about a year. But I feel great and have regained all my strength and once I can fix my other shoulder (hoping it's nothing too serious) I'll be stronger then I was pre surgery. I'm also able to do almost all my compound exercises very heavy including BP without any pain, the only one I shy away from going to heavy is military press. Just some words of encouragement for you.

[davisj3537]

Yeah same thing with my shoulder lol. Just be aggressive with the rehab, you should probably start working on passive ROM exercises like pendulums soon. (listen to your surgeon though) It took me probably over a year before I really felt like there was nothing wrong with it, after about 4 months you shouldn't really be feeling any pain, I don't really know how to describe it other then it wasn't normal for about a year. But I feel great and have regained all my strength and once I can fix my other shoulder (hoping it's nothing too serious) I'll be stronger then I was pre surgery. I'm also able to do almost all my compound exercises very heavy including BP without any pain, the only one I shy away from going to heavy is military press. Just some words of encouragement for you.

Thanks for the tips. I take them seriously. I've been doing mild PT stuff at home. 2 weeks out I do actual PT.

[HammZ]

Thanks for the tips. I take them seriously. I've been doing mild PT stuff at home. 2 weeks out I do actual PT.

Yeah that's how I was. I'm assuming you're still in a sling right? I've heard some people are told to only wear the sling for a day and it shocks me that they're actually able to even do that lol, I remember it was so painful if I moved my arm at all the first few days especially.

[davisj3537]

Yeah that's how I was. I'm assuming you're still in a sling right? I've heard some people are told to only wear the sling for a day and it shocks me that they're actually able to even do that lol, I remember it was so painful if I moved my arm at all the first few days especially.

Sling for a month I believe. It is way too tender to imagine only wearing it for a day. lol. I tried to spread the pain meds out more on day 3 in hopes to be off of them by day 4 or 5, but that was dumb. It was miserable. lol

[HammZ]

Sling for a month I believe. It is way too tender to imagine only wearing it for a day. lol. I tried to spread the pain meds out more on day 3 in hopes to be off of them by day 4 or 5, but that was dumb. It was miserable. lol

Yeah haha I remember I took them every 4-6 hours for 3 days and went cold turkey day 4 because I don't trust them, seen too many addicts and it wasn't fun lol.

[altair11]

well thanks guys..
I forgot to mention that I already saw an ortho..
he told me to rest for two weeks and then try to get back gradually, but i think he examined me for RC tears not labrum tears...
I tried to bench today.. 225 pound it was pretty easy but uncomfortable ( i had pain.. but nothing unbearable )

- i did this test youtube.com/watch?v=YMPZi2_Jy9o
and it was negative

also i forgot to mention that i find it uncomfortable to sleep on my injured shoulder ( again uncomfortable.. but not that painful )



what should i do ? any advice ?
do you recommend any specific test to detect a tear other than MRI ?

thanks again

[davisj3537]

well thanks guys..
I forgot to mention that I already saw an ortho..
he told me to rest for two weeks and then try to get back gradually, but i think he examined me for RC tears not labrum tears...
I tried to bench today.. 225 pound it was pretty easy but uncomfortable ( i had pain.. but nothing unbearable )

- i did this test youtube.com/watch?v=YMPZi2_Jy9o
and it was negative

also i forgot to mention that i find it uncomfortable to sleep on my injured shoulder ( again uncomfortable.. but not that painful )



what should i do ? any advice ?
do you recommend any specific test to detect a tear other than MRI ?

thanks again

If he was worth a $hit then he checked you for everything. None of your symptoms sound good...I guess that can be said for any symptom though. I would stop benching. Do a google search for pain sleeping on shoulder and see the types of things that pop up. Every single time I went to my ortho he asked me again if it hurt when I slept on that shoulder.

I can't advise you anything, but to go back to your dr. Be as descriptive as possible. If you keep playing with fire you're gonna regret it like I did.

[HammZ]

well thanks guys..
I forgot to mention that I already saw an ortho..
he told me to rest for two weeks and then try to get back gradually, but i think he examined me for RC tears not labrum tears...
I tried to bench today.. 225 pound it was pretty easy but uncomfortable ( i had pain.. but nothing unbearable )

- i did this test youtube.com/watch?v=YMPZi2_Jy9o
and it was negative

also i forgot to mention that i find it uncomfortable to sleep on my injured shoulder ( again uncomfortable.. but not that painful )



what should i do ? any advice ?
do you recommend any specific test to detect a tear other than MRI ?

thanks again

Can't see the test you've shown b/c I'm on my phone but you should have had a thorough shoulder exam, I'd see somebody else if I were you. There are only two actual ways to confirm labrum tears, MRI arthogram, and actually them scoping you. You normally won't even get an MRI even if a tear is suspected unless you're contemplating surgery.

[nscott1463]

Any advice on doing DB presses instead? I started having shoulder issues on incline BB then switched to DBs to get away from the liftoff issues but still get shoulder pains. Doesn't make any sounds, but certainly isn't feeling good. Also, not moving heavy weight. Possibly form?

[davisj3537]

Any advice on doing DB presses instead? I started having shoulder issues on incline BB then switched to DBs to get away from the liftoff issues but still get shoulder pains. Doesn't make any sounds, but certainly isn't feeling good. Also, not moving heavy weight. Possibly form?

If it hurts don't do it. Plain and simple. Give your shoulder 4-6 weeks to heal while RICEing it. Start back lightly and go to a dr if it doesn't get better. Check your form.

[HammZ]

Just thought I'd update my "minor" injury I now have voluntary subluxation of my shoulder and the surgeon believes it's serious getting an MRI Thursday to confirm the tear and decent chance I have to get it repaired.

[davisj3537]

Just thought I'd update my "minor" injury I now have voluntary subluxation of my shoulder and the surgeon believes it's serious getting an MRI Thursday to confirm the tear and decent chance I have to get it repaired.

Man, you have the worst luck. Sorry to hear.

[HammZ]

Man, you have the worst luck. Sorry to hear.

Yeah the one positive is I guess I know what to do to rehab it - surgery isn't even a guarantee at this point so who knows but being able to pop your shoulder out at will typically isn't good lol..

[CookieKidd]

Never knew this. Great info to consider for when I train clients. Reps.

[istila]

Well now i'm afraid of bench pressing lol i don't have a workout partne and no pins with my bench. Only thing i can do is setting higher up on the bench but i don't know if that is sufficient

[davisj3537]

Well now i'm afraid of bench pressing lol i don't have a workout partne and no pins with my bench. Only thing i can do is setting higher up on the bench but i don't know if that is sufficient

Setup higher and lift your butt as high as you can during liftoff. This will change the directional forces on your shoulder during liftoff. Lower your butt back down before beginning your first rep.

[istila]

Setup higher and lift your butt as high as you can during liftoff. This will change the directional forces on your shoulder during liftoff. Lower your butt back down before beginning your first rep.

Thanks that's a good idea. I thought you meant in the first post to lift for reps with butt off the bench. I need to read more carefully next time .

Another q btw, is it better to lift my butt with my feet on the ground or on the bench or is it insignificant lol?

[davisj3537]

Thanks that's a good idea. I thought you meant in the first post to lift for reps with butt off the bench. I need to read more carefully next time .

Another q btw, is it better to lift my butt with my feet on the ground or on the bench or is it insignificant lol?

Being the bench form nazi I am I'd say feet on the ground. That is just to help maintain tightness after getting setup.

[HammZ]

10 hours until I find out if I need surgery - have been almost 100% pain free but have been out of gym completely and still can pop my shoulder out whenever I want I don't think the MRI results are going to be good.

[HammZ]

woot! :P No surgery needed there is no tears surgeon is kind of surprised too considering I have voluntary subluxation in my shoulder lol. He believes this can be fixed with exercises from PT (maybe not the subluxing but the painful clicking and pain when lifting) so happy lol :

[davisj3537]

woot! :P No surgery needed there is no tears surgeon is kind of surprised too considering I have voluntary subluxation in my shoulder lol. He believes this can be fixed with exercises from PT (maybe not the subluxing but the painful clicking and pain when lifting) so happy lol :

Great news man!

[Idealius]

congrats!

Also, thanks to op for advice about liftoff by yourself, definitely feels better. been driving me nuts and I don't even lift that much, but sometimes w/e gym i happen to be at has chitty height and the whole thing seems awkward anyway

reps til st. patty's day

[Mrpb]

I just noticed this thread now. I also have an arm pain that may be related to this. I did my own lift offs.

I've described my issue here: http://forum.bodybuilding.com/showth...hp?t=161705193

Do you guys think it's related to doing my own lift offs?

[davisj3537]

I just noticed this thread now. I also have an arm pain that may be related to this. I did my own lift offs.

I've described my issue here: http://forum.bodybuilding.com/showth...hp?t=161705193

Do you guys think it's related to doing my own lift offs?

Well I can confidently say it isn't a labrum issue from lift offs. Generally I'd suggest to RICE it for a few weeks combined with a religious dose of an NSAID like Aleve. If the pain doesn't subside then definitely see a dr. Hopefully someone in that thread can be of more help.

[HammZ]

Great news man!

Thanks how's your recovery going?