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  1. #1
    Registered User gregoriocortez's Avatar
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    Back of shoulder pain/burning during chest and tricep lifts

    I have been having pain in either my rear delt or the underlying tendons/rotator cuff for a while whenever I do chest (bench, flies, pecdeck etc) and or tricep exercises (dips and push downs but does not hurt with anything overhead). It is not a sharp pain but more of a burning feeling (not the good kind). It actually feels like it is under the rear delt which makes me think it is part of the rotator cuff (it is definitely above where the tricep ends). I have been very strict about locking my shoulders down and back during the movements, but it has been pretty persistent (4-6 months) and has not gone away and has actually gotten a bit worse. Any ideas of what it could be and what I can do for it on my own? Thanks in advance!
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    Registered User Casca's Avatar
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    Go on YouTube and search "self check for shoulder pain"

    https://www.youtube.com/results?sear...+shoulder+pain



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  3. #3
    Registered User NomadNA's Avatar
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    Does the same area hurt when you do wide grip rows or pulldowns?
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    Registered User gregoriocortez's Avatar
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    Originally Posted by NomadNA View Post
    Does the same area hurt when you do wide grip rows or pulldowns?
    Nope no issues with either of those
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  5. #5
    Registered User gregoriocortez's Avatar
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    [QUOTE=Casca;1620510321]Go on YouTube and search "self check for shoulder pain"

    No luck. I tried everything they mentioned but no pain
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    Registered User air2fakie's Avatar
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    Could we see the MRI you got when you saw your doctor after 6 months of worsening, persistent rotator cuff burning?
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    Registered User Ghawk21's Avatar
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    It is likely rotator cuff and there are likely exercises you can and should be doing. If its just a little burning pain I'd wager its a slight strain and not torn but I'd go see a physiotherapist. They can do a simple strength test and assessment and give you proper exercises. I've had rotator cuff issues before and they're easy to fix as long as you fix them before you make them worse (which you are going to do by ignoring it and training through it).
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  8. #8
    Registered User gregoriocortez's Avatar
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    Originally Posted by air2fakie View Post
    Could we see the MRI you got when you saw your doctor after 6 months of worsening, persistent rotator cuff burning?
    I did not get an MRI, just meant that the burning has been around for 6 months or so and has gotten a bit worse lately. I have had a rotator cuff strain and/or tear that I rehabbed my self years ago so I know the sharp pain that goes along with that. This is a very different burning sensation, similar to the burn when lifting but definitely different and is not in the shoulder joint, but in the back.
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    Registered User Casca's Avatar
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    Originally Posted by gregoriocortez View Post
    I did not get an MRI, just meant that the burning has been around for 6 months or so and has gotten a bit worse lately. I have had a rotator cuff strain and/or tear that I rehabbed my self years ago so I know the sharp pain that goes along with that. This is a very different burning sensation, similar to the burn when lifting but definitely different and is not in the shoulder joint, but in the back.
    You don't rehab a tear. It's like saying 'I rehabbed my amputated hand'. I likely had a right shoulder impingement for years. Finally, @a year before I retired from the military it became a tear. It was very painful, I could no longer ignore it. I got an MRI and yep....completely torn. Got surgery and @8 months of recovery and my shoulder feels good again. I lived with that shoulder pain for like 15 years even though I had the medical coverage to fix it all that time. If I had sought professional help early, it probably would have not gone as far as needing surgery.

    I impinged that same shoulder again, but this time I searched YouTube and watched the vids I linked, figured out what is likely the problem, did the stretches and exercise recommended and am good.

    I constantly do dead hangs and something like a German hang and overhead shrugs to not have shoulder problems. I also focus on all scapula control....when I do push ups, I actually do a full scapula protraction and always staying scapula depression. Any kinda row, full scapula retraction. And overhead shrugs.....scapula elevation to not include (I forget) certain muscles that get overworked and can cause shoulder pain that "normal" shrugs work.
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  10. #10
    Registered User NomadNA's Avatar
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    Originally Posted by gregoriocortez View Post
    Nope no issues with either of those
    Yeah based on that then I agree rotator cuff more likely that rear delt. I've done something to mine a couple times in years past.

    I personally have benefited from alot of range of motion work on my arms (really focus on getting the arms above the head), no resistance or maybe light rubber bands. Standing snow angles against a wall; Arm circles. At one point my cuff was so bad post wrestling accident I couldn't lift my wrist above my naval. In that case I used the good arm to move the bad arm, and it helped a lot.

    My shoulder is fully recovered at the moment, I use a cardio machine to get my HR upto 130, then do very lightly weighted arm circles (small then large) to help warmup the shoulders.

    You can reduce RC strain on presses with the following. Get a straight drop Bench press (equipment) and position yourself high on it. Avoid the ones where you have to significantly pull the bar a horizontal distance off the rack. The idea is to only have to rotate maybe 1-2" off the rack to clear it. Ensure you're using a proper BP arch technique to transfer the rotational strain to your lats instead of your RC.

    Overhead press, if you use a light push press technique at the bottom it can help ease the bar through the shoulder rotational section of the lift, and lessen the work on your RC. Double check your form at the top of OHP, OHS or Snatch to make sure You're positioning the bar in the correct balanced position. even 1-2 inches either side can add alot of strain to the shoulder even if you don't feel the struggle.
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    Registered User Garage Rat's Avatar
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    You might also want to see a sports PT or chiropractor for an accurate answer from a medical professional.
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    Originally Posted by Garage Rat View Post
    You might also want to see a sports PT or chiropractor for an accurate answer from a medical professional.
    This is the only answer you need OP
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  13. #13
    Registered User gregoriocortez's Avatar
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    Originally Posted by NomadNA View Post
    Yeah based on that then I agree rotator cuff more likely that rear delt. I've done something to mine a couple times in years past.

    I personally have benefited from alot of range of motion work on my arms (really focus on getting the arms above the head), no resistance or maybe light rubber bands. Standing snow angles against a wall; Arm circles. At one point my cuff was so bad post wrestling accident I couldn't lift my wrist above my naval. In that case I used the good arm to move the bad arm, and it helped a lot.

    My shoulder is fully recovered at the moment, I use a cardio machine to get my HR upto 130, then do very lightly weighted arm circles (small then large) to help warmup the shoulders.

    You can reduce RC strain on presses with the following. Get a straight drop Bench press (equipment) and position yourself high on it. Avoid the ones where you have to significantly pull the bar a horizontal distance off the rack. The idea is to only have to rotate maybe 1-2" off the rack to clear it. Ensure you're using a proper BP arch technique to transfer the rotational strain to your lats instead of your RC.

    Overhead press, if you use a light push press technique at the bottom it can help ease the bar through the shoulder rotational section of the lift, and lessen the work on your RC. Double check your form at the top of OHP, OHS or Snatch to make sure You're positioning the bar in the correct balanced position. even 1-2 inches either side can add alot of strain to the shoulder even if you don't feel the struggle.
    Thanks! alot of good info there. I will keep an eye on my north south position on the bench to reduce movement. What do you mean by "Overhead press, if you use a light push press technique"?
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