great article!
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11-14-2011, 11:19 AM #271
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11-25-2011, 12:09 PM #272
- Join Date: May 2009
- Location: Norfolk, United Kingdom (Great Britain)
- Age: 50
- Posts: 103
- Rep Power: 193
Glad i read this and thnx bernieD.
My left shoulder has been giving me pain for ages now, doing heavy lateral raises seemed to off put me out of action. Now considering i had this pain for years but never really had it looked at mainly due to the fact i wasnt lifting heavy weights so i just lived with it..
Now that i am back in training this pain could hault my excellent progress after just 2 months of training..
i went to see my doctor and said i may have a rotator cuff problem and after examination she said it seems like my diagnosis is correct. to my dissapointment she turned around and said what are you hoping we can do for you to which i just said try and fix it..
She spoke about injections which i quickly said NO to to which she then said she would arrange physio for me..
I have watched video's on utube of the rotator tear beeign stitched back up, i am not even convinced mine is a tear, the reason for this is the cracking and grinding senstaion i can feel and hear while moving my arm as if i was flapping a wing. Possibly the bone is grinding and not the rotator.?
Any way i am kinda cheesed off with this injury and was wondering if this injury is curable with physio.?
i can still work out providing i leave lat raises alone, but will shoulder press alone be enough. even my bench press is slightly effected as is incline flyes now..
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11-25-2011, 10:37 PM #273
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11-27-2011, 09:40 AM #274
I have had left shoulder pain off and on the last year or so and it is probably at its worst right now. From my reading, I think it may be the subscapularis. I have been resting it, nsaids and ice and it feels a little better but I am still unable to reach back for the seatbelt without pain. I am wondering if any other females have had shoulder problems after having breast implants removed. Maybe it does not matter. But I am wonderijng if it is connected. My pecs were cut to allow for the insertion of the implants under the muscle and they have retracted. Since they are not anchored to to my sternum I think this lack of support may be the ongoing reason for shoulder injuryw. Any thoughts on this? Thanks, I just want to get back to training and wonder if I will ever be able to train like before.
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11-29-2011, 12:29 PM #275
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12-05-2011, 09:52 AM #276
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12-14-2011, 02:03 AM #277
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01-12-2012, 02:45 PM #278
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02-20-2012, 02:06 AM #279
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03-05-2012, 06:56 AM #280
i can do dumbbell external rotations fine but it is very uncomfortable to lie on my left shoulder, let alone rotate my shoulder while holding a dumbbell WHILE lying on my left shoulder, so i pretty much have to use the resistance band i have for internal rotation while i use my 5 lb dumbbell for external rotation
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06-09-2012, 06:37 PM #281
- Join Date: Nov 2008
- Location: Mississauga, Ontario, Canada
- Age: 34
- Posts: 5,678
- Rep Power: 4053
Ok I got some questions. Why do any interal rotation things at all? The whole reason you have shoulder issues is because there is an imbalance usually meaning the shoulders are already too far internally rotated. I would assume doing more internal exercises to strengthen them would make the stronger furthering you from getting better. My second question is why not full down on pull ups? Going all the way down would stretch your muscles but more important it forces you to contract you scapula first before you pull up.
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06-20-2012, 06:23 AM #282
great read, i'v had RC problem for a couple off months before i finally saw a physio, which iv been getting physio for for the last 5 weeks and was ready to move to rehab vase till i re injured it at work yesterday (work on tools as a mechanic so doesn't get much rest), going for scans tomorrow or day after as a guy i work with has same problem and a scan showed a torn muscle, doubt there's a tear in mine but see what comes up.
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07-25-2012, 08:51 PM #283
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09-23-2012, 06:07 AM #284
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01-04-2013, 08:53 PM #285
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01-22-2013, 11:13 AM #286
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01-28-2013, 05:18 AM #287
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02-12-2013, 06:05 PM #288
- Join Date: Feb 2012
- Location: Boise, Idaho, United States
- Age: 39
- Posts: 2
- Rep Power: 0
Great Info
I know this post is old, but I just stumbled upon it. Thanks for the great information. I had rotator cuff surgery 15 weeks ago and have recently started lifting again. You're right about stretching, limiting your motion on exercises, and staying away from those that really put pressure on your shoulder. It's a slow process and you have to be patient. Better safe than sorry! No one wants to go through surgery twice in a row!
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02-12-2013, 06:08 PM #289
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02-15-2013, 01:12 AM #290
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02-28-2013, 05:35 PM #291
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03-09-2013, 03:35 PM #292
Hey guys, I've had major shoulder issues for years, and one thing I found profoundly helpful and life changing was pec stretching. However, my pec was nigh impossible to stretch because my shoulder blade is out of position and it just hurts my shoulder rather than stretches it.
The ONE thing I found that works.
Take an upright cable or one at the highest point on the cable settings. I put about 25lbs of resistance on it (this works with a strong band but not as well). Now, I would make sure my shoulder blade is turned outwards all the way (rotating my palms AWAY from the body) and pushing my shoulder blade down (into a depressed, natural but retracted position) and having my arm straight above my head. Then I would essentially lean forward while the cable pulls my arm back. Deeeeeeeeeeeep pec stretch.I want to touch the butt.
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03-13-2013, 10:14 AM #293
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03-25-2013, 06:23 PM #294
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05-23-2013, 09:40 AM #295
- Join Date: Jul 2012
- Location: United Kingdom (Great Britain)
- Posts: 124
- Rep Power: 145
Hello, I have a shoulder issue and have no idea what is causing this pain, if you can't be bothered reading all of the text, read "The Issue" bit and skip to the end, please help if you can, thanks.
The Issue
I've had pain in both shoulders for around 2 years when doing any chest exercise and pull ups. It is inside the shoulder and gets progressively worse with each set, fatiguing if you will, before the targeted muscles. I also get this clicking in my rotator cuff area in both shoulders when lifting my arm above my head, when just above parallel. You can actually hear the clicking on the right side when doing overhead presses, and there is some pain and tightness during these, but not like pull ups and chest exercises. The only exercises I can do with no pain is core, lower body and horizontal pulling exercises such as bent over rows. I could do tricep pulldowns at the end of last year but the shoulder issue caught up with that muscle group aswell, obviously I cant do overhead tricep extensions or any exercises lieing on the bench and so I am limited here to. I also get pain doing bicep curls. When lieing flat on my back I can actually let both arms hang parallel to the side of me and cause pain as I let the humerus move 'fall' in the joint.
Action Taken So Far
I've been checked over by a General Practioner Doctor and multiple physical therapists testing for shoulder impingement and range of motion etc. and nothing is wrong there. I've been to multiple physical therapists for this issue, during this time period, I laid of weight lifting for my upper body all together for around a year to let my shoulder rest, this made no difference. I am now with a private physio who works with my countries' football team (Wales, UK) and charges £44 an hour and seems like he is good at what he does. Firstly, he found my rotator cuffs were weak during external rotation and so prescribed me with a strong resistance band to do external rotations every night. I used my bodybuilding knowledge and progressively overloaded by wrapping my hand round the band more times to increase resistance. I had also incorporated push up plusses into my daily routine to increase my serratus anterior strength as i've read a lot about this muscle in regards to scapula instability and shoulder injuries. I had done this for a couple of months and found even with tape around my shoulder and scapula to increase stability, still had the pain in both shoulders when doing all of the mentioned exercises.
So, I went back to him, and he concluded that my rotator cuff strength is now good and so I suggested maybe it could be thoracic immobility causing this issue as I have had a tight neck and lower back for years. He done a few tests for thoracic mobility and found I was actually quite mobile and would categorise me as being a flexible person around my joints, and that this couldn't be the issue, this made sense as I have hypermobility in my ankles. He then made me do press ups and recorded my back with my phone, and showed to me how much my shoulder blades were moving. This suggested to him that I have scapula instability and so told me to practice doing bodyweight exercises with as little shoulder blade movement as possible (of course there must be some movement). He also prescribed me one hand medicine ball push ups to target the muscles that stabilise the shoulder blades directly. So I've been doing these medicine ball push ups daily for around 8 weeks, and progressed to 2 medicine ball push ups after the first week. I focus on keeping the medicine balls and shoulder blades as still as possible. I can now do sets of 15+ repetitions where the medicine balls barely move, my shoulder pain is what actually stops me from completing more repetitions. I can see how much my SA have actually grown from doing all this too. I also decided a few weeks ago to incorporate some direct lower trapezius work to see if this will give me any pain relief and increased scapula stability.
Now, I have tested the pain, and it is still pretty much the same during all of the exercises. So after a year's rest and all this work, if it is NOT the following shoulder issues, what could it be?
Shoulder Impingement
Rotator cuff weakness
Thoracic Immobility
Scapula Instability
Should I go back to the physiotherapist? If I go to a doctor again, the same range of motion and shoulder impingement tests will be done and can imagine i'll just be referred back to a physiotherapist again.
Can anyone help me please, all I want to do is bodybuild again and am starting to lose hope. Please reply and help if you have any advice or any idea on my issue, thanks.Full time student, bodybuilder & competitive gamer.
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05-29-2013, 04:36 PM #296
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06-11-2013, 07:32 AM #297
i have a recurring anterior shoulder dislocation and reoccurring shoulder sublaxation for the last 17 years now and you hit the nail on the head with the exercises to avoid...i can do almost any exercise pain free except the ones you mentioned (with the exception of upright rows)...my shoulder starts to hurt just thinking of dips...great post
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07-31-2013, 08:24 PM #298
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08-06-2013, 12:20 AM #299
thanks for the thread, some great info in here
for people that have had an RC injury (and recovered from it), what kind of time frame was your recovery?
Ive have already been doing the noted exercises ITT, as well as light training (things that don't use or cause pain to my RC)
Its been at least 2 months already and I still feel pain, also my elbow joint has been playing up on the same arm, lately
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08-07-2013, 04:18 AM #300
Great thread folks. I will just sum up and share my own experience. I myself suffered from right shoulder impingement 3 mths back. Symptoms were upper arm pain while doing DB press/bench press. Saw a physio and researched threads. Impingement is due to overactive pecs and anterior delts in comparison to back muscles. So strengthen back muscles like traps, rhomboids, rear deltoids. I avoided all pecs/anterior delts and any overhead exercises completely for 2 months and just focused on back. I know it can be frustrating but trust me it is rewarding. Then when the pain is gone completely, then try to adapt a 2:1 pullush ratio in workout regimes. In my case, I was back to doing pecs/delts in 3 mths time. Good luck guys
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