Shoulder(s)

[WestyCarl]

I "dabble" in the gym 2-3 times a week for overall strength, bench press, shoulder press, squat's, etc. Full body workout each 1hr visit.

My main sport is running and mountain biking so I'm not looking to get huge just enough conditioning to avoid fatigue.

However I've "tweaked" my left shoulder doing dumbbell shoulder presses. In certain movements (including bench press) it has a sharp pain. An internet diagnosis suggests rotor cuff damage.

Has anyone got any suggestions of exercises that maybe help / speed up recovery (I'm still visiting the gym and doing exercises that don't hurt, pull ups, rows etc) or is it just rest.

Thanks

[SpunkyGlory]

No reason why you should stop visiting the gym, but make sure you warm up and stretch and avoid exercises that might trigger it.

I've been plagued with RC injuries since my rugby days and have found the best help here: https://www.amazon.co.uk/Treat-Your-Own-Rotator-Cu... There used to be a Kindle book available for a couple of quid.

[Hoofy]

Yes, avoid the exercises that make it hurt.

I have an issue with one shoulder clicking, crunching and jarring my nerve if I go through full ROM for a shoulder press unless it's a really light weight eg 8kg. However, if I start just past the "clicking point", I can shoulder press a 25kg db (not much, but dodgy shoulders etc). I use just one DB at a time and get the weight up to the right point with the assistance of the other hand.

You can also do upright side rows and lateral raises, assuming these exercises don't cause pain.

And you can also try isometrics ie holding at particular angles, which may also avoid pain.

That said, if the pain is really bad, then you should rest and not let any weight go through that part of the body.

It's a judgement call you will have to make.

[WestyCarl]

Still visiting so no problems. Will continue with upright row's etc for a few months and hope it fixes itself....

[Hoofy]

Might want to have a look at these, too:
http://www.sportsinjuryclinic.net/rehabilitation-e...

Sometimes there's an issue with weaknesses from supporting muscles.

[Zod]

When it heals, concentrate on a range of lifts to strengthen front, mid and rear deltoids and surrounding muscles.

[WestyCarl]

Hoofy said:

Might want to have a look at these, too:
http://www.sportsinjuryclinic.net/rehabilitation-e...

Sometimes there's an issue with weaknesses from supporting muscles.

I have a suspicion that's the case. Being a simpleton in the gym my main shoulder exercises are dumbbell shoulder press and upright row.

[Hoofy]

WestyCarl said:

Hoofy said:

Might want to have a look at these, too:
http://www.sportsinjuryclinic.net/rehabilitation-e...

Sometimes there's an issue with weaknesses from supporting muscles.

I have a suspicion that's the case. Being a simpleton in the gym my main shoulder exercises are dumbbell shoulder press and upright row.

Is that front upright rows? I think there's a debate over how healthy they are for your shoulder. Last I looked into it, they can be healthy for your shoulders providing you don't raise your elbows above the shoulders. Can't remember why but might well be worthwhile investigating especially if you get sore shoulders.

In my experience, doing side upright rows and keeping the elbow below shoulder height was sometimes the only exercise I could do without causes any irritation and that's despite using 30+kg DBs.

[WestyCarl]

Hoofy said:

Is that front upright rows? I think there's a debate over how healthy they are for your shoulder. Last I looked into it, they can be healthy for your shoulders providing you don't raise your elbows above the shoulders. Can't remember why but might well be worthwhile investigating especially if you get sore shoulders.

In my experience, doing side upright rows and keeping the elbow below shoulder height was sometimes the only exercise I could do without causes any irritation and that's despite using 30+kg DBs.

Yup front upright rows, no problem at all, although weight is quite light (40kg)

I'll check out side upright rows with a light weight, thanks

[Digger]

With a rotator cuff injury I'd personally avoid upright rows, as they involve a degree of hyper-extension which is never really a good thing, in any exercise, especially a wonky shoulder. Thinking out loud, you could consider adding in some Concept2 rowing?

Edited by Digger on Thursday 5th October 13:01

[Hoofy]

Digger said:

With a rotator cuff injury Id personally avoid upright rows, as they involve a degree of hyper-extension

How do you mean?

[Digger]

Hoofy said:

Digger said:

With a rotator cuff injury Id personally avoid upright rows, as they involve a degree of hyper-extension

How do you mean?

I suppose another way of putting it, is that if using full range of motion with a barbell, the exercise becomes significantly less functional the higher bar is raised. When the bar is as high as you can get, it really can be awkward and uncomfortable for the shoulders. Not for everyone of course.

[Hoofy]

Digger said:

Hoofy said:

Digger said:

With a rotator cuff injury Id personally avoid upright rows, as they involve a degree of hyper-extension

How do you mean?

I suppose another way of putting it, is that if using full range of motion with a barbell, the exercise becomes significantly less functional the higher bar is raised. When the bar is as high as you can get, it really can be awkward and uncomfortable for the shoulders. Not for everyone of course.

Ah, that's why (1) I suggest using DBs and (2) don't raise the elbows above shoulders.

[Reno]

Yes had this Problem for the last few years. Had MRI scans to Show a small tear in my posterior deloid.
Had physio, unsuccessfully.
Then stopped doing shoulder presses.... also didnt really improve.
finally started a rigorous procedure of stretching all the muscles around the shoulder- pecs, bicep, and back (lats etc)
Then lying on the floor on my back with my arm stright up and Holding a kettle bell so that gravity drives my shoulder back into its socket for 2 mins.
Result- shoulder pain gone, in quite a short period of time!
Theory is that the stretching allowed all my bits to move, and the weight put my shoulder back into the socket properly.

What I realised was that all the exercises i was doing was spreading my shoulders wide and the the one shoulder was effectively coming out of its socket Location... only by a bit. And then doing shoulder press exercises all the hurty bits would get trapped and mashed up by the movement.

Now i can do shoulder press but from professional recomendation These are only done with the elbows in a Forward Position.

[popeyewhite]

OP - as another poster has said if you must do weights then don't lift then above shoulder height. By far the quickest route to recovery from impingement is rest - physio - very light high rep exercises - stretching - build slowly back up to strength again.

[popeyewhite]

Reno said:

finally started a rigorous procedure of stretching all the muscles around the shoulder- pecs, bicep, and back (lats etc)
Then lying on the floor on my back with my arm stright up and Holding a kettle bell so that gravity drives my shoulder back into its socket for 2 mins.
Result- shoulder pain gone, in quite a short period of time!

Retracting the scapula isolates the rear delts. The exercise you describe also works the external intercostals nicely...another version is to do 2" pushes with your arms locked with body in pressup position.

[Patch1875]

Look after your shoulders mines have been buggered for a couple of years suffer from bad posture and carrying stuff on my back through work no one seems to give me a solution.

[WestyCarl]

Thanks for all the replies. I'll spend 6-8 weeks avoiding lifting above head height and see if it gets any better.

Most body-weight stuff (press-ups, dips, etc) doesn't seem to aggravate it so maybe a good opportunity to try a new approach for a while.

[ben5575]

Timely post. Sadly it's stupid things that end up injuring your shoulders. I managed to do both of my ac joints, both by hyper extending them past my body on inclined presses then dips. It is an 18 month recovery, now matter how good you think they feel. Total PITA, so be a little cautious when you introduce dips into your routine. Are you 40+?

Because of that I'm now really anal about pressing correctly, but I've now managed to do a you with my left rc and the only exercise I added to the routine was upright rows. Looks like I've hyperextended again, FFS.

[WestyCarl]

ben5575 said:

Timely post. Sadly it's stupid things that end up injuring your shoulders. I managed to do both of my ac joints, both by hyper extending them past my body on inclined presses then dips. It is an 18 month recovery, now matter how good you think they feel. Total PITA, so be a little cautious when you introduce dips into your routine. Are you 40+?

Because of that I'm now really anal about pressing correctly, but I've now managed to do a you with my left rc and the only exercise I added to the routine was upright rows. Looks like I've hyperextended again, FFS.

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