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Thread: shoulder pain

  1. #1
    strongchick
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    shoulder pain

    Help,

    The past two weeks, any form of overhead pressing has been hurting my right shoulder. I feel absolutely fine the rest of the time; it is only until I have a heavy weight in my hand and try to do any direct shoulder work that it hurts. Its a sharp pain, exacerbated by the movement, although I can also feel a bit of pain when I just hold a weight in my hand at shoulder height. Push presses/military presses are especially painful, and lateral raises also are difficult. Today I quit doing those exercises all together: it was just too painful.

    Obviously I'm going to take a break from direct shoulder work, but is there any kind of rehab/stretching I can do to help it heal? I'm not sure what I did...I don't recall any specific injury. I don't want to make it any worse...are there any other types of exercises I should avoid? I don't feel any pain on a flat bench or any back exercises. I'm thinking incline bench pressing should also be avoided...?
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  2. #2
    Jeff Rage
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    Shoulder Savers: Part I
    Shoulder Savers: Part II
    Shoulder Savers: Part III
    Cracking the Rotator Cuff Conundrum

    Push-Ups, Face Pulls, and Shrugs
    ...for Strong and Healthy Shoulders!
    I'm tryna find the words to describe myself without being disrespectful .....
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    absolut_blonde
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    Jeff about covered it all as far as articles go.

    I've had issues with my left shoulder for awhile now. Mine has never actually hurt, but it grinds/pops and is uncomfortable. I think it's due to a weak infraspinatus(?), and my shoulder has the tendency to go 'up' when doing overhead movements rather than staying in place as it should.

    Ice helps when it is acting up, and I try to warm it up a lot as well as do my rehab/prehab regularly. I find push-ups are a lot kinder to my shoulder than weights, personally. Floor presses are supposed to be good, too, and/or a neutral grip. I'm not sure I'll ever be able to go really heavy on overhead pressing, but I can do some lighter work (8-12 reps) without much problem now. I can't do lateral raises, though; even when I try to modify them to make them more comfortable (arms moved slightly in front, etc), they are just uncomfortable.

    Since yours is actually hurting, you may want to consider going for ART; it helped my shoulder a lot. I find it helps things move more freely-- but then you still have to find the actual cause of the problem like an imbalance, form, etc. A good physiotherapist might help, too. I am still working on my shoulder a bit while in physio for sciatica.
    Last edited by absolut_blonde; 01-29-2007 at 05:05 PM.
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    Jeff Rage
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    Yeah, hold off on anything that hurts for a bit.


    What do you do outside of the gym? (Do you sit at a desk every waking hour, etc.)
    Do you do more pulling than pressing?
    Do you ever do direct RC work?
    When you bench, do you keep you arms in line with your Chest or do you tuck them to about 45 degrees to your torso as you lower the bar?
    When you bench, do you keep your shoulders in and down (scapulae retracted and depressed)?
    Do you ever get ART?
    I'm tryna find the words to describe myself without being disrespectful .....
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    strongchick
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    Thanks much. I just got to this, so I'm going to read the articles and I'll post if I have any questions.
    blog: http://motheringmultiplejoys.blogspot.com/
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    TheDeliverator
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    I know there are articles (Cressey comes to mind) detailing why overhead pressing work is not in the cards for some lifters, and to be honest, we don't do much overhead work at all.

    Truth be told, overhead work is not required in order to fully develop the shoulders (any press develops the anterior delts), rear delts are hammered with rows of all types, trap work, and traditional rear delt work. Side delts are a given.

    If it hurts to do overhead work, and, there is no underlying reason why you absolutely have to do overhead work, I'd drop it.
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    kszal
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    I would also go to ART.

    ART

    also see
    list of providers
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    JJ29
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    Maybe shoot EC an email if you can't figure it out.

    If you want ART, I know a great guy in wilmington (i know its a bit of a drive for you but he is good).

    "Sex is like oxygen....it only seems really important when there's a shortage"
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    strongchick
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    Jason saw someone for ART, so I know where I could go. But I don't think that's necessary...it only hurts when I try to do overhead pressing.

    If I drop overhead work, how would you suggest I supplement with other exercises? I'm doing an upper/lower split, so one of those days was a vertical dominant day with push presses. I was doing rows at a lighter intensity on that same day, and heavier rows on another day as well. If I just add more trap work (face pulls, etc) will that create an imbalance in anyway?
    blog: http://motheringmultiplejoys.blogspot.com/
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    TheDeliverator
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    You can try incline work (DB's or a bar) and see how your shoulder feels instead of traditional overhead work.

    Don't forget that close-grip pressing beats the hell out of your shoulders, as well as neutral-grip DB presses (flat or incline...keep your elbows tucked and against your sides the entire time).

    As far as facepulls and scap-retraction stuff, if you wanted an honest opinion from me, if there is anything to worry about it's that people don't have a strong enough upper back.

    If rows don't hurt your shoulders (which I assume they don't, from reading your initial post) don't change anything. I was just outlining that shoulders need very little direct work to be developed.

    If the overhead pressing work is what is giving you hell, I'd definitely drop it and experiment with other movements.

    Ever done a floor press variation?
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