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Joint pain on 205lbs bench after releasing bar.
08-24-2015, 11:59 AM
Thanks for the advice gents. Over the weekend I massaged both of my arms with a tennis ball. Today I did a movement to warm up my shoulders by moving a long stick from the front of me to behind me.
I also had a trainer friend of mine watch my form. No issues there as well.
Sure enough, did my routine and no pain. I'm going to chalk this up to weak tendons adjusting to the weight.
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Joint pain on 205lbs bench after releasing bar.
08-24-2015, 12:39 PM
Tendons and ligaments do adapt slower than muscles, and some progressions might be too fast for this reason. Could be your body telling you to back off slightly or slow down for a bit. Drop down to a slightly lower weight and increase the reps/volume you do.
i.e. Assuming you are at 200 lb. for 3x5 work sets. Drop down to 190 or 185 and do 5x5 or 3x8 for a while, or you could do 2x5 followed by an AMRAP set.
Also, if you are bulking some high volume work could be good. Look up the Wendler 5/3/1 Boring But Big protocol. After your 3-5 heavy bench sets, drop the weight down to 50% of your 1RM and then do 3 to 5 sets of 10. Forces some blood into the area.
Are you doing overhead presses? You should be doing them as often or more often than you bench. Also chin-ups and rows. And do shoulder dislocations (the stretch you do with a broom handle) in between sets.
If only you knew how bad things really are.
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Joint pain on 205lbs bench after releasing bar.
08-24-2015, 01:00 PM
Yup my routine is a mix of the overhead press, deadlift, squat, and bench. I also have some supporting moves in there such as pull ups, DB bent over rows, incline DB press, and some tricep pull overs.
Probably progressed too quickly. The weekend rest with the massaging and stretching did the trick as well.
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Joint pain on 205lbs bench after releasing bar.
08-24-2015, 01:42 PM
Also, if your gym doesn't have them, get some micro-plates to use on your presses. 1.25lb plates or smaller. This way you don't jump up too fast.
If only you knew how bad things really are.
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Joint pain on 205lbs bench after releasing bar.
11-17-2015, 07:09 PM
Follow up on this topic. I injured my forearm benching my 1rm about five months ago, the initial symptoms were the same as the OP. Burning pain In forearms as I released my grip off the heavy bar (240lb was my max).
For a few weeks I thought It was a muscle pulled, after that I read on here and suspected it was a stretched ligament. After 4 months later I still could not use my wrist properly when lifting things at odd angles without pain, so I went to a physio therapist. He diagnosed it as a TFCC tear in my wrist, and after much reading in the internet I am sure he is right.
I've started ultrasound and electrical pulse treatment, and am getting a special TFCC wrist brace.
From the sounds of it the recovery will be slow and long, particularly since I stupidly waited 4 months to seek treatment, and continued to lift weights through the pain the whole time.
It's nearly impossible to do any real lifting without putting tension or compression on you wrists. I'm pretty much stuck doing machine leg exercises, pec flys with the weight against my forearms instead of my hands, and sit ups. It fucking blows.
Turns out it was all due to bad form. I self assessed the situation and realised my grip was too narrow, as a result my arms were tilted inward towards my torso, instead of being vertical, at the down position of the bench. This caused increased tension on the outside of the wrist while pushing the bar up, and lead to the tear.
I guess the only good thing that came from it is that I didn't hurt both wrists (just my dominant arm). In the future I will not be doing 1rm anymore at all, and i will cautiously stop any activity that is causing pain whatsoever.
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Joint pain on 205lbs bench after releasing bar.
11-18-2015, 06:48 AM
Quote: (11-17-2015 07:09 PM)christpuncher Wrote:
Follow up on this topic. I injured my forearm benching my 1rm about five months ago, the initial symptoms were the same as the OP. Burning pain In forearms as I released my grip off the heavy bar (240lb was my max).
For a few weeks I thought It was a muscle pulled, after that I read on here and suspected it was a stretched ligament. After 4 months later I still could not use my wrist properly when lifting things at odd angles without pain, so I went to a physio therapist. He diagnosed it as a TFCC tear in my wrist, and after much reading in the internet I am sure he is right.
I've started ultrasound and electrical pulse treatment, and am getting a special TFCC wrist brace.
From the sounds of it the recovery will be slow and long, particularly since I stupidly waited 4 months to seek treatment, and continued to lift weights through the pain the whole time.
My brother had this. He ended up having to have surgery on it and it was never the same again.
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Joint pain on 205lbs bench after releasing bar.
11-18-2015, 08:13 AM
I've learned boron does wonders for joints. Its concentrated in joints and boric acid is a very unique lubricant, its lubrication ability increases with pressure and is a motor oil additive. Fluroide seems to be antagonistic to joints and boron. Anyways when I read one study treating fluorosis in china with borax, and that the number one symptom the patients were having was shoulder pain. It almost exactly matched my own symptoms so I started hitting the boron hard at 30 mg/day(maybe too aggressive). 3 days later the pain was 90% reduced. Shortly thereafter I could bench with no pain again.
Also when talking about collagen for tendons, silicon is essential for improving the quality of your collagen, and vit c for the quantity. Most people do not get enough silicon.
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Joint pain on 205lbs bench after releasing bar.
11-18-2015, 09:34 AM
Slimjim what's your experience supplementing those two? Any recommendations?