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How can I work out around a shoulder injury?
03-03-2019, 12:10 AM
I had (have) a bursitis in my shoulder so not as bad. It causes my medial deltoid to inflame. Its in decent shape at this point, but I always have to watch it. Clean and jerk press is clearly out for me these days.
My Physiotherapists Advice
If you do an exercise or daily routing where:
(1) you feel pain while you are working out - stop immediately what you are doing
(2) If you feel it afterwards - don't do that next time
(3) If you feel it the next day - still don't do that next time.
- If any of these things happen, make sure you ice it and rest it.
The hardest part is avoiding re injury and aggravation. Play it slow so you don't have to go back to physio. Do pushups and avoid the bench. I say any exercise that you can do that activates your core and keeps all your stabilizer muscles in check is good. So often injuries are caused because we use machines and benches to support us while we lift. Also, pull downs or pull ups are rough on shoulders. I reinjured throwing a baseball sidearm, and it was a pain, because I went backwards in physio.
Make the most of what you can do. Improve your diet, try alternative exercises / habits that work with your injury. Some of you guys recommended getting lean and I agree totally. Its the best look really, you don't have to lift much to maintain muscle while you recover.
“Where the danger is, so grows the saving element.” ~ German poet Hoelderlin
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How can I work out around a shoulder injury?
03-04-2019, 04:00 AM
Thanks I'll have a look into adding in some mobility work.
For me getting rid of overhead pressing has been difficult and I've gone back to it a few times over the past several years, but as soon as the weights start getting heavy, like up to or near to bodyweight, I always start getting issues again. I think one of my issues with it come from the fact that it isn't nearly as stable a base to press from (which is also one of the benefits - allowing the scapular to move freely) and this can affect balance and barpath. Even with decades of benching and incline benching, I still occasionally veer off the correct barpath slightly, but on the overhead press if I lose the barpath slightly my shoulders get tweaked up.
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How can I work out around a shoulder injury?
05-08-2019, 04:53 AM
Start from slow pull-ups so that it will not disturb your muscle much.
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How can I work out around a shoulder injury?
05-11-2019, 01:42 AM
I'd highly recommend finding your nearest feldenkrais class and getting into that. It will help improve your mobility so much and change how you view movement. If you get on well with that, get some one on one sessions as they are a lot more powerful.
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How can I work out around a shoulder injury?
05-17-2019, 02:49 PM
Hey guys I messed up my left shoulder a few weeks ago and I’m a little concerned.
I’m 20 and have been lifting steadily for a little over a year.
I think it started from repeated overhead presses (Thursday the 2nd) and later clean and presses with my form being off and probably too much weight (Saturday the 4th). On Sunday the 5th I was at a rock climbing gym and and fell while bouldering and caught myself on a handhold and I think that caused it.
It wasn’t immediate pain and I did 2-3 routs after it happened but gradually a radiating tingling pain cascaded down my arm starting at the shoulder. I’m no stranger to pain but this was pretty intense. Probably an 8 or a 9 on a 1-10 scale. I had full range of movement and all my fingers worked but it hurt like hell. I could barley move it at all.
I drove home and immediately popped 4 Advil, after about an hour or so the pain subsided. I decided I had been going too hard and needed a break so I didn’t work out all of the next week minus some biking on the weekend.
On Monday (May 13th) I went to the gym and was doing incline bench on the smith machine. I noticed I was struggling more than usual and I started feeling that pain towards the end of my set. After I tried to do light incline DB and I still felt it. Freaked me out and dipped.
Did some research online, basically said any pain like that is not normal and I should stop.
Yesterday I tried doing some barbell curls and felt it faintly with 40lbs and I stoped right away.
I’d guess I have strained the muscle, or maybe the rotator cuff. It suggested taking off 3-6 weeks to let it heal. It would suck to not lift anything upper body for that much time but I could manage. I’m mostly concerned with what happens after that.
I’m not sure if it’s worth seeing a doctor for, maybe a sports doctor?
Any advice would be appreciated.
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How can I work out around a shoulder injury?
05-17-2019, 05:13 PM
You are singing my tune. I've torn my left rotator cuff twice. This second time, I've just worked around it.
For the gym, since I can't lift directly overhead, I use a barbell in the landmine config to do OHPs....you lift at an incline (like 50-60 degrees), so for me it doesnt aggravate my shoulder. Been doing that for about 9 months now, the shoulder work seems about equivalent, and no danger from pressing directly overhead. You might try it.
https://www.youtube.com/watch?v=I-nmC2QdSSI
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