Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Injury and Rehabilitation => Topic started by: Faust on January 12, 2007, 04:42:47 AM
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Ok, i'll report some good news.
Had a lot of problems with my shoulders for a long time. It was really getting me down. Mostly cracking noises, pain, instability. Then i started training my back 300%, the back of my shoulders. Mostly db rows, bent over rows, rear lateral raise.
I was focussing too much on the beach muscles (too much chest work, pressing movements), so i hope maybe this can help someone.
Has helped a lot. Still not 100%, but i'm happy about the progress.
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Same here. I had some of helluva pain in my right shoulder doing mainly military presses. I dropped upright rows then began training traps with shrugs along with deadlifts, pulldowns, t-bar rows, bent rows. Within 1 week my shoulder pain started regressing on pressing movements & has continued to this day. Should note there was some type of odd period where it actually hurt to do rowing/pulldown movements but I just powered through it. Then the healing began. I have a sneaking supiscion no shrugs + little back exercises slowly pulled the shoulder ever so slightly out of line. Just enough to rub the crap of it and cause inflammation during militaries. Could it be training traps supports the shoulder girdle or some such bs? lol By the way, shrugs done correctly (without slingly massive weight around) really do work better than upright rows. Get rid of them. :D
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Same here. I had some of helluva pain in my right shoulder doing mainly military presses. I dropped upright rows then began training traps with shrugs along with deadlifts, pulldowns, t-bar rows, bent rows. Within 1 week my shoulder pain started regressing on pressing movements & has continued to this day. Should note there was some type of odd period where it actually hurt to do rowing/pulldown movements but I just powered through it. Then the healing began. I have a sneaking supiscion no shrugs + little back exercises slowly pulled the shoulder ever so slightly out of line. Just enough to rub the crap of it and cause inflammation during militaries. Could it be training traps supports the shoulder girdle or some such bs? lol By the way, shrugs done correctly (without slingly massive weight around) really do work better than upright rows. Get rid of them. :D
Good to hear.
Never really did upright rows or shrugs. I think that is mainly for upper traps, and i naturally have them for some reason (i think bad posture).
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sounds like you had a muscle imbalance that was pulling your joint in an irregular manner. Thank God its fixed now. I like hearing about people overcoming injuries and pain. Thanks for the post.
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sounds like you had a muscle imbalance that was pulling your joint in an irregular manner. Thank God its fixed now. I like hearing about people overcoming injuries and pain. Thanks for the post.
Yeah. I def think it was a muscle imbalance. Togheter with naturally weaker shoulder joints.
Now they hardly bother me at all. I just have to keep training back heavy, also back delts.
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Presses can be very bad news, especially with a barbell; if the problems can't quickly be fixed by a number of adjustments including different grips, slightly different ROM, the use of dumbbells, cables, higher reps & shorter rests, it's best to avoid the problem exercises completely IMO. It's not gonna change, will only get worse.
Very little to do with muscle imbalances IMO, and everything to do with tremendous pressures on the joints that some people's bods will never be able to deal with. Those pains are warnings to stop what's causing it. I haven't done BB military or benches in decades. The substitute exercises are just as good or better, without causing problems.
Just switching to dumbbells and higher reps can be enough to avoid the pain, otherwise if it doesn't go away find substitutes. The substitutes can even be better than the original exercise.
If rest doesn't get rid of the pain, a cortisone shot as a last resort works wonders, but if the problem exercises causing the joint problems aren't removed the pain will return.
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I'll chime in with a success story too. I have been having trouble with my left shoulder for several years. I gave up benching, as that in particular made the problem appear almost immediately. Recently I did what others in this thread said, I seriously upped my back and rear delt training. Maybe it's like some here say, that it was out of alignment or something. Nevertheless, I started benching a month ago, after two years without doing even a single set. I pounded out some sets without feeling any severe shoulder pain at all. Good times. I even managed to lift exactly as much as my previous record. Don't ask.
A thing that really helps if you're having this problem is to train your rear delts right before doing any pressing for the chest. Don't know if it helps pull the shoulder backwards, stabilising and aligning it or what. That's my theory anyway.
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bro the reason why you are feeling pain in the shoulders is pressing movements. please be careful with over head or upper chest work outs. this really kills the shoulders.
I just got back from my shoulder doctor (who performed surgery on me lastyear) and i went to complain about shoulder pain and he said straight out it hurts because you are putting too much strain on it doing pressing movements. He said the rotator cuff was strained non stop after work outs.
THATS the reason why after wokring back its feeling better, you are strengthening the week muscles you have in the back of your shoulders.
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by the way, have someone do these tests on you to figure out what muscle is hurt/strained in your shoulders.....
point thumbs towards the floor, and have someone press down when you try to press up (this is where my shoulder was weak) this is a weak/strained rotator cuff injury
palms facing, try pressing out while someone presses in
palms facing, pressing in while someone tries pressing out
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What exercises do you recommend to subsitute for the BB presses and benches that are just as good. I have a bone spur on my shoulder which is causing me pain when I do any pressing movements.
quote author=pumpster link=topic=118056.msg1983904#msg1983904 date=1175967316]
Presses can be very bad news, especially with a barbell; if the problems can't quickly be fixed by a number of adjustments including different grips, slightly different ROM, the use of dumbbells, cables, higher reps & shorter rests, it's best to avoid the problem exercises completely IMO. It's not gonna change, will only get worse.
Very little to do with muscle imbalances IMO, and everything to do with tremendous pressures on the joints that some people's bods will never be able to deal with. Those pains are warnings to stop what's causing it. I haven't done BB military or benches in decades. The substitute exercises are just as good or better, without causing problems.
Just switching to dumbbells and higher reps can be enough to avoid the pain, otherwise if it doesn't go away find substitutes. The substitutes can even be better than the original exercise.
If rest doesn't get rid of the pain, a cortisone shot as a last resort works wonders, but if the problem exercises causing the joint problems aren't removed the pain will return.
[/quote]
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A little update.
It's going great. Doing some scap pushups and that towel-excercise as well once a week. I really don't like rowing but i think a big part of my progress lies there. I'm also working hard on chinups, pullups. No more pain, it's not even clicking any more. I'm gonna remain cautious though.
I don't do direct shoulder work anymore. They're actually pretty decent and i stress them enough during my other workouts (i do alot of dumbell work). For chest only some db inclines, pushups,... focus on form, not getting too wide and low (more stress on shoulder). Chest is not progressing much i think but it's holding up ok. I'm focussing on arms, legs and back now.
I guess the moral here is: force yourself to do the excercises that you don't even like if they will help you have a balanced physique. And avoid the ones that you know cause trouble (even if you like them/or they give good results). No more military press or barbell press for me eg.
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What exercises do you recommend to subsitute for the BB presses and benches that are just as good. I have a bone spur on my shoulder which is causing me pain when I do any pressing movements.
Flat/incline/decline DB presses and benches, flys, dips, pushups using resistance bands, crossover pulleys, machines; whatever works the muscle and dioesn't hurt. And keep the reps moderate not too low, 8-12 reps per set.
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I guess the moral here is: force yourself to do the excercises that you don't even like if they will help you have a balanced physique. And avoid the ones that you know cause trouble (even if you like them/or they give good results). No more military press or barbell press for me eg.
Agree on both counts.