Hello, so I would like to know what you experts might think happened to my RIGHT shoulder, or if youve had something similar. Thanks if you can help.
I am maybe 60% - 70% recovered , but still feel really weak compared to before. I now have a full range of motion without weight, and had that a few months after the incident, but a lot of pressing pain, and when holding out my arm really far, especially with weight.
Here is the description:
I just turned 20.
About 9 months ago, I was doing upright shoulder presses (NOT FLAT PRESSES) with a 60 lb db (usually high-rep for me, but it was at the very end of a long exercise fun session so more difficult)
-I got em into position but was too tired to lift it all the way up, so stupidly instead of dropping it, i tried to slowly lower my arm against it while holding my arm half outstretched, like a reverse forward raise. It fell a bit faster than it should have. LOL
I know, im a NOOB.
-Up until like 2-3 weeks later, there was a pain in my back, like high lats and it might have been one of those littley tendon insertion points.
-There was no swelling or redness that i remember
-The back pain vanished quickly
-Shoulder kinda felt instable from that point and still is,, serious pain in AC for a month or 2 especially if moving it or pushing, and alot of popping at the AC, especially with raising and relaxing the arm. The popping improved some with elastic bands.
-The pain felt/feels kind of sharp, kind of like a pinch but not really. Definately not a normal muscle pain.
-For first month, AC felt tender/hurt when pushing down on the ac, or maybe it was under the AC. It doesnt anymore.
-Straight upward pressing, like how i injured it, never hurt at all afterwards, it was always (and still is) flat pressing which bothers me, even though i injured it by "dropping" my arm while pressing upwards.
-Now, I can do flat DB pressing again, but I keep it around 20-25 reps (with 50 lb DBs right now) to be safe with good ROM and keep the pain very low - the most ive done was 15 x 115 DBs before i hurt em, but my shoulders always felt weak. I havent dared to touch anything close to that weight.
-I am doing internal and external rotations, my inward rotation has gotten pretty strong but it hurts a teeny bit when going hardcore on the bands than on the uninjured shoulder.
-Outward rotation is weaker than inward on the affected shoulder (probably normal) but no pain, unlike inward.
So there was alot of healing after about 2 months, however, it was disturbing that i couldnt do heavy stuff easily and hearing POP POP POP whenever raising my arm or sticking it in some odd horizontal direction, so i basically quit for many months, until trying to mess with the bands and actually taking the time to research the shoulder anatomy.
Also, are there any exercises im forgetting? Here are the relevant stuffs im doing:
-External rotation (Band and cord-machine thing)
-Upwards rotation for infra and teres according to wikipedia
-Internal (Band and cord-machine thing)
-Full can raises
-Straight forward raises and all degrees over to the side raises
-Wall pushups
-Pushups
-Rows (bent and seated)
-Shrugs
-Pulldowns
-Presses
-Circular motions
Pec dec and Fly machine
