Shoulder injury.

[5RWill]

So I've had weak shoulders for sometime now. Which the cause is truthfully unknown I didn't stick with football in high school, play some golf occasionally and used to play tennis. I've been working out for about a year or two now steadily, and did have one moment where I guess I was going down too far on a flat bench and my shoulders were killing me. I had to rest them on my knees to take pressure off them.

That was sometime ago. Haven't had any problems since then really except that my shoulders are just weak. Doing anything above my shoulder height involves strain. Specifically was hitting a guide rod back into position on an old planter last year and I'll never forget my dad kept telling me to step it up quit giving out. Truth was i wasn't tired at all my shoulders could only take so much.

So worked out sat had no problems. Then worked out Monday and had no problems during, both my shoulders exhibit grinding/crackling noises when moving them a certain way. That said lately my left feels more fragile than usual and strains during certain functions/motions. Particularly there is a dull pain deep in my shoulder when I move it a certain way or sleep on it.

The workouts I do are nothing special. Leg raises, tricep extensions, curls, bench, Russian twist, forearm curls with a string/weight, and some biking/jogging on the machine between sets to keep my heart rate up.

Think I'm going to see a physician as soon as I can but I was wondering if anyone had experienced anything like this?


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[JBNj]

All though there could be a few reasons. Your best bet is to see a sport doc. Me personally i would look at how i train. Sometimes shoulder injuries occur cause of muscle/strength imbalance. Usually the front of the shoulder gets a good workout from pressing movements such as benching. The result is a weak rear delt. How is your posture? Does your shoulders slouch forward?

When i started to get back into training after a long time away. I use to have a pain through my shoulders that felt like my shoulders were tearing. I looked at my programming and noticed i was doing a lot of pressing movements and not enough pulling movements. Specifically i didn't have an exercise that worked the rear delt. Up to this moment i dealt with the pain and continued getting stronger in my lifts. But something wasnt right. I added rear delt flys and face pulls. Presto. After a few weeks targeting the rear delt the pain disappeared.

I find the rear delt responds well with low weight high reps. I would start with a low weight that doesn't cause you to much pain. (Oddly enough, i didn't have pain with the rear delt movements. But with benching,snatches,overhead press)

Wish for a speedy recovery.

 

[JBNj]

One other thing. Benching with improper form can lead to more shoulder injuries. If your elbows are flaring out to your side that is gonna cause stress on your shoulders(Head to toe, elbow to elbow forms a cross). Proper form with have your elbows tucked into your side. Another thing is your workouts you have listed is a lot of isolation movements and not enough compound movements. Not saying you have to train like a powerlifter(it wouldn't hurt )

 

[Flyinghunter]

Many of my patients with longer term shoulder problems have instabilities due to muscle imbalance. More specifically, the muscles responsible for positioning the "ball" in the socket are not addressed with most gym exercises. The muscles below the surface muscles are referred to as the "SITS" group. This represents the supraspinatus, infraspinatus, teres minor, and subscapularis. If these are weak, strengthening the traditional bicep, pec, tricep, etc...won't help. My recommendation is to get a solid diagnosis first. Go see an orthopedist or DPT (physical therapist) experienced with shoulders and get this figured out and more specifically to rule out underlying pathological diagnostic problems such as a labrum tear, Hill Sachs lesion, rotator cuff tear etc... Diagnosis, then treatment, then back to gym and enjoying life without asking your shoulder's permission. I wish you good luck and hope you see this resolved quickly.

 

[JustPlinking]

I suggest seeing a sports rehab PT first. After 3 surgeries on my right shoulder I found a great PT and wonder if some of the procedures could of been avoided. My last surgeon was great. He was the orthopedic for the U.S ski team for ten years. But , surgeons cut, a good PT can avoid that at times. Posture, muscle weakness, bad form working out , can all add to shoulder pain. I switched to all dumbbell free weights. Straight bar was so much of a strain to maintain good form. Be proactive! Get it looked at and get a second opinion. I was a meat head after my injury and thought I could power threw it. Two months later my shoulder was subluxing so much I stretched out the ligaments around the cuff. Labrum tear repair, then capsular shift and then a chromeoplasty with some clavicle removed. 3 surgeries in three years. Last one was 2010 and I'm just now pretty good. I wouldn't recommend shooting any big boom sticks either.


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[Timo Turl]

Sounds very much like a rotator cuff tear.

Rotator cuff tear - Wikipedia, the free encyclopedia

You can fix this with some basic excercises and any physio can show you these. Seek pro advice. I am getting over one at the moment. Need more upper back workout and more perfect form.

 

[clmayfield]

Is the pain mainly where your collarbone hits your shoulder blade (scapula meets clavicle)? Is it tender when you touch it? If the answer to this is yes, it could be an AC joint problem. I had this, tried exercises and it just never got better. I finally went to a doc who diagnosed it and an injection of cortisone and lidocaine reduced the pain almost to zero. He recommends at least two and probably three injections. If those don't stop it, than I will go under the knife.

If it is not tender to the touch and only hurts when your arms are in specific positions, it is probably a rotator cuff injury, but don't get this diagnosed on the Intenet, find a shoulder specialist. I saw a bunch of other docs before a guy that just does shoulders was able to diagnose me almost instantly based on a few questions and without an MRI.

If it is a rotator cuff tear, the longer you go without treatment, the worse the injury becomes, so don't put it off.

 

[haunas]

Try a DPT. Check out Kelly Starrett for shoulder mobility and impingement.