PLEASE read if you know anything about shoulder injuries.

[Slyder190]

Okay, yesterdayI did legs. I came home from the gym and took a nap, as I have a cold and was feeling wiped out after my workout. I woke up and the front part of my shoulder was hurting pretty good and still is today. If I move it suddenly or in certain ways, it hurts. not exruciating, but it hurts. The only thing I can think of is that the pad that goes around the barbell at my gym for squats is old and beat up. It rolled a little at one point. Not much at all, but I tightened my grip a bit as I felt it happen. It really barely moved, I just wanted to make sure the bar styaed in place though obviously. This is the only thing I can think up of that may have caused the situation. It didn't hurt my shoulder ast the time, or during any ofthe following sets for squats. I'm bugged out because I know when you hurt your shoulder, you're fucked. Any insight? Thanks.

 

[majutsu]

You are probably alright in the big scheme i.e. I can't imagine you tore your rotator cuff. That being said, a ligamentous strain in the shoulder can be painful enough to stop lifting for 3 months and require celestone injections from an orthopod (happened to me this summer). I know this is a little late, but . . . Don't squat with a pad! It blocks your feeling, is dangerous, and can destroy your balance. Serious power lifters do not use back pads to squat. If your back is too thin to rest the bar on, you just need to beef up your traps for a week or two. Similarly using wrist straps all the time keeps your forearms and wrists disproportionately weak and predisposes you to injuries later. Make it the bar and you alone, and you'll get less injuries and more feel.

 

[frogleggs]

well i have a fucked up shoulder--Impingement syndrome--did not do anything about it for almost 2 years--i am now doing cuff exercises to stregnthen the rotator cuff tendons and *knock on wood* it is working--i am pretty sure i will be having surgery within the next year if i want to keep increasing the weights
when did you last do chest and shoulders? did it hurt at all when you did chest or shoulders?? any prev injuries? also, if when you napped you had that arm up under your pillow or you slept on that side down, it could have been due to that. more than likely, you did c/s in the days preceeding the let workout and reaching back for grab the bar for squats aggravated a mild tendonitis. IT IS IMPORTANT TO STRENGTHEN THOSE ROTATOR CUFFS--PEOPLE, DO THIS B/C I AM LEARNING THE HARD WAY!

 

[Green Hornet]

Working the rotator cuff is very important, as is stretching, and WARM ups and COOL downs. Take a 2 1/2 to 5 pound plate hold your arm at a right angle fist facing the ground, straight out to the side. Now rotate the arm until the fist is facing straight up, arm still out to the side. Do this for a set of about 15. Try warming up with this and doing a few sets every chest, shoulder, back, and squat day. It will help alot. Dont forget to do some serious stretching. Man Ill tell you that at 30, as far as lifting goes, you can sure tell that you are aging.

THE GREEN HORNET

 

[searay]

squats are very taxing on the shoulders. just think of the position yours arms and shoulders are in holding the bar. i used to squat with 405+ regularly and i always had problems with my shoulders. major pain and weakness whenever i benched. about a year ago, due to a disk injury, i stopped squating. my shoulders now have no pain, and my bench is stronger now than it ever has been. one last bit of advice, when you bench you really should stop about an inch from your chest. check it out the next time you bench, let the bar go all the way down and feel what your shoulders are doing from that last inch to your chest. youll see its really not your chest thats stretching but you shoulders rolling down in a very uncomfortable position. i feel the only time you should touch your chest is with a bench shirt on. but thats just my 2 cc's.........

 

[gunner44]

PROLO THERAPY

Look into it guys...no shit this is a great treatment.
If you cant get your insurance to cover it, it really isnt that expensive.

I was also havinh an impingement problem due to some looseness in my shoulder and the pro lo is doing a great job so far.

Please, find a good Prolo Doc and give it a shot...no pun intended!

(you will know what i mean when you read up on prolo LOL)

 

[Slyder190]

Just got back from the gym. Supposed to be shoulders and traps today. I did Hammer Strength military presses. I used a some what lighter weight today. It went surprsingly well. I skipped side dumbell raises and shrugs altogether. I've been trying a new 3x a week bi/tri program. No problems there either. Close grip benches, skull crushers, dips (giant set), pressdowns. Dumbell curls, e-z curls, reverse grip e-z curls (giant set) and barbell curls,....all good. Shoulder actually felt somewhat better, although still sore. We'll see how I feel later.

 

[supreme]

Slyder

sounds like a strain. You need a movement assessment and a program that includes: general & specific warm ups, program modification, corrective exercise and probably R. cuff exercises.

best thing find a qualifird therapist, DC, DO or trainer (but not one of these ACE assholes)

Sounds like you have tight internal rotators & weak external rotators - which is typical of 90% of guys in the gym due to unbalanced training & lack of shoulder flexibility I.E. most people train what they see in the mirror and ignore the back, rear delts & R. cuff

A quick solution would be to get the book "7 minute rotator cuff solution" - excellent, easy to read, details all exercises & stretches needed

Utill you correct the problem, stay away from side & front lateral raises, pulldowns, overhead presses & the smith machine - all will make it worse!

also, I'm talking from experience - my right shoulder is severly messed up from not doing this earlier, now I need tons of corrective exercise, ART therapy & rolfing - its working but painful - both in the shoulder & wallet!

Later!

 

[Quez1982]

I'm guessing you sleep on it..you might not know it..my dad has problems with his shoulder...he cant do anything over head ..bench is fine though..kinda doin inclines fine...sleeping on it causes it..he actually found out..he has a torn rotator cuff..half inch tear i believe..but since he's so thick around the shoulders...he can get by ..some days he has pain..some he feels great...takes advil ..thats about it..they asked him to do rotator cuff workouts..which i showed him what i did as a pitcher..he went to therapy and came back worse..he said it killed him..and made it much worse then what it was..hope something in here helps..