rotator cuff

[ZGzaZ]

For about the past 4-5 weeks I've had a terrible pain in my left rotator cuff when i bench, or do dips...it hurts like crazy, but I've worked through it each time, trying not to let it bother me...my weights have been increasing, and I dont want it to lead to severe injury...anyone had this prob? and what did you do? I will not go lighter, and will not stop benching...so any other stuff?

 

[Legion Kreinak2]

Oddly, I have pain in my left rotator... or did Wednesday night when I did my bench. I believe, though, it was because my grip was too wide (wider than shoulder, by far).

First, try minimizing your grip width.
Second, do not flare your elbows. Try to keep them in more. I keep them at 90 degrees, I don't think that's considered flaring though.
Third -- where do you bring the weight down you? Upper chest? Middle? Sternum? I bring it to the middle of my chest or my sternum.

If you do all those things and still feel pain, and you refuse to stop benching heavy, you're just lookin' to fuck yourself up for a good while. Don't be a fool man, I'll tell you that now. Ask ThaiBox about injuries...

You can try doing some rotator cuff AR work.

 

[ZGzaZ]

well, it's not the grip, because I did close grips today and felt it pretty good too...after a few sets it works itself away, but kills at the beginning...I dont know, i may have to switch to just incline work, which wont be so bad anyway.

 

[Legion Kreinak2]

Do you stretch before your workout? Stretch all three heads of your deltoid, your chest, and your forearms.

Edit: Also, make sure to do at least one warmup set to get blood-flow to the muscles. Do a warmup jog for five minutes, stretch, then a warmup set, rest for a minute, another warmup, rest for a minute, then do your building set.

 

[ZGzaZ]

yea, i do stretch...and this helps it a little bit, but its really uncomfortable doing dips and heavy benches still

 

[Legion Kreinak2]

Do your warmup sets, try doing some exercises to help the cuffs. I think there were some examples of them at www.exrx.net but I'm not sure.

I never liked dips for that reason. Try using a powerlifting bench style. It takes alot of stress off of the shoulders.

 

[Latamier]

Switch from using a bar for benching to dumbells for a little while. A more pronated grip can help take some of the stress off of your shoulders. One word of advice, listen to your body. If you dont use a lighter weight for a while, you may be looking at a complete lay off due to a torn cuff. That is definately NOT a smart way to train.

 

[muzik915]

i had shoulder surgery a couple of years ago, and just started to weight train again. i found a trainer who was also a physical therapist.
for my particular workout...
1. he said to stay away from dips (causes shoulder strain, plus u have other exercises that build your chest)

2. see latamier post
3. incline only to 30 degrees (more and you put additional strain on the shoulder)

 

[willie2]

Bro...you really need to stop lifting and trying to work thru the pain. Go see a Ortho. Doctor. Pain is your bodys way of telling you something is wrong. You only make the problem worse by trying to work thru the pain. A strained tendon can become a torn tendon very easily. The difference between the 2 are rest for the strain or surgery for the tear. You tear it, surgery puts you down for 6 months...
I have a full thickness tear of the rotator cuff (supraspinatus tendon). I have arthroscopic surgery the 26th and doctor says 6 months before its completely healed. I don't like being out of the gym either but it could have been worse had I continued lifting.
Do yourself a favor brother and have it looked at. Might be a shot of cortisone and a couple of weeks rest fixes it up...