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Training with Pain.

RottenWillow

RottenWillow

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I've developed chronic shoulder pain from pushing myself hard to put lbs on my bench. Sore on the right side, really sore on the left. A week's rest makes no difference even with active recovery. Since I have no intention of giving away my size and strength gains I just train through it. So long as it doesnt get any worse Im not stopping.

I am sure I'm not the only one here who trains with pain.
I know I would personally find a LOT of support in knowing who else deals with this.
 
Niggles and aches are part of the game imo, but there is no point in being foolhardy and thinking about short over longterm, only you yourself know.
 
anya....Iam doing same thing as you are right now...right shoulder, from getting stronger on the bench press...hurts bad, not just a little....started taking a narrower grip on the bench press to relieve the outer deltoid (lateral head) of such a load....this has helped alot....also have changed up routine, started Hatfields regime with the multi-muscle group/ compound lifts, this will eliminate my wanting to go into 1 to 3 rep range and further injuring the shoulder -which is basically telling me it is over-taxed....my shoulder only hurts while performing bench/military presses, at all other times Iam comfortable and have no pain or restrictions.......
 
Stop benching high and wide and fix your rotator cuffs!

Last spring I could barely open a door my shoulders were so bad...could barely bench the bar...couldn't squat right because of the pain of carrying the bar on my shoulders...from benching heavy, high, and wide.

Then I stopped benching high and wide, and started benching in and low. I set out on a 1 year campaign to repair my rotators. I JUST added overhead work back in, after 14 months of progressive rehab. Now I'm benching well over 200 raw with no pain, and I can hold a door open without crying. I also go to 1 rep maxes once a week and 3 rep maxes once a week...no pain. It's a FORM issue.

Pain is a form of communication from your body. LISTEN TO IT. It may be telling you to change things for the long-term better.
 
Stop benching high and wide and fix your rotator cuffs!
Click to expand...

Already made those adjustments. The pain stopped progressing but has not improved.

my shoulder only hurts while performing bench/military presses, at all other times Iam comfortable and have no pain or restrictions.......
Click to expand...
PBR, that's where I'm at. I dont feel it except when I'm benching. The discomfort is at its worst during warmup, slightly better during the first 2-3 reps of the first work set, and better still by the end of the first work set, but is always there.
 
anya said:
A week's rest makes no difference even with active recovery.
Click to expand...

I think time and ACTIVE recovery are the key. You said, "a weeks rest",....read spatts post. It has taken us over a year to rehab her shoulder. It is going to take time. If you have changed your benching style that is the first step. Doing specific rehab work for your rotators is the second step.

The hardest part is that you have to be patient and take it slow. It will be frustrating..believe I know. But stick with it and your shoulders/cuffs will be stronger in the long run.
 
I think time and ACTIVE recovery are the key. You said, "a weeks rest",....read spatts post. It has taken us over a year to rehab her shoulder.
Click to expand...

That part of my post was pretty misleading. I was referring to my training split. Each bodypart is trained only 1x every 7 days. I've been using active recovery via 2.5 lbs weights for about 8 weeks. No money for bands.
 
What moves are you doing for AR?

What moves did you do for your rotator cuff/infraspinatus, etc?

Is it internal or external rotation, and were your moves specific to that?
 
Your questions are assuming a knowledge base I dont have.

I have been following your AR post and mimicing the movment that originally made me sore, bench. I have been doing benches with a 15lb barbell, not an olympic bar obviously. The 2.5lb weights I mentioned are used for overhead presses, 5 lb dumbells in each hand, and laterals, a single 2.5 in each hand.

What's internal and external rotation? Did I answer your other questions?
 
I was just confused. I suggested fixing your rotators and you said, "I already made those adjustments." So I assumed you meant you were already doing rehab work for your rotators (this would be separate from regular work and AR work).

When does it hurt? If you put your arms to your sides and try to raise them while someone else places resistance against it does that hurt? How about if you hold them out to the sides and try to bring them down with someone resisting from underneath? If you can tell me "It hurts when I do this..." I can help you figure out what you could do for rehab.
 
Spatts...when you have a chance will you explain the re-hab protocol for the delts and rotator cuff...thanks much....thanks for your information here, I hold you in very high praise....
 
BR, it depends on what's wrong and where. That's why I was asking for more details about internal/external, etc...

Ronin, ART is good stuff. It didn't fix the muscle imbalance but it certainly made the process more productive.
 
Listen to Spatts on this one my friend, I went through the very same thing many years ago. Switched to a more narrow grip, and continued to bench heavy...It really helped for awhile, but then the pain came back...slowly, but it got worse as the weeks went by...THEN I made the biggest mistake I could have made....Rather than taking time to let my shoulder heal, I went another routs...Cortizone....That done me in....I kept hitting it hard for powerlifting comps I was invloved in....A year later...I finally had to have my right shoulder completely repaired.....The pain was like nothing I have ever felt in my life....

Think about it...to get to the rotator cuff, they have to get by all three heads of the delts....Rehab lasted well over a year, and when I got back into the gym, I couldn't even bench the bar....did alot of pool therapy, and light dumbell work(Which I recommend for you right now)

To finish, I ruined my chances of ever hitting the bench hard again, my movements are very limited, and I tend to use hammer strength machines for bench, and smith machine for squats due to lack of mobility....

Live and learn, but listen, take time off, good anti-inflamatories(sp), and let it heal naturally....otherwise, you'll end up with a nice scar that runs from the top on the delt, to the bottom of the armpit like mine....E2, El Cubano and others had the same thing as I did, reaction, the very same...we all made those mistakes babe...

Good luck,

Ranger
 
Resistance from underneath is painful. And I always feel discomfort (though not pain) on the eccentric portion of laterals.
 
That sounds familiar....

Here's a triple set I did in rehab. I used very light weight. I actually started a lot lighter than this, so if this hurts, let me know and I will show you what I did BEFORE this. Like I said, I did this as a triple set: All three moves back to back, 10 of each, and then a few minutes rest. I would go through the whole triple set about 3 times.

rotcuffts.jpg



If you can do this without it hurting, do the last move on this page: It combines external rotation, abduction, and scapular adduction and depression in one movement:

http://www.prperformance.com/strengthening_your_rotator_cuff1.htm

...actually, if you have time, read the whole article.


You don't have to lift in pain. I have spoken to other powerlifters that think it makes them cool or badass to train through pain. I just see that as less competition for me in the future.
 
Spatts - I like that you call the top one "bye-byes." I used to do them with bands (as well as some other moves) and I called them "traffic cops." :D

anya - I don't know your financial situation, but when I was rehabbing, I used bands at the gym that were the cheapie plastic bands with handles that you can get at a Sports Authority or Wal-Mart for about $5. Before I joined the gym, I used one-pound dumbells that you can get those at a used sports equipment store for $.50 to $1.

Good luck rehabbing your delts!
 
That looks great. Thanks for the pictures. :)

How many days per week do I rehab? And can I continue to train chest and shoulders at the current poundage and frequency?
 
I did it every other day, but went by feel. If was still sore, I waited. Just listen to your body.
 
Yay! I'm glad to see the responses that Anya got. I was thinking she should listen to the pain (I'd just been reading about improper bench form causing permanent shoulder damage...) but didn't think I knew enough to say anything. Good luck with your rehab, Anya!
 
Cool! Thanks.

The book I was reading is Stuart McRobert's The Insider's Tell-All Handbook on Weight-Training Technique. The form he says never to do is bringing the bar almost to the throat. He also cautions against arching the spine overmuch, and says the proper width of your grip is one that keeps the forearms verticle.
 
I'm one to train through pain like crazy, but the last time I did this, I caused myself a stress fracture. Just be careful.
 
There is definitely less pain when I tried the resistance from underneath test last night. Still dialed back on the bench poundage a bit to speed recovery.

Thanks to Spattisimus Dorsi. :D
 
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