What to do...

[superqt4u2nv]

All of my injuries always happen on the right side of my body. I am left handed so it is not my dominate side. Right now my wrist, shoulder and glute/ham on my right side are all causing me some serious pain. I have been seeing a chiro / art guy and his adjustments do help the thing is I think I have become dependant on them as my fix. He has also given me some exercises to help but overall. I still need to see him for an adjustment every 3-4 weeks. I am just looking for some input on what else I can do to help things with out having to run to him for a fix all the time.

 

[silver_shadow]

are you doing alot of iso stuff or compound movements? i don't have any solid evidence here, but in my experience, compound movements tend to develop more symmetric strength... the other thing you could try (don't laugh bros and broettes) is acupressure. it's relieved my dad's spondilitis...

 

[superqt4u2nv]

All my programs are always based around compounds. Right now I am doing 5 x 5 but before that any program I put together always started with a compound then added in an accessory. (IE if I was working quads I would start with squats then do leg extensions.)

 

[silver_shadow]

oh yea, the most obvious and usually the most overlooked remedy for an injury would be to just stay away from the gym for at least a week.

 

[superqt4u2nv]

oh yea, the most obvious and usually the most overlooked remedy for an injury would be to just stay away from the gym for at least a week.

Honestly I feel more pain when i don't go. Last night I was going just to do calfs abs and cardio but bailed on it as I thought I needed the rest. I am in worse pain today having not gone then I am a day after I lift.

 

[silver_shadow]

Honestly I feel more pain when i don't go. Last night I was going just to do calfs abs and cardio but bailed on it as I thought I needed the rest. I am in worse pain today having not gone then I am a day after I lift.

hmmm.... what's the longest you've stayed away from the gym when you've felt pain?

 

[SgtSlaughter]

strech throughout the day... before, during, after exercise.

and Ice down joints/muscles after post exercise streching.

Works wonders

Most of us train like pro athletes but don't care care of ourselves as much as we should.

^^^ Props to Bunny

 

[superqt4u2nv]

hmmm.... what's the longest you've stayed away from the gym when you've felt pain?

Before I found my chiro I was off two weeks felt pain tell my first adjustment, that was in January

 

[silver_shadow]

i don't know, maybe this would be useful
http://www.bodybuilding.com/fun/mahler66.htm

 

[superqt4u2nv]

strech throughout the day... before, during, after exercise.

and Ice down joints/muscles after post exercise streching.

Works wonders

Most of us train like pro athletes but don't care care of ourselves as much as we should.

^^^ Props to Bunny

I have been stretching a lot more since I started seeing the chiro I make it a priority I spend 10-15 mintues before and after stretching also stretch in between sets.

Also I found this digrama to show where exactly my shoulder pain is

Normally my shoulder pain comes in the A part of the diagram but this time around it is B.

 

[alex2678]

Make sure you get that checked out. Have you had any tests done to see if there's a tear? It's pretty old school but have you tried the shoulder horn at all?

http://www.exercisecertification.com/proshop/Thumbnails/shoulderhorn.html

There's a couple other treatments that you might want to look into for the injury. Not sure if this helps any:

http://grastontechnique.com/grastontechnique/about.html

http://www.activerelease.com/

 

[Tweakle]

Look how you sit during the workday - all my injuries are on my left side, and I am conviced its a combination of my disc causing a slight pelvic tilt & me twisting slightly to compensate combined with having one shoulder higher than the other to use the mouse at work all day.

Over the weekend I feel better but during the week it gets progressively worse, see if you have the same problem

 

[superqt4u2nv]

Look how you sit during the workday - all my injuries are on my left side, and I am conviced its a combination of my disc causing a slight pelvic tilt & me twisting slightly to compensate combined with having one shoulder higher than the other to use the mouse at work all day.

Over the weekend I feel better but during the week it gets progressively worse, see if you have the same problem

The chiro told me it may have to do with work as well. I try to sit up straight and I use my right hand for the mouse but eh I got to work plus I have an ergo wrist rest etc.

 

[Wulfgar]

It is called Kinetic chain dysfunction
everything ties together on each side
I sprained my right ankle several times years ago which actually led to my gluteus medius not firing correctly. this in turn led to exceessive pronation in the right foot and bad patellar tracking. it also forced my torso into a sligtly elevated positioning throwing the entireity of the thorocolumbar fascia out of wack(which led to the same subscapular pain your experienceing, also in my right side) as well as protraction of my right shoulder then in turn caused my elbow to not track right and my wrist to start to ache

fuggin ankle
REMEDY TIME!!!
I stretched and stretched and stretched...deep tissue massage is a gift from god. My calves were and remain the worst. lots of scar tissue was in the right one. after i got my legs more flexible i hd deep tissue work done on the remaining tight muscles(adductors, piriformis, biceps femoris, throrocolumbar fascia, pectoralis minor).
no pain anymore...i continue to visit my tissue therapist but i have felt great for the last few years since I went through all this

 

[Sassy69]

If you have an initial issue somewhere, espcially a tendon-type thing that doens't really "heal" quickly - then the rest of your body tends to start compensating for it. If the delta on your strength is only from the dominant / submissive (??) side thing then you can do stuff to build up strength on the weaker side - though I don't know if it eventually translates to a fully balanced squat or whatever full body exercise.

Along the lines of your shoulder thing - I've had pain in my right rotator for as long as I can remember and I had forgotten to warm that up 2 weeks ago before a back work out and managed to push the right side of my scapula up & out. Basically the whole right side of my back was engaged to compensate for the pain from the rotator. After a trip to the chiro & deep tissue, its better and I am religiously doing my rotator warm ups before any upper body day and it hasn't been a problem in the least in 2 weeks. But its a constant reminder of why I have to be careful w/ that stuff. Even if I do get the MRI and discover a small tear or whatever, its still one of those things that you just have to let heal (its not so crippling that I'd bother w/ surgery even if it did fix it 100%).

At some point (and I may do this too) it may be useful to either switch your training to focus on some core strength stuff - i.e. yoga, pilates, isometric type stuff to give the whole thing a chance to develop strength but not under the pressures of strength oriented training.

 

[superqt4u2nv]

At some point (and I may do this too) it may be useful to either switch your training to focus on some core strength stuff - i.e. yoga, pilates, isometric type stuff to give the whole thing a chance to develop strength but not under the pressures of strength oriented training.

I think you are probably right but I will miss the big plates. I am sick of this pain though and I hate having to run to my chiro / art guy for adjustments all time. I am going to have to come up with a new plan something that involves active recoevery.

 

[Sassy69]

I think you are probably right but I will miss the big plates. I am sick of this pain though and I hate having to run to my chiro / art guy for adjustments all time. I am going to have to come up with a new plan something that involves active recoevery.

I know what you mean. Its hard to switch things up. Very hard. And not nearly as satisfying as doing a ridiculously heavy leg press or something. But its like the "recovery" part of training - its part of the required program for the long term. The ol' bod needs to be treated well so it can perform well. Like my friend who runs a scuba charter - sometimes you gotta take the boat out, inspect the motors, scrape the barnacles & repaint the hull.

 

[eat big]

Check out your posture and make sure it's good during the day. I was having signs of scoliosis at a young age because I was getting injured on my weak side. My strong side shoulder sat higher than my weak side shoulder. Could be a posture issue.