why am i injured so often?

[lwgy]

im not sure which forum to post this question in. its not really a question about training. my injures usually come from outside the gym. i have a lot of problems with my shoulder. i never have pains or injuries during my workout. for my last injury, this was my workout schedule:

S - off
Su- off
M- chest and tris
T- legs
W - cardio
Th - first occurence of pain in shoulder. not sure how i did it. the pain was just there all of a sudden. its been 4 days of pain now.

this happens all the time to me. any ideas on how i may be doing this?

 

[revexrevex]

Do you do rotator cuff exercises

Do you stretch shoulder before lifts

Do you use wide grip on the bench press and bring it down to your neck

Do you do behind neck presses?

It can be anything

 

[The Red Dragon]

Could be a rotator cuff, thats a common weakspot.

I used to get minor needle like pains in my shoulder girdle after heavy upright rows, wide benching and going way too low on dips. But revex got most of it...Perhaps you should get it checked if you cannot successfully assess your situation.

What's your training like (exercises you use, is it heavy, is your form proper (bad form is a leading cause of injury)

 

[lwgy]

Do you do rotator cuff exercises

Do you stretch shoulder before lifts

Do you use wide grip on the bench press and bring it down to your neck

Do you do behind neck presses?

It can be anything

what is a rotator cuff exercise?

I strectch my shoulders before i lift.

i dont use a wide grip on the bench. i do dumbbell presses and i bring it down to my chest.

i dont do anything behind the neck. it never felt natural.

my shoulder exercises are:
dumbbell military presses: 5 sets total. 2 light, 3 heavy.
side lateral raises: 5 sets total. 2 light, 3 heavy.
front raises: 5 sets total. 2 light, 3 heavy.
shrugs: 4 sets total: 1 light, 4 heavy.

chest:
dumbbell presses: 5 sets total: 2 light, 3 heavy
inclined dumbbell presses: 5 sets total: 2 light, 3 heavy
cable flys: 5 sets total: 5 sets: med weight, high rep.

my form is solid. could it be diet? could i be deficient in something? are some people just more prone to injuries?

 

[revexrevex]

You need to do rotator cuff exercises

Search on google for many examples

my favorites is to take 2 5lb plates, face a mirror with your arms raised to your sides, then bend your forearms up so your arms resemble a letter "L". Rotate the shoulders forward 90 degrees and comeback up.... its called "byebyes". There are many more examples

 

[lwgy]

what does a rotator cuff injury feel like? where does it hurt? anyone have any links to diagrams?

 

[revexrevex]

This is the location of it, just search on google image for more info. It usually hurts to move your shoulders in different directions... lord suston our resident chiropractor can probably add his painful opinion here

 

[coolcolj]

Your also probbaly in an heavy overeaching state or actually overtraining

when your in this state, you will be much more injury prone, things will ache and everything just feels bad

Possible you have overuse tendonitus as well

and most probbaly have muscle imbalances

 

[lwgy]

thanks for finding that diagram Revex. very helpful. karma to you. however, my pain is higher up towards my neck. the pain doesnt come when i move my shoulder in most directions. so i dont think its my rotator cuff. i tend to feel the pain inadverently. its strange. it hurts when im not trying to feel it.

im not sure what a heavy overreaching state is, but im pretty sure im not overtraining right now. i am just starting back in the gym after 8 weeks off from a strained tendon in my arm. so all my exercises the last couple of weeks have been light weights. i dont hit each body part more than once per week. the above workout schedule is what i usually do when healthy.

 

[lwgy]

actually, i just gave karma to all you guys. i appreciate all your suggestions. keep them coming.

 

[Lord_Suston]

really evuate your form and your diet plus sleeping patters, I have heard many lifters tell me they lift with great form untill you actually see a video of yourself you will not be able to know

 

[big4life]

It doesn't sound like shoulder pain, although you never know. I have had two surgeries in the last year on my left shouder, the first for a torn bicep tendon/ torn labrum, and the last for the ac joint. Both of them caused pain right in the shoulder joint itself.

Good luck, I know what a pain injuries can be.

 

[lwgy]

It doesn't sound like shoulder pain, although you never know. I have had two surgeries in the last year on my left shouder, the first for a torn bicep tendon/ torn labrum, and the last for the ac joint. Both of them caused pain right in the shoulder joint itself.

Good luck, I know what a pain injuries can be.

how does a torn bicep tendon affect your shoulder? i actually have a strained right bicep tendon, but my shoulder pain comes from the left side.

 

[big4life]

how does a torn bicep tendon affect your shoulder? i actually have a strained right bicep tendon, but my shoulder pain comes from the left side.

Mine was where the bicep tendon ties into the shoulder. It had pulled completely loose.

 

[lwgy]

mine is lower down. where it connects to the forearm.

 

[bigstve12]

bicep tendon inserts into the glenohumeral joint (shoulder)...just a question though...why dont you train back? maybe you have some muscular imbalances?

 

[lwgy]

i do work back. but since im rehabing my bicep it affects all my exercises so im not going as often as i was before. the schedule that i wrote above is not my typical workout schedule. that was just what i did this week before i felt pain in my shoulder and stopped.