Shoulder injury advice

[cappybye]

Hello everyone

I'm 40 years old and have been training all my life but regularly for 6 years now, and been eating clean (6 meals a day) for 4 years. I'm 6'1" and 225-230 lbs, BF around 14-15%.

I injured my shoulder two years ago while I was lifting very heavy for a few months. I've spoken to doctors and chiros and they just say rotator cuffs take time to heal, etc, etc. I took lots of time off and lost all my gains, but the injury never quite went away. Since then I've been warming up with rubber bands and dumbbells for my rotator cuff and I've been doing pretty good, but limiting the weights to save my shoulder. But now I've been lifting (and eating) heavy for a few months and as the poundages go up my left shoulder is bothering me again. For dumbbell shoulder presses on my last set sometimes I can't even clean the dumbbell on my left side, so I lose the whole last set when I could have done 8 or 10 more reps on my right side.

It's been two years so am I doomed to a life of light weights for my upper body? This affects almost everything, but shoulders and chest are suffering the most. There really isn't any pain either, just weakness. I live in NS and was wondering if anyone knew a specialist in Halifax who wasn't just going to tell me not to lift such heavy weights?

Has anyone had a similar experience with a happy ending?

[Praetorian]

Look for someone who specializes in ART this will help immensely. Also I woudl suggest an MRI just to make sure there is no structural damage...if its tough getting one there...you can always go to the US....it may cost you $500 but its worth it. Make sure you are training correctly especially the bench press, dumbbell press, and shoulder press...done incorrectly these will lead to rotator injuries.

Read the article and watch the video.
P

http://www.tmuscle.com/free_online_article/sports_body_training_performance/dave_tates_sixweek_bench_press_cure

[MikeyFXD35]

I had a shoulder injury years back and had the same diagnosis and after years I finally got into a specialist to find out it was degeneration of the AC joint. They removed the AC joint and it has never bothered me since. I found presses and shrugs bothered it the most.

[Drummer]

My right is sore now... going for an MRI and physio just to make sure.

~D~

[wolverine]

As Praetorian stated, A.R.T. is the way to go, there is a bundle of nerves that are protected by the pec minor muscle, if these nerves are pinched in any way, mostly heavy bench or shoulder presses, you will feel a chronic ache in your shoulder, this injury is very often misdiagnosed, i know I have had it too!! stretching the pec minor is another great cure fore this pain but it is very tough to stretch, stand at a door way and take your arm place it slightly above your head on the door frame, then lean slightly forward and you should feel the stretch, move your arm and elbow accordingly to stretch all area's of this muscle.

Good luck with this.

[marino]

Hello everyone


It's been two years so am I doomed to a life of light weights for my upper body? This affects almost everything, but shoulders and chest are suffering the most. There really isn't any pain either, just weakness. I live in NS and was wondering if anyone knew a specialist in Halifax who wasn't just going to tell me not to lift such heavy weights?

Has anyone had a similar experience with a happy ending?

I have had my shoulder problems in the past so try this and see if it helps. I am basing this on the fact that you stated no pain just weakness in the joint.

Take an empty 4l milk jug and fill it about 1/3 to a 1/4 with water and seal it shut (lid and duct tape work well) lay on your back with your arm extended straight towards the ceiling milk jug in hand. Move your arm towards your feet and back towards and over your head 45degree angles more if no pain, do the same across your body so that you are crossing your body across your pecs. As you move your arm slowly at first the water moving around within the jug forces the stabilizing muscles to fire in your shoulder this will help strengthen the joint. Once this becomes too easy extend the angle to 60 degrees or more whatever is comfortable and start to spell the alphabet A-Z with the milk jug extended towards the ceiling. This did wonders for me following two separate shoulder separations. I am not a doc or physio just something easy to try or ask your shysio/ specialist and see what they say. Hope it helps!

[#8]

definitely seek the advise of a sports physician and follow his / her advice. you probably need to incorporate physio, ART, and some static stretches into your weekly routines. i have been doing this for a few weeks now and i have noticed a difference already with some of the pain i was dealing with.

[tiramisu]

My ac joints are a little bit hooked (based on an MRI done a few years ago) and my shoulders have always been a little loose in the socket.

I have a pretty long vent on the importance of RICE and MEAT modalities for rehab but
http://www.canadabodybuilding.com/forums/showthread.php?p=86644&highlight=rice+meat+shoulders#post86644

once you are done with rehab I'd advise the following.

1) Get your technique straightened out.
If you must be a flat bencher then use a powerlifting style not a bodybuilding style.
Learn how to overhead press. tip - the bar lines up with your spine not your forehead
Don't do high rep powercleans - form degrades quickly and injuries happen

2) keep the rotators strong. This doesn't necessarily mean specific rotator cuff exercises but it does mean balanced pressing and pull to keep the muscles strong and balanced.

3) keep the shoulders flexible. This doesn't mean make them loose rather it means getting them elastic and strong through their full range of motion.