Shoulder Fucked up again!

[bjtheman1]

Several years ago playing football I fucked up my shoulder, guy hit my at an odd angle and my shoulder kinda popped (not out of place) but it hurt and I had to lay off lifting for awhile. Well just a few weeks ago I was doing some bench press of about 250-265lbs when I just felt a quick pain in the same shoulder. Since then it's been bothering me and I haven't even lifted upper body in at least 2weeks!

I just don't understand WTF is goin on, even back in the day when I messed it up the doctors took x-rays and everything and we just thought it was a strain or severe pull. Now even just moving it in certain directions bothers me :(
I was just getting goin good in the gym too, I can't take off much longer or I'll be pissed.

Any ideas

[GRAYHORSE]

ice and ibuprofen.

[Last5oh]

where's it hurt? top, front, side, or back of shoulder? had a similar injury (rotator cuff) playing lacrosse and had to rehab it for several months to get back to being pain free. i have a lot of physical therapy exercises filed away somewhere that could help depending on where it hurts and whats wrong. most of them are light weight or using differing tension bungee cords. does a lot of good strengthening tendons and smaller muscles that hold your shoulder in place.

[92gt]

Hate to say it, but stop lifting so heavy. I run into the same problems. This last time I learned my lesson, I think.LOL I am not that strong, compared to some of the guys on here, but if I lift much over 205 for reps on bench I end up getting jacked up. The bar is very unforgiving. Last time I hurt myself, I went back to 135 for 8x8. I added just 10 lbs each week, and let my shoulder catch up.
If you feel like you have to go heavier, use db's. You can position your shoulders easier. Don't do anything that hurts. Not muscle soreness/fatigue, but injury wise.

[bjtheman1]

ice and ibuprofen.


Yep, been doing that

[bjtheman1]

where's it hurt? top, front, side, or back of shoulder? had a similar injury (rotator cuff) playing lacrosse and had to rehab it for several months to get back to being pain free. i have a lot of physical therapy exercises filed away somewhere that could help depending on where it hurts and whats wrong. most of them are light weight or using differing tension bungee cords. does a lot of good strengthening tendons and smaller muscles that hold your shoulder in place.


It's hard to pinpoint exactly where, possible rotator cuff though imo. Feels more towards the top/middle part

[bjtheman1]

Hate to say it, but stop lifting so heavy. I run into the same problems. This last time I learned my lesson, I think.LOL I am not that strong, compared to some of the guys on here, but if I lift much over 205 for reps on bench I end up getting jacked up. The bar is very unforgiving. Last time I hurt myself, I went back to 135 for 8x8. I added just 10 lbs each week, and let my shoulder catch up.
If you feel like you have to go heavier, use db's. You can position your shoulders easier. Don't do anything that hurts. Not muscle soreness/fatigue, but injury wise.


Yea I know what you're saying, I'm pretty strong but I'm trying to lean out more anyway so I'll be going lighter weights & more reps definitely

[bcoop]

It's hard to pinpoint exactly where, possible rotator cuff though imo. Feels more towards the top/middle part



If it's the rotator cuff, you will feel it right in the joint. That's how it was with mine anyways.

[Last5oh]

It's hard to pinpoint exactly where, possible rotator cuff though imo. Feels more towards the top/middle part

I'm no doctor, but my pain was in the same area, so it's probably the rotator cuff. Try these 3 basic exercises out with minimal weight that gives you minimal discomfort. Start with varied tension bungee cables and work up to weights if you experience too much discomfort with weights. As a trainer & having gone through this therapy process, I'd recommend having "slight" discomfort - rehabbing the shoulder will always be an uncomfortable process. Try to find a happy medium, shouldn't be too hard but shouldn't be too easy. You can just do these with the troubled shoulder or both, I prefer doing both to strengthen the opposite side to maintain some sort of balanced shoulder tendon strength.
*Should control these exercises by counting to 3-5 while raising and lowering your arm & pausing briefly at both ends*

Exercise One:
- Lie on your stomach on a table or a bed
- Put one arm out at shoulder level with your elbow bent to 90 degrees and your hand down
- Keeping your elbow bent, slowly raise your hand
- Stop when your hand is level with your shoulder and slowly lower your hand
- Repeat 10 times & Perform with opposite arm

Exercise Two:
- Lie on your side on a bed or the floor
- Place your upper arm at your side (again, with your elbow bent to 90 degrees) and your forearm resting against your chest, palm down
- Rotate your shoulder out, raising your forearm until it is level with your shoulder
and then lowering your hand slowly
- Repeat 10 times & Perform with opposite arm

Exercise Three:
- Stand with your arms slightly behind you with both thumbs down (or out, can alternate this b/w sets)
- Raise your arms up, pretending that you are emptying a can with each hand, and lower your arms slowly
- Repeat 10 times
* Can do this exercise w/ one arm at a time or both

This website has a lot of other exercises & variations that you could try as well:
http://www.shoulder-pain-management.com/shoulderrotatorcuffexercises.html

Hope this helps . . .

[bjtheman1]

I'm no doctor, but my pain was in the same area, so it's probably the rotator cuff. Try these 3 basic exercises out with minimal weight that gives you minimal discomfort. Start with varied tension bungee cables and work up to weights if you experience too much discomfort with weights. As a trainer & having gone through this therapy process, I'd recommend having "slight" discomfort - rehabbing the shoulder will always be an uncomfortable process. Try to find a happy medium, shouldn't be too hard but shouldn't be too easy. You can just do these with the troubled shoulder or both, I prefer doing both to strengthen the opposite side to maintain some sort of balanced shoulder tendon strength.
*Should control these exercises by counting to 3-5 while raising and lowering your arm & pausing briefly at both ends*

Exercise One:
- Lie on your stomach on a table or a bed
- Put one arm out at shoulder level with your elbow bent to 90 degrees and your hand down
- Keeping your elbow bent, slowly raise your hand
- Stop when your hand is level with your shoulder and slowly lower your hand
- Repeat 10 times & Perform with opposite arm

Exercise Two:
- Lie on your side on a bed or the floor
- Place your upper arm at your side (again, with your elbow bent to 90 degrees) and your forearm resting against your chest, palm down
- Rotate your shoulder out, raising your forearm until it is level with your shoulder
and then lowering your hand slowly
- Repeat 10 times & Perform with opposite arm

Exercise Three:
- Stand with your arms slightly behind you with both thumbs down (or out, can alternate this b/w sets)
- Raise your arms up, pretending that you are emptying a can with each hand, and lower your arms slowly
- Repeat 10 times
* Can do this exercise w/ one arm at a time or both

This website has a lot of other exercises & variations that you could try as well:
http://www.shoulder-pain-management.com/shoulderrotatorcuffexercises.html

Hope this helps . . .


Definitely thanks for the info

[01WhiteCobra]

Been to the doctor lately?

[bjtheman1]

Been to the doctor lately?


Nope, it's been awhile since I saw my doc about it.

Worked out last night, didn't go heavy and changed up exercises. Shoulder held up nicely, I didn't feel much pain and kept it short just to be safe.