Shoulder pain from weight training
(2 discussions)
I am a bodybuilder and have been having extreme difficulty training my chest and front delts for the last 3 months. I can not do any shoulder press or chest presses or flyes. I have been to 2 “experts” already to find out the problem, but to no avail. The most pain comes from the top of the shoulder joint and feels like a deep down pain only at the mid point of my range of motion. Please help me.
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2 comments
Xrsyzer
Brandon,
Sounds like rotator cuff issue… Sub-acromial impingement with long head of the biceps tendon involvement… Ask your Dr.
Do you feel any pain in the acromial-clavicular or sterno-clavicular joints?
Beware of anterior-posterior muscle imbalance, i.e., excessive hypertrophy in anterior delts, pecs, upper traps…
Training scapular depressors, retractors and rotators is essential in maintaining dynamic stability and correct proprioception thus, helping you to avoid future shoulder injury. Posterior delts, lower traps, rhomboids, and teres groups are also vital in proper strength balance. External rotation (humeral) exercises can help when a therapeutic approach is taken.
Don’t try to train through the pain, but if you do anyway, ice your shoulder after every workout. Stay away from any exercise that elicits pain. No exercises in which your elbows end up higher than your shoulders. Stay away from bar dips.
Understand that many shoulder injuries take a very long time to heal, (a year) so don’t rush it.
Get a diagnosis and become educated on your injury. This will empower you to achieve the best possible outcome.
_________________
If your goal is achieving a specific goal, and a focused state of mind is what is required to achieve that specific goal, than the primary goal shifts from achieving a specific goal to achieving a specific state of mind. Xrsyzer
El
I had a client with a similar problem and have manage to get rid of it in several different ways.
First I looked at his posture to see which muslces were weak and which ones were hypertonic (tight). I then set out a rehab programme to balance out his body. The biggest this was that his SCM, traps and lats were very tight on one side and his rhomboids were not functioning properly and his shoulder blades were winging badly – so get somebody to check out your posture – somebody who is qualified to do this of course!
It did mean knocking down and out some of the weight training in order to teach the body good habits.
I also checked out basic technique, and found that some small adjustments made a bif difference eg: hand grip, height of bench, position of feet core strength etc.
Lastly, i found that deep tissue massage really helped too.
Hope this helps a bit.