What are you doing to deal with the pain?
[quote]tuttle wrote:
What are you doing to deal with the pain?[/quote]
I’ve been seeing a physical therapist for my shoulder which is getting better. I’m now able to throw in some chest and shoulder work, but still pretty light. I’ll start physical therapy on the knee next week, but I can still squat a good amount of weight, just have to stay away from knee extensions watch how I squat or leg press.
[quote]yodaddy wrote:
[quote]tuttle wrote:
What are you doing to deal with the pain?[/quote]
I’ve been seeing a physical therapist for my shoulder which is getting better. I’m now able to throw in some chest and shoulder work, but still pretty light. I’ll start physical therapy on the knee next week, but I can still squat a good amount of weight, just have to stay away from knee extensions watch how I squat or leg press.
[/quote]
Good to hear. It’s all about not rushing things, and figuring out what works, and what’s off the table for the time being.
S
[quote]yodaddy wrote:
[quote]tuttle wrote:
What are you doing to deal with the pain?[/quote]
I’ve been seeing a physical therapist for my shoulder which is getting better. I’m now able to throw in some chest and shoulder work, but still pretty light. I’ll start physical therapy on the knee next week, but I can still squat a good amount of weight, just have to stay away from knee extensions watch how I squat or leg press.
[/quote]
I am going through a shoulder issue right now so I am very curious.
How long have you avoided pressing work?
How has your hypertrophied suffered from avoiding the pressing?
Have you discovered any effective work arounds?
I am currently a few weeks into avoiding pressing work and I can feel my upperbody shriveling, lol. But I am trying to be smart, I couldn’t tell if it was impingement, bicep tendonitis, or a deltoid strain since the pain presents in various ways. So I am avoiding all things that cause it pain which is almost anything with upper body and squats as well.
[quote]timmcbride00 wrote:
[quote]yodaddy wrote:
[quote]tuttle wrote:
What are you doing to deal with the pain?[/quote]
I’ve been seeing a physical therapist for my shoulder which is getting better. I’m now able to throw in some chest and shoulder work, but still pretty light. I’ll start physical therapy on the knee next week, but I can still squat a good amount of weight, just have to stay away from knee extensions watch how I squat or leg press.
[/quote]
I am going through a shoulder issue right now so I am very curious.
How long have you avoided pressing work?
How has your hypertrophied suffered from avoiding the pressing?
Have you discovered any effective work arounds?
I am currently a few weeks into avoiding pressing work and I can feel my upperbody shriveling, lol. But I am trying to be smart, I couldn’t tell if it was impingement, bicep tendonitis, or a deltoid strain since the pain presents in various ways. So I am avoiding all things that cause it pain which is almost anything with upper body and squats as well.
[/quote]
I’ve been avoiding upper body work for since ending my last prep, about 8 months ago. Mainly push ups, light dumbbell work…
My strength has definitely suffered due to this but I don’t see much change in muscle size…then again, chest and shoulders have always been my strong points, size-wise.
For me, I do most of my dumbbell presses are done on the stability ball which really isolates my chest. Lots of pushups. I’m always warming up with the Y-T-L…there’s a Youtube by Eric Cressey and even my therapist prescribed it to me. I’ve even replaced some of my shoulder work with it. I’m now able to do some shoulder presses and getting stronger. Also floor presses for chest. Lost of stretching and myofascial work on my pec minor and mobility work for my shoulder blade…I forgot the name of the muscle back there, but it seems I was not activating it and my shoulders were taking over when pressing.
We figured my issue was impingement due to my limited range of motion…I also have a desk job and my posture has been worsening through out the years. Even though I’ve also tried to balance my pull-push ratio and stretched a whole lot, it cannot make up for 8 hours daily of bad posture in front of a computer.
Wow, 8 months, I think I will shrivel up, you are lucky you are maintaining.
I am glad you are smart and listening to your therapist. I hope the recovery continues to go well for you.
Thanks for the detailed response, it was helpful.
Have you considered Active Release? There are several articles on here dealing with it.
Just a thought on shoulder issues:
I was having some issues with pain shooting down my arms, seemingly originating from inside the shoulder joint. I played around with different lifts and payed close attention to when it bothered me the most, and finally determined that the pain was due to increasing my volume and frequency of squatting.
I shelled out $400 for a safety squat bar and couldn’t be happier. Shoulder pain is completely gone and I’m seeing some extra growth in my quads.
[quote]tuttle wrote:
Have you considered Active Release? There are several articles on here dealing with it.[/quote]
I too think that this may be a very good route to pursue. If indeed your issue is more soft tissue related in nature, you might be very surprised at how quickly things can be remedied with the right approach.
S
[quote]JayPierce wrote:
Just a thought on shoulder issues:
I was having some issues with pain shooting down my arms, seemingly originating from inside the shoulder joint. I played around with different lifts and payed close attention to when it bothered me the most, and finally determined that the pain was due to increasing my volume and frequency of squatting.
I shelled out $400 for a safety squat bar and couldn’t be happier. Shoulder pain is completely gone and I’m seeing some extra growth in my quads.[/quote]
My pain coincided with (among other things) doing weighted jump squats. Now, looking back, I figure the shoulder getting pounded in that position can’t be a good thing, but I was after a serious increase in vertical jump. Whoops. : )
[quote]tuttle wrote:
Have you considered Active Release? There are several articles on here dealing with it.[/quote]
Not sure if you meant me, but I am looking into it. Thanks.
EDIT:
Foam rolled by lat and posterior delt area and WOW, my right side (the hurt side) was MUCH more tight/painful than the good side.
Hopefully, continued work will yield benefits.
[quote]timmcbride00 wrote:
[quote]tuttle wrote:
Have you considered Active Release? There are several articles on here dealing with it.[/quote]
Not sure if you meant me, but I am looking into it. Thanks.
EDIT:
Foam rolled by lat and posterior delt area and WOW, my right side (the hurt side) was MUCH more tight/painful than the good side.
Hopefully, continued work will yield benefits.[/quote]
Yes!!! Foam rolling that area gave me so much relief immediately. Then the therapist found an extremely sensitive spot somewhere around my shoulder blade where they worked on for a while and it’s finally gone. I could pin point it myself using a tennis ball…very painful, but I can barely find it now, and my shoulder feels better.
[quote]yodaddy wrote:
[quote]timmcbride00 wrote:
[quote]tuttle wrote:
Have you considered Active Release? There are several articles on here dealing with it.[/quote]
Not sure if you meant me, but I am looking into it. Thanks.
EDIT:
Foam rolled by lat and posterior delt area and WOW, my right side (the hurt side) was MUCH more tight/painful than the good side.
Hopefully, continued work will yield benefits.[/quote]
Yes!!! Foam rolling that area gave me so much relief immediately. Then the therapist found an extremely sensitive spot somewhere around my shoulder blade where they worked on for a while and it’s finally gone. I could pin point it myself using a tennis ball…very painful, but I can barely find it now, and my shoulder feels better.
[/quote]
Can you try to describe where you most painful part was?
Mine seemed like it was between my shoulder blade and lat, which I figured was my subscapularis. Regardless it felt deep and very painful.
[quote]timmcbride00 wrote:
[quote]yodaddy wrote:
[quote]timmcbride00 wrote:
[quote]tuttle wrote:
Have you considered Active Release? There are several articles on here dealing with it.[/quote]
Not sure if you meant me, but I am looking into it. Thanks.
EDIT:
Foam rolled by lat and posterior delt area and WOW, my right side (the hurt side) was MUCH more tight/painful than the good side.
Hopefully, continued work will yield benefits.[/quote]
Yes!!! Foam rolling that area gave me so much relief immediately. Then the therapist found an extremely sensitive spot somewhere around my shoulder blade where they worked on for a while and it’s finally gone. I could pin point it myself using a tennis ball…very painful, but I can barely find it now, and my shoulder feels better.
[/quote]
Can you try to describe where you most painful part was?
Mine seemed like it was between my shoulder blade and lat, which I figured was my subscapularis. Regardless it felt deep and very painful.[/quote]
Well it’s kind of two things. When I foam roll my lat, exactly where you are describing, I feel instant pain relief in my shoulder and better range of motion. But I did this on my own.
The sharp pain I describe is when the PT pressed firmly on a certain area around the shoulder blade. It was extremely painful but the pain slowly decreased the more he pressed on it. Eventually after a few weeks of working it, this tender spot went away. He explained it was being overworked due to not properly activating my serratus anterior when working out.(at least it’s what I remember him saying). I still have shoulder pain but I’m at least pressing now and getting better.
[quote]yodaddy wrote:
[quote]timmcbride00 wrote:
Can you try to describe where you most painful part was?
Mine seemed like it was between my shoulder blade and lat, which I figured was my subscapularis. Regardless it felt deep and very painful.[/quote]
Well it’s kind of two things. When I foam roll my lat, exactly where you are describing, I feel instant pain relief in my shoulder and better range of motion. But I did this on my own.
The sharp pain I describe is when the PT pressed firmly on a certain area around the shoulder blade. It was extremely painful but the pain slowly decreased the more he pressed on it. Eventually after a few weeks of working it, this tender spot went away. He explained it was being overworked due to not properly activating my serratus anterior when working out.(at least it’s what I remember him saying). I still have shoulder pain but I’m at least pressing now and getting better.
[/quote]
That sounds very similar to what I am experiencing.
I noticed when I did self myofascial release with a tennis ball in the lat and rear shoulder capsule area, my pain free ROM increased immediately and I could even do pushups pain free.
I found an article on Dr. John Rusin’s website, “Bulletproof your shoulders, 8 rehab-prehab exercises” Lots of helpful ways to increase activation of the lower traps, serratus, and rotator cuff muscles. Those seem to help as well.
Maybe if I keep at it, squat and bench press can eventually be added back in to my workouts. Right now, they are off limits because they still cause pain.
Thanks for you reply.
Could be your infraspinatus, teres minor or the Quadrangular space.
Hey guys, if there is any interest, I’d like to post about my contest prep that I just started, to debut in Pro competitions this Fall. I just joined Team 3DMJ, coached by Jeff Alberts and currently on week 3 of my prep. If there is interest in following along, should I start a new thread, or continue on this same one?
Start a new one, it will be more organized for what that is worth, but also the post might get too full anyways.
Maybe start a new one but include the link to it in this thread.
.