Thats what the doc said. He just gave me a script for an anti inflammatory. and to take it easy for a week. There goes my streak of overhead PR’s that I have had for the last month.
Anyway, Has anyone had this problem? I know it might be inflammed but I am pretty sure my shoulder is out now because of it and wonder how to keep this from happening in the future. Thanks in advance.
Has ANYONE had this problem?
I’m sure cutting volume could help but wouldnt low rep, heavy sets be just as annoying to something that is inflammed?
Went to the chiro today. He did some ART movements and thinks that I very possibly have a slight tear in the pec minor and/or major and possibly a tendon that attatches at the coracoid process in my shoulder. He ruled out ac the joint. Range of motion is shit right now. Porbably an MRI next week.
Bambino, how have you been dealing with your inflammation?
I had this bother me for about 8 weeks this spring and summer. Anti-inflammatories didn’t do anything for me so I stopped them after a week straight of taking them.
What DID help was still going to the gym and working one arm exercises with my good arm, along with other exercises I could do without pain. I couldn’t do back squats, but I could do front squats and deadlifts (as long as my bad arm was pronated).
I did Eric Cressey’s “Cracking the Rotator Cuff Conundrum” program after every single workout. Cuban Presses were the most helpful in getting my shoulder back to normal, but I did the other exercises as well. Cable external rotations were so painful they were impossible at first but after a few weeks, I could do them.
I can’t say I’m necessarily a model case, because I did fight through some mild-to-moderate pain while forcing myself through the program, but hey, it worked and it hasn’t popped back up again. Once your shoulder/biceps is better, make sure you do at least some rotator cuff work after any benching sessions.
Well you probably need to start but not setting PR’s in the overhead press every week. Seriously, overuse of the front delt region is commonplace. Also active therapy would likely be to double the amount of rows, chins, shurgs, etc you do and drop all overhead pressing for awhile. Throw in some rotator work 3 times a week
[quote]Bigpull wrote:
Thats what the doc said. He just gave me a script for an anti inflammatory. and to take it easy for a week. There goes my streak of overhead PR’s that I have had for the last month.
Anyway, Has anyone had this problem? I know it might be inflammed but I am pretty sure my shoulder is out now because of it and wonder how to keep this from happening in the future. Thanks in advance.[/quote]
Go see a chiropractor. Deal with the cause, not the effect. Thats what regular doctors often fail to understand…hence they give you anti-inflammatories, instead of dealing with the cause
As far as overhead work, I was nearing the end of that training cycle and had been setting PR’s for about a month. I only went up 5 lbs a week. I do have an unusual strength ratio of overhead to bench compared to my training partners. I do vertical lat work (chins) 2 times a week and shrug plenty. I do not do much horizontal row or rear delt work and that was prolly my downfall.Weird thing is the injury happened using a light weight with no warning. I always warm up with rotator work on bench and shoulder days but not after the workouts.
Elliotnewman: The chiro ended up giving more insight than my doc. Definately need to know what caused the problem as well as fixing the damage.
I have been dealing with the same thing for over a year now. It seems to only get better when I lay off heavy lifting or competing, I compete in strongman. Lifting the atlas stones really bothers it, especially afterwards, because of all the biceps involved.
My overhead pressing is usually painful but if I have rested it for a couple of weeks it isn’t so bad.
I am told it is something that will never go away, it is just more manageable some days more than others.
D.J.
[quote]Bigpull wrote:
Weird thing is the injury happened using a light weight with no warning. [/quote]
That’s when the injury became apparent, but it was (likely) the 1000 previous reps that contributed to it…
I’ve got a similar injury, but at the forearm end of the bicep. Hurts to pull when cleaning the log, hand-over-hand, etc… My massage therapist worked on it again last night and I think he got it. The pain was almost unbearable and it’s pretty bruised today, but the soreness in the tendon/joint is gone…
A supercompensation period of 50% lower volume or even one less workout in the week for a couple of weeks will go a long way in preventing injury. You’ll also notice you come back stronger and more refreshed (via the CNS). It’s really hard for an athlete to ‘slow down’ a bit when we are already supercompetitive and have been basically all of our lives but it’s really imperitive to let our body repair the micro tears in the tendons, ligaments and cartilage.
update MRI reveals a torn rotator cuff. Supraspinatus to be exact. I go in for a consultation next week.For either rehab or surgery. I knew that the popping and squishing meant something.
[quote]Bigpull wrote:
update MRI reveals a torn rotator cuff. Supraspinatus to be exact. I go in for a consultation next week.For either rehab or surgery. I knew that the popping and squishing meant something.[/quote]
I think Eric Cressey injured his supraspinatus too. You should get his take on it.