Hey guys I messed up my left shoulder. It was either from doing pull ups too frequently or from doing alternating DB bench press. I think it was from the alternating DB bench press since I can perform pull ups pain free but all pressing exercises seem to give me trouble.
Previously I have messed up my shoulder at the back, near the trap (external rotators I think). But this time the pain is in the front of the shoulder. I can feel the pain if I try to do a lateral raise movement and I can only bench pain free with a partial ROM without pain, and can’t do any (horizontal or vertical) press with dumbbells without pain.
I’m just wondering what this is and what I should do to fix it up. How long can I expect to be unable to press? Thanks for any help.
Sounds kinda like bicipital tendonitis. Most people assume it’s a shoulder issue because it does hurt in the anterior portion of the shoulder. It’s possible you aggravated it with tons of pullups.
Showing where you’re talking about and doing motion testing would pin it down in about 2 minutes, but obviously that’s not doable, so that’s my best guess.
Voodoo flossing bands do wonders for bicep tendinitis.
I caught a partial tear (mid deltoid, and strain in teres-minor) in March… did not fully recover for about 12 weeks (not kidding). Did this by combination of pull-ups and bench-pressing. Major set back dude, saw a sports-ortho doc (no help) and started my own physical therapy right away. THIS LINK:
Shoulder Rehab Protocol - Injuries and Rehab - Forums - T Nation
… helped a ton, and I still do a pre-workout “shoulder warm-up” before every upper body routine. No injuries yet.