I have a pain in the top part of my shoulder, closer to my neck than the outside part of the arm (around where the collarbone meets the
neck). I think it was probably when I was benching my 1RM, but I didn’t notice it at the time (I guess it was the endorphins or something blocking the pain, eh?). It’s more than likely a muscle tear of some sort, but I’m not sure. Anyways, it’d be stupid of me to
keep working it into a bigger problem, so I’m going to take a week or two off from shoulders, chest and back.
I’d like to keep working out everything else while I’m doing this. Here’s the thing - my workout is focused around the big 3 compound
movements, and all I have in my home gym is a bench and a power rack.
Can anyone help me out with a good 2 or 3 day split with 20-rep squats in there, somewhere?
I would take the two weeks off completely, but I just did that 3 weeks ago and I’m also in the middle of an Androspray/Tribex/Methyoxl cycle, and I don’t want to just STOP going to the gym. I’d just die.
Thanks all, I really appreciate it.
P.S. - Anyone know of any good ways to rehab a muscle tear in the shoulder aside from simply taking time off? I’ve been icing when I wake up and before bed for 20 minutes, heating with a pad for an hour in the evening, taking Naproxen (leftover muscle relaxers from a previous injury), and using liberal amounts of BenGay. Any other ideas?
ART, ART, ART… please see an ART provider. Are you just looking for a 2-3 day per week program of only leg work? I’m not so sure that would lead to the results you want. Injuries suck bro, I feel your pain… make sure you’re aggressive in your treatment.
ART is an advaced form of muscle manipulation. I’m a credentialed provider of Active Release Technique, a form of myofascial therapy that fixes soft tissue injuries. Look up the article on ART on this web magazine, or go to www.activerelease.com to find the closest provider.
Art routinely fixes a myriad of conditons such as strains, sprains, tendonitis, bursitis in a few teatments. I found it to be the most effective therapy I’ve ever used or had done to me.
see a doc but from personal experience I doubt it is a tear, you probably just pulled your cuff. I tore mine bad in H.S.(baseball) if you did not feel like someone stuck a hot knife inside your shoulder and moved it around it probably did not tear ( the pain is something you WOULD feel 24/7. I know there are degrees of tearing but I have pulled my other cuff before and thats what it sounds like, BUT SEE A DOC PLEASE, it is not worth it for you to put it off (I had to change which pocket I kept my wallet in because of the tear) for rehab check for recent books on baseball rehab no one has more experience w/injured rotatorcuffs. hope it helps BUT SEE A DOC. peace
I would definately see a doc. I am currently rehabbing now and i was stubborn for about 3 months before I got it looked at. I’ve had two docs tell me that I torn my labrum. It’s the ring of cartilage that hold the ball in the ball socket joint. It’s pretty painful and my lifts are suffering. I did mine snowboarding. I moved away from where I was doing my P.T. and all I’ve been doing is try to strengthen the muscles in my back and shoulder. I will probably get an MRI to confirm what’s up with me because last week I went to a chiropractor and he said that I could have really stretched the shit out of the tendons in my shoulder but not have torn the labrum. I want an MRI to totally confirm.
I’m by no means a doctor but Naproxen is not a muscle relaxer. I’m on it too and it’s just a powerful anti-inflammatory. Look on a bottle of the headache medicine Aleve. The ingredient is Naproxen Sodium. What you and I have is just like Aleve but twice as strong.
